Eating during pregnancy

You are what you eat, and so is your baby.  Your growing baby depends on you for everything needed for healthy growth and development.

Don’t try to lose weight while you’re pregnant, it could harm you and your unborn baby. Some diets can leave you low in energy and important vitamins and minerals. Remember, normal weight gain is one of the most positive signs of a healthy pregnancy. Women who eat a balanced diet are more likely to have healthy babies. So as long as you’re eating healthily, relax: you’re supposed to be getting bigger! If you are overweight going into pregnancy your LMC/GP may discuss optimal weight gain. 

  • Fasting

    In some religions, fasting at certain times is important. However, most religions do not expect pregnant or breastfeeding women to fast. Talk to your spiritual adviser if you’re worried about anything you should or shouldn’t be eating. You’ll probably find that the usual rules don’t apply in your special case, and that will put your mind at rest. If your religion means that you are vegetarian, ensure that your diet is healthy. Talk to your LMC to see if you need to be taking extra supplements. 

  • Essential fatty acids

    Following a varied and balanced dietary pattern as encouraged above means you should be getting a range of fatty acids and other nutrients important for your health and the health of your baby. Essential fatty acids are found in oils, oily fish, nuts and seeds. They help your growing baby’s brain, eyes and vision. If you are concerned with meeting your nutrient requirements during pregnancy, talk to your LMC or a Registered Dietitian or Registered Nutritionist. 

  • Heartburn

    Many women get heartburn. It’s a burning feeling in your stomach, sometimes rising up into your throat, and it has nothing to do with your heart! Eating little and often can help. If heartburn keeps you awake at night, eat early rather than late in the evening. Antacids can help, too. Ask your LMC or at the chemist for a safe antacid. Take them separately. 

  • Budget Busters

    Eating well on a budget is a challenge… but it can be done! Get to know the best value supermarket, butcher, vege shops, farmers markets and shop around look for foods on special. Be careful of near sell by date foods such as dairy, meat & fish. If kept in the fridge a day or two after purchase could result in food safety issues plan ahead and buy only the ingredients you need and only in quantities you will use make meat go further by adding pulses (peas, beans, lentils) to casseroles  choose seasonal vegetables and fruits; they are often cheaper and tastier. Locally grown frozen or canned vegetables are a good nutritious option and are often cheaper.

6 ways to eat well

  1. Eat at least 5 servings of vegetables and two of fruit every day; fresh (washed), frozen or canned all count. Limit intake of fruit juice and dried fruit as these are high in sugar. This will give you vitamins, minerals, fiber and water in handy packages 
  2. You need extra fluid when pregnant, about 2.3L a day, that’s about 9 (250ml) cups. As a first choice, go for tap water. Also try: low-fat milk, fortified alternative milk, diluted juice, sugar-free drinks and some herbal/fruit teas. Limit caffeine to under 200mg a day. Fluids will help prevent constipation and hemorrhoids 
  3. Keep an eye on how much fat you eat. While some fat is essential, eating a lot of saturated fat is not good for you. Choose a mixture of low fat, full fat dairy products and buy lean meat or remove the fat. Try using olive oil, rich in mono-saturated fats, in salad dressings and cooking. Other healthy fats are found in avocado, oily fish and nuts 
  4. Say no to salt. We get all we need from bread, cereals, fruit and vegetables. Savour the true flavour of foods by cutting down gradually on salt. Use flavouring such as lemon juice, garlic, herbs and spices and if needing to use salt in cooking or baking choose an iodised salt 
  5. Eat a variety of foods a day from each of the four food groups: vegetables and fruit; wholegrain breads and cereals; milk and milk products; legumes, nuts, seeds, fish, eggs, chicken or red meat. This is a good way of getting all the nutrients, vitamins, minerals and fibre you need 
  6. Say no to alcohol, drinking any alcohol during pregnancy may harm your baby

Vitamins

Calcium is essential for healthy bones and teeth – yours and the baby’s.  Try these five ideas to make sure you get enough:

  1. A cheese sandwich and a glass of milk – Milk and cheese give protein and calcium, essential for healthy bones and teeth.  Use wholemeal, granary or soft grain bread for fibre and B vitamins.
  2. Banana milkshake – Whizz up bananas, some natural yoghurt, and milk (or fortified soy milk) in a blender.  Add a sprinkle of almonds for a topping.  (Brazil nuts and other nuts are a quick calcium boost in themselves!).
  3. Yoghurt and honey – Yoghurt is high in calcium and honey is good for replacing lost energy.
  4. Tinned sardines on a baked potato – The soft edible bones in canned fish are an excellent source of calcium and the carbohydrate in the potato will keep you going.
  5. Tofu as you like it – Tofu is the Japenese name for soya-bean curd.  It’s a good vegetarian source of iron and protein as well as calcium.  Look for recipes with tofu if you don’t like dairy products.

Vitamin D tip

Calcium and vitamin D work together and you need more vitamin D in pregnancy (an extra 10 micrograms per day).  Sources include sunlight on the skin and a small number of foods – butter, eggs (make sure eggs are cooked), full-fat dairy products and fortified foods such as margarine and cereals.

Cravings during pregnancy

From Catherine Zeta Jones’ fondness for Branston Pickle to Nichole Richie’s desire for doughnuts, pregnancy cravings affect most mums-to-be. Here’s the lowdown.

Cravings during Pregnancy

Why?

Despite much research and the experiences of millions of mums-to-be, it is still unclear exactly why we crave certain foods during pregnancy or even non foods – called pica. Some say hormonal changes are responsible, or a need for certain nutrients. There’s no scientific evidence to back these theories up though, so we know pregnancy cravings happen but don’t know the reason for them.

When?

Pregnancy cravings can strike at any stage, but are common in the early weeks and can change throughout your pregnancy. They may even be a sign you’re expecting. Mum, Ali, knew she was pregnant second time around because of her cravings: ’I had a thing for sucking lemon quarters and drinking spicy tomato juice (not at the same time!) in the early weeks of my first pregnancy, so when I craved them again, I knew I was pregnant.’

What?

Sour and spicy foods are common cravings in pregnancy, along with salt, pickles, red meat, dairy products and chocolate. But it could be anything, as a quick look at Bounty’s pregnancy cravings forum reveals:

Weird pregnancy cravings

From tuna, curry and bacon sandwiches to preferring smells rather than tasting cravings (some cravings, often non-food ones, are satisfied by sniffing rather than eating) cravings come in all forms!

How?

Pregnancy cravings can be mild or intense, but however they strike you, try and keep the rest of your diet as well-balanced as you can to help keep you and your baby healthy. You only need about another 300 calories a day when you’re pregnant, so make them as healthy as possible. Take a look at the Bounty Your Pregnancy guide for healthy eating information.

Who says?

Doctors and health experts advise that as long as what you really, really want isn’t harmful and is in moderation, even strange pregnancy cravings are not a problem: ’As long as you stick to a healthy food intake and don’t eat too much of something unsuitable, like foods that are high in fat or sugar, don’t worry: you’ll find that your craving will pass,’ says paediatric dietician, Lucy Findlay. But always discuss it with your midwife or doctor if you are in any way concerned.

Pica

In some cases, a lack of certain nutrients, such as iron deficiency anemia and zinc deficiency, may trigger unusual cravings. Pica may also occur in adults who crave a certain texture in their mouth. Some examples- animal faeces, clay, dirt, hairballs, ice, paint, sand.

Healthy Snacks

You might be reading in lots of different places about the foods you can’t eat while you’re pregnant and not feeling confident at all about what you can and can’t snack on.  Here are a few ideas for healthy snacks that are safe to eat during pregnancy and will supply you and your baby with nutrients you both need:

  • single serve yoghurts and smoothies
  • individually wrapped cheese wedges (NZ hard cheeses, not soft cheese or cheese from overseas)
  • mini tubs of fruit packed in its own juice or ready to eat fruit salad
  • granola bars (choose whole-grain, low-sugar varieties)
  • mini bags or boxes of dried fruit and nuts.  Make it yourself!  Try wholegrain cereal, almonds, walnuts and dried cranberries or raisins
  • fresh fruit (bananas, apples, pears, oranges – whatever is in season!)
  • pre-cut carrots and celery sticks
  • low fat cottage cheese – add in fruit and dried nuts
  • healthy soups
  • popcorn.