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1
.http://www.womhealth.org.au/sites/womhealth/files/public/documents/Preconception%20and%20pregnancy%20health.pdf
2.
https://www.betterhealth.vic.gov.au/health/healthyliving/pregnancy-and-diet
3.
Health and Human Units 1&2 Textbook.

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Welcome! You're about to embark on a very special journey...

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Welcome! You're about to embark on a very special journey...

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So you're pregnant? Congratulations!
If you follow the portrayals of pregnant people in movies, I imagine you are prepared to put on 15 kg, roll around in chocolate wrappers and eat a copious amount of junk food.  But before you rent out all 10 seasons of Friends and eat your body weight's worth of Caramello Koalas, consider this: pregnancy is a difficult process which involves vast physical development of both mother and baby. Therefore it is paramount that nutritional requirements are met, prior and during pregnancy,  in order to ensure optimal maternal and foetal health. A common misconception is that when pregnant, mother's must "eat for two". Although calorific demands may need to be increased to satisfy nutritional demands, whether you   must eat more depends on your actual weight, activity level and overall health.
Adequate nutrition is a vital protective factor for both you and your baby during this period of immense growth to ensure the ultimate outcome of:
(a) a healthy baby delivered at full term within a healthy weight range and no abnormalities,
(b)  together with a mother who has satisfied her nutritional needs for the duration of the pregnancy and longer term health.
This is largely done by maintaining a well balanced diet through consuming foods from all five food groups, but it is also necessary to increase consumption of specific nutrients that protects you and your baby from harm and ensures their optimal health.
It is also significant that during pregnancy there are variety of foods that need to be avoided and or minimized, as ingestion of such foods can put both foetal and/or maternal health at serious risk.
With the help of this blog, you will become educated on the importance that nutrition plays in ensuring the health of your baby and yourself!
Good Luck!

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How is nutrition a risk factor for maternal health?

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How is nutrition a risk factor for maternal health?

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1. Any foods that may contain Listeria Monocytogenes
Any foods listed above that might cause a listeria infection. A listeria infection could lead to serious illnesses, including meningitis and or septicemia, in the mother  as during pregnancy they are immunosuppressed and therefore more susceptible to diseases. Therefore, it is recommended that pregnant women avoid foods that could possibly contain the listeria bacteria for not only their baby's health, but their own health.
2. Low Vitamin D
If a pregnant individual does not consume enough vitamin D they can suffer sore or weak muscles, impaired fertility and long term osteoporosis.
3. Low Iron
If a pregnant individual does not consume enough iron they can suffer anemia, a reduction in the amount of haemoglobin and red cells which deprives the body of adequate oxygen. This can lead to fatigue, increases the risk of contracting infections and in serious cases shortness of breath.
4. Low Calcium
If a pregnant individual does not consume enough calcium they will experience weakened bones and are more likely to develop osteoporosis later in life.
5. Undernourishment
Overall, if a pregnant individual does not eat an adequate amount of food from all the 5 food groups, they can not only reduce the health and development of their fetus, but can also seriously harm their own body. A malnourished pregnant women could experience fatigue, illness and other negative side effects.

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Nutrition as a risk factor for Foetal Health

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Nutrition as a risk factor for Foetal Health

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As there are foods and nutrients that are recommended to ensure the health of your baby, there are also foods and drinks that I highly suggest you stay from as they can put your baby's health at threat. These include:
1. Any foods that might contain Listeria Monocytogenes
Listeria is the bacteria the can contaminate food and cause infection. Listeria is very difficult to eliminate in food processing. If your baby is put in contact with the bacteria, they are put at risk of low birth weight, premature delivery or even death.
WHAT FOODS MIGHT CONTAIN LISTERIA? processed meats, soft cheeses, sushi, pate, meat spreads, pre-cut fruits, poorly washed lettuce, soft serve ice cream, liver products, raw or partially cooked eggs etc.
2. Alcohol
Alcohol is best to avoid during and before pregnancy as:
(a) alcohol can interfere with fertility (before pregnancy)
(b) alcohol may harm the development of the foetus' nervous system, including the brain.
(c) as alcohol crosses the placenta from the mother's blood to the baby's blood, it can cause foetal alcohol spectrum disorder. This disorder puts your baby at risk of being stillborn or miscarried.
(d) it may restrict blood supply to the foetus, by narrowing the blood vessels in the umbilical cord and placenta.
(e) it can cause low birth weight of the baby
(f) it can be linked to lower intelligence of the baby
(g) it is associated with congenital deformities in the baby
Even though the evidence for alcohol causing problems with foetal development and health is not conclusive, it is still best to avoid drinking.
3. Vitamin A and Liver
Liver is a rich source of iron however should be limited to small amounts as it contains high levels of vitamin A which in excess is dangerous to your baby and can cause birth deformities. It is the particular vitamin A that comes from liver that causes birth defects, other sources of vitamin A, such as the vitamin A in carrots, is safe to eat in large amounts.
4. Certain types of fish
Certain types of fish should be limited due to the possible high mercury content which will cause harm to the fetus. Higher levels of mercury ingested by the mother can lead to brain damage and developmental delays in your baby.
WHAT CERTAIN TYPES OF FISH? sea perch, marlin, swordfish, flake etc.
5. Foods that might put fetus at risk of Toxoplasmosis
Toxoplasmosis is an rare but serious blood infection that can cause harm to unborn babies. If a fetus becomes infected with toxoplasmosis during pregnancy, there is a 50% chance that they will be born prematurely. The infection can also affect your baby's eyes, nose, nervous system and ears.
WHAT FOODS MIGHT CAUSE TOXOPLASMOIS? Raw eggs, under-cooked meat or chicken, poorly washed salads and vegetables.

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Nutrition as a protective factor for Maternal Health 

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Nutrition as a protective factor for Maternal Health 

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As it is important to protect foetal development, it is simultaneously vital to preserve the health of yourself, while you a pregnant, through their consumption of a series of nutrients including:
1. Calcium:
Although the absorption of calcium from food is more efficient during pregnancy, the amount of calcium needs to be maintained/increased. As previously stated, calcium is an important factor that assists in foetal development. If pregnant women do not consume the required amount of calcium, the developing foetus will leach calcium from the mother's bones. This can lead to a weakening of bones in the mother which could possibly precipitate into osteoporosis later in life. Consuming the adequate amounts of calcium, thereby protects maternal long term bone density and may also prevent the development of high blood pressure during pregnancy.
2. Iron and Folate
Iron and folate are both important in preventing maternal anemia as a result of the foetal growth demands. Iron is required in higher amounts during pregnancy as the mother's blood volume is increasing, and the foetus draws iron from the mother to maintain optimal health. A lack of iron leading to anemia also increases fatigue levels in the already immunosuppressed mother, and increases the risk for infections.
3. Iodine
Iodine is important for the maternal health of a mother's thyroid, which regulates many metabolic processes e.g. growth, development etc.  It is recommended that pregnant women consume some form of iodine to ensure the optimal function of her thyroid.
4. Docosahexaenovic Acid (DHA)
DHA is one of the omega 3 fatty acids which for the fetus boosts brain development and vision, whilst in the mother may reduce heart disease in the future.
WHERE CAN I FIND DHA? fish, eggs and meats.
5. Vitamin D
Vitamin D helps with the absorption of calcium and the use of calcium. Studies have show that vitamin D deficiency is associated with impaired fertility and difficult pregnancies. Vitamin D deficiencies can cause bone weakness, osteoporosis and muscle pain in women.

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Nutrition as a protective factor for Foetal Development 

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Nutrition as a protective factor for Foetal Development 

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There are a diverse range of nutrients which are necessary to safeguard the development of your healthy baby and I highly recommend you consume these nutrients in adequate amounts:
1. Folate (folic acid):
Folate is a B group vitamin required for the creation of newborn cells and blood formation (red blood cells), and is extremely important for the development of the nervous system in the foetus. Most significantly, adequate folate consumption, at the time of conception and throughout the first trimester especially, protects the fetus against neural tube defects; this encompasses damage to the brain, spine, and neural tissue around spinal cord. For example, Spina Bifida referring  to when some vertebrae of the spine aren’t closed, leaving the spinal cord nerves exposed and damaged, can be developed by babies who don't receive enough folate.
It is difficult to obtain correct levels of folate through diet alone and mostly a supplement is required when planning for pregnancy and throughout the first trimester.
WHERE DO I FIND FOLATE? green leafy vegetables, legumes, fruit, poultry, eggs, citrus fruits, cereals, breads etc.
2. Protein
Protein is important for the production of amino acids and cell growth and repair. Therefore, protein is a very important part of the development of the foetus, as it assists in building their cells and repairing red blood cells.
WHERE DO I FIND PROTEIN?  animal products such as meat, nuts, beans, lentils and tofu.
3. Iodine
It is essential for pregnant women to consume an adequate level of the mineral iodine for normal brain and nervous system development of the foetus. Iodine is also an important mineral for the production of the thyroid hormone, required for growth and development and regulates metabolism. By ingesting the necessary amounts of iodine, mothers are protecting their babies from developing mental or intellectual disability, deafness, having stunted growth and being miscarried or stillborn. Similar to folate it is often difficult to consume an adequate level of iodine and thus a supplement is required.
WHERE DO I FIND IODINE?  seafood, dairy, iodised salt, bread fortified with iodine, seaweed, eggs and strawberries.
4. Iron
The nutrient iron is required for the manufacturing of red blood cells and forms the "haem" part of haemoglobin which is the oxygen carrying part of the blood. During pregnancy, particularly during the 2nd and 3rd trimesters, it is critical that the correct levels of iron are ingested as their is an increased demand for oxygen and blood for the developing foetus. Lack of iron for the foetus can lead to anemia, low birth weight and premature delivery, hence consuming  iron protects the foetus from suffering these negative consequences.
WHERE DO I FIND IRON?  Lean red meat, turkey, chicken, fish, eggs, nuts, seeds, whole-meal products and leafy green vegetables.
5. Calcium
Calcium intake when pregnant is significant as it assists with the long-term development of strong bones, healthy teeth and with nerve and muscle function in babies. If calcium is not consumed in the adequate amounts, especially during the 3rd trimester, fetuses might not be able to build healthy bones and suffer reduced muscle and/or nerve function.
WHERE DO I FIND CALCIUM? most dairy products e.g. milk, cheese and yoghurt, sardines, salmon (with bones) and green leafy vegetables
6. Vitamin B12
Vitamin B12 is required in adequate amounts as it is important for blood,  cell, brain and nerve development of the baby.
WHERE DO I FIND VITAMIN B12?  foods of animal origin-meats, eggs and cheese.
7. Vitamin D
Vitamin D assists in the development of the baby's bones and therefore along with calcium, is necessary so baby's can build strong bones.
WHERE DO I FIND VITAMIN D?   fish, cheese and egg yolks