Maternal nutrition plays a critical role in both the maternal and fetus' health and can act as both a protective or risk factor.

This presentation outlines the key nutritional information important in order to keep both the mother and your baby healthy. 

Many women need to increase their intake of the following nutrients in order to meet their own and their baby's needs.

Firstly, a varied diet is important to ensure energy and nutrient requirements are being met. It is also vital to neither restrict nutrition nor overeat.

The following nutrients are important to keep in mind: calcium, folate, iron, iodine, zinc and protein

Examples of 1 serve include:

-        A glass of milk (250mL)

-        A tub of yoghurt (200g)

-        2 slices of cheese (40g)

Folate and folic acid:
There are links between an inadequate intake of folate, a B vitamin, and an increased risk of neural tube defects such as spina bifida. The spinal cord develops during the first trimester and therefore it is important to increase the amount of folate consumed at least one month before pregnancy trying to conceive and also during the first 3 months of pregnancy. The recommended intake includes a folate rich diet with an added 400 micrograms of folic acid. 
Foods that are rich in folate or folic acid include:

-        Green leafy vegetables

-        Citrus fruits, berries, bananas

-        Legumes 

-        Asparagus, broccoli, brussel sprouts

-        Bran flakes 

-        Chick peas, lentils 

 *It is recommended to take folic acid supplements during this time.

Iron:
During the second and third trimester, iron intake should be increased significantly as the needs of the placenta and the growing baby result in the mother having a larger blood volume.

Foods with iron from most rich to least include:

-        Red meat

-        Chicken, pork and fish

-        Legumes, green leafy vegetables and iron fortified cereals

*intake of vitamin C (e.g. tomatoes and oranges) aids absorption of iron from plant sources which is important for vegetarians 
The recommended iron intake is 27mg a day

Iodine:
Iodine is essential to the development of the baby’s brain and nervous system as it is needed for the production of the thyroid hormone – inadequate amounts can lead to mental impairment or cretinism for the baby. Therefore it is recommended to increase iodine intake by almost 50% during pregnancy and 80% during breast-feeding. 

Sources of iodine include:

-        Dairy 

-        Eggs 

-        Meat 

-        Seafood, seaweed 

-        Fortified bread
*it is also highly recommended to take iodine supplements of 150 mg per day prior to conception and during pregnancy and breast-feeding.

Zinc:
Zinc is essential for normal growth and development, in particular, the bones and brain of the baby. Zinc is found in many food sources and most easily absorbed from animal sources.

Sources of zinc include:

-        Red meat

-        Fish

-        Dairy 

-        Nuts 

-        Legumes

-        Cereals 

Protein:
Protein aids the baby’s growth, this means it is important to include foods such as eggs, yoghurt, chicken, milk, fish and meat.

-        Soft cheese, such as brie, camembert, ricotta, feta and blue cheese unless cooked above 65 degrees and served hot

-        Soft serve ice-cream

-        Precooked meals

-        Undercooked meat

-        Raw seafood 

-        Unpasteurised foods (some imported goods)

-        Packaged frozen ice-cream

Salmonella: 
Salmonella is a bacteria that can cause food-poisoning which can trigger miscarriage. This means it is extra important to avoid raw egg, meat and poultry during pregnancy as your immune system is suppressed during this time.

Nausea and vomiting:
-        Avoid fatty and spicy foods

-        Try food and drinks containing ginger, such as ginger tea

Heartburn:
-        Avoid acidic, fatty and spicy foods

-        Excessive amounts of tea or coffee