Health and Wellbeing

Nutrition during Pregnancy - Nourishment for mother & baby

This ‘Health and Wellbeing’ page offers nutritional guidelines and tips specific to pregnant women during this exciting time. A healthy, balanced diet which addresses the needs of mother and baby is essential. General advice is presented; however, we recommend women consult their GP for specific, individualised advice if pregnant or planning to conceive.

Nutrient Needs

Requirements for certain vitamins and minerals increase during pregnancy in order to ensure your baby receives essential nourishment for growth and development. Some important nutrients during pregnancy are highlighted below:

Folic Acid:

Plays a role in the prevention of neural tube defects which are diseases affecting the central nervous system e.g. spina bifida.
A supplement containing 400μg per day is recommended from four weeks prior to conception until the 12th week of pregnancy. Dietary sources should also be consumed during this time e.g. fortified breakfast cereals, green leafy vegetables, yeast extracts and fortified milk.

Calcium:

Necessary for bone formation, growth and development.
The recommended dietary allowance (RDA) for calcium increases from 800 mg/day to 1200 mg/day. Dairy foods such as milk, cheese and yogurt are the best dietary sources of calcium. Three servings per day are recommended for adults and children. However, due to the additional calcium requirements during pregnancy, pregnant women should aim for five servings of dairy foods per day.

Vitamin D:

Essential for calcium absorption.
Sunlight offers the best source of vitamin D via UV action on the skin. Dietary sources are limited but include oily fish (salmon, mackerel, sardines), eggs and fortified milk.

Iron:

Required for the development of healthy red blood cells.
‘Haem’ iron is the most readily absorbed form of iron; red meat is the main dietary source of this type of iron. ‘Non-haem’ iron, found in non-meat sources such as leafy green vegetables, fortified breakfast cereals and pulses, is not as easily absorbed. Vitamin C, (oranges, kiwis, tomatoes, green peppers) assists in the absorption of iron.

Omega-3 and omega-6 fatty acids:

Research shows these fatty acids are important for baby’s brain and eye development.
Oily fish (e.g. salmon, mackerel and trout), linseed and walnut oil are good dietary sources.

Food Precautions

There are a number of foods which should be avoided when pregnant. Some of these foods are highlighted in the table below, alongside suggested alternatives. Remember, this is only a guide and not a definitive list. If you have any concerns / queries regarding your diet during pregnancy, please consult your GP.

Foods to avoid	What’s the alternative?
Unpasteurised milk and milk products	Pasteurised milk and dairy foods made from pasteurised milk
Raw or uncooked fish e.g. smoked salmon and sushi	Thoroughly cooked fish. It is advised not to eat swordfish, marlin and shark while pregnant and limit tuna consumption to no more than one steak or two medium-sized cans per week
Raw or uncooked meat and poultry, unwashed fruit and vegetables	Thoroughly cooked meat and poultry, washed fruit and vegetables
Raw or uncooked eggs and products containing them	Baked foods containing eggs, foods produced using pasteurised eggs
Alcohol	Fruit juice, water, glass of milk
Liver and liver products such as paté	Any other thoroughly cooked red meat

Common Conditions during Pregnancy

Morning Sickness

Nausea and vomiting, referred to as ‘morning sickness’ during pregnancy, can happen at any time of the day. It usually settles after the first three months. If you find your sickness is quite bad and prevents you from eating and drinking as much as you require, consult your doctor for further advice. To help manage symptoms, the following tips can help:

Eat small, starchy snacks such as crackers or dry bread between meals.
Have small meals at regular intervals and avoid highly spiced foods.
Keep rooms well ventilated and get fresh air as much as possible.

Heartburn

Heartburn results from the acidic contents of the stomach moving back up into the oesophagus which can cause severe chest pain. Eating small meals regularly may help, along with ensuring to eat slowly and chew foods well. Avoid fatty, fried, spicy foods and drinks containing caffeine such as tea, coffee and fizzy drinks. Wearing loose-fitting clothes and taking a leisurely walk after meals can also help.

Food Safety

Food safety is an important consideration during all stages of life. However, it is necessary to take extra care when pregnant:

Handle, store, prepare and cook food in a hygienic manner
Use separate work surfaces and utensils for uncooked and cooked food
Adhere to all expiry dates and store foods at the correct temperature
Ensure that food is thoroughly cooked following manufacturers’ guidelines
Never re-heat food more than once
Always wash fruit and vegetables
Never consume raw or uncooked poultry, meat, fish or eggs
Avoid foods if unsure about their safety or cleanliness

Did you know?

Babies are born with about 25g of calcium in their body, increasing to about 1200g in adulthood. During pregnancy, the mother’s ability to absorb calcium becomes enhanced to aid the supply of calcium to her baby; nonetheless, the recommended daily allowance (RDA) for calcium increases during the second half of pregnancy.

NutriMyth of the month

Myth:

When pregnant, you should ‘eat for two’

Truth:

Weight gain during pregnancy is dependent on the mother’s pre-pregnancy body weight. It is recommended that women achieve a healthy body weight prior to conception. Various recommendations regarding weight gain during pregnancy exist, nonetheless, extra energy required during pregnancy should be obtained from nutrient-dense foods – remember quality not quantity!

If you have any suggestions or ideas, we would be delighted to hear from you via email at feelinggood@ndc.ie or write to us at The National Dairy Council, 28 Westland Square, Dublin 2.

Don't miss our next edition ‘Dental Health’ - available online from Monday 21st September 2009