Pregnancy Nutrition

Your general overall health and wellbeing, along with your ability to conceive are supported by a good diet. Good food will help you meet your nutritional needs and provide adequate stores of essential vitamins, minerals and nutrients to support your new pregnancy and baby. This is particularly important in early pregnancy as your baby's body organs are rapidly developing.

Most of your nutrition can be obtained through eating a variety of nutritious foods, but in some cases healthcare professionals may recommend supplementing your diet with additional vitamins or minerals. One vitamin that is now well-known for helping to prevent certain brain and spinal disorders in the developing baby, such as spina bifida, is folic acid. In recent years, many women have started to take folic acid supplements (for up to 3 months before they conceive and in the first 12 weeks of the pregnancy), with the aim of decreasing the baby's chances of developing these disorders. Men also need to eat a balanced diet leading up to conception. It takes between 42-76 days for sperm to mature and a well-balanced, nutritious diet during that time may help to fine-tune the health of their sperm and optimise their chances for a natural conception of a healthy baby. Nutrients such as Co enzyme Q10, zinc, lycopene and L-carnitine may also be beneficial in improving the motility, function and health of the sperm.

Healthy Eating Means

• Food is recently prepared and is as fresh as possible
• Your diet is high in fibre to reduce the incidence of constipation
• You eat at least two fruit and five vegetable serves per day
• The carbohydrates (breads, cereals, pastas, rice) you eat should be from a Low Glycemic Load source (www.glycemicindex.com) for long-lasting energy
• That you eat a wide variety of colourful fresh foods to obtain a variety of essential vitamins and minerals
• Minimising your intake of sugar, sugary foods, artificial sweeteners, preservatives, colours and flavours
• Exchanging bad fat (saturated and trans-fats from animal products) for healthy fats (avocado, olive, walnut oils) in your cooking or on salads
• Drinking at least 6 to 8 glasses of pure water (not cordial, tea or coffee) daily
• Avoiding highly processed foods
• Remembering that it's not recommended you eat for two. Pregnant women only need an additional 600kj or 140 kilocalories.

Tips For Staying Healthy...

• Replace caffeinated beverages with water, herbal tea, fresh fruit or vegetable juice. If you are going out, try a sparkling mineral water or soda water with lemon juice.
• Replace the act of smoking with a new habit. Read a magazine, or ring a friend. Talk to your doctor about quitting. If you are stressed, take a break and rest or relax. Try listening to a visualisation or meditation CD. Go for a walk or exercise as studies have shown that you are more likely to kick the habit if you exercise regularly.
• Replace alcohol with fruit juice, mineral water or soda water and lime.
• Avoid the "scene". Try to plan outings to other venues rather than pubs or bars. Stay away from places where you are more likely to light up a
  cigarette, drink or take recreational drugs.
• Have the people you live with cut down on their smoking and drinking.
• Take a high quality prenatal vitamin supplement prior to and throughout pregnancy. Many of your nutrient needs rise during pregnancy with the increased metabolic needs of the growing baby. Folic Acid has been identified as a critical nutrient, which if deficient can lead to brain and spinal cord defects. Two other important nutrients recommended for brain development are omega 3 oils
  (as found in fish oil) and iodine.