Pregnancy is a very important stage in a woman’s life,thus additional nutritional careis vital.
Eating well during pregnancy doesn’t necessary mean eating for two – although it is very important to obtain all the necessary nutrients during this period in order to guarantee the healthy growth and development of the baby and, at the same time, keeping the future mother in good health.
The first trimester is a time of big changes for both future mother and baby. The future mother can experience fatigue, anxiety, nausea and vomiting, which can contribute to a loss of weight and dehydration. For the baby, this is a time of rapid growth and development, the brain, spinal cord and other organs begin to form and the heart begins to beat.
Folic acid supplement must be started three months before conception. It is also important to eat food rich in this vitamin, such as broccoli, turnip greens, watercress, brussels sprouts, walnuts, peanuts, whole grain bread and cereal. This vitamin can prevent malformation in the baby. Food rich in iodine helps the development of the nervous system (dairy products, iodized salt, codfish, sardines, salmon, seafood and eggs).
Eating often and in small quantities, avoiding spicy and fatty food, may help to reduce morning nausea and vomiting. Another strategy is to eat a biscuit before getting up in the morning (eg.: a ginger biscuit).
Iron intake should be increased during pregnancy: meat, fish, eggs, vegetables (especially green leaves), fruit and pulses (lentils, chickpeas, beans and peas) can help to increase iron intake. Food rich in vitamin C – kiwi, oranges, chestnuts, greens – when eaten together with iron-rich food facilitates the absorption of this mineral.
Enough calcium will help build the baby’s bones and teeth. This can be found especially in dairy products, which are also rich in vitamin D and protein. Add milk – or if you have trouble digesting milk, lactose-reduced milk – to your breakfast cereal. Eat two or three yoghurts between meals and add some cheese to your afternoon sandwich. Finish your day by drinking milk. Pulses, sardines and dark green vegetables, such as broccoli and spinach, are also precious sources of calcium.
Plenty of colourful fruits and veggies – yellow, green, red, orange, purple and white fruits and vegetables – will provide a greater range of nutrients to the future mother and baby. Eat three or four portions of fruit daily, plus a vegetable soup for both lunch and dinner. The main dish should consist of a half plate full of different vegetables or salad. Add a slice of tomato or avocado to your morning sandwich, or drink a homemade fruit/vegetables juice (E.g. carrot with apple or beetroot).
Omega-3 fatty acids found in salmon, sardines, herring and trout, and also walnuts, will benefit the future mother and contribute to the development of the baby’s brain. Sprinkle some walnuts on a colourful salad or eat a handful as a snack.
The correct amount of water is also very important as it helps to prevent constipation, urinary tract and bladder infections. Drink approximately two litres of water daily. As a flavoursome drink, add sliced lemon or mint leaves to the water.
During the second and third trimester, nausea and vomiting normally stop and the future mother feels better. The development and growth of the baby continues and there are some food groups where the quantity intake should be increased.
Meat, fish, eggs and pulses. These types of food groups are a strong source of protein, iron and vitamin B. For breakfast, add scrambled egg or a sliced boiled egg to toast. Add peas or lentils to soup or salad. If on any particular occasion, there is no appetite, add poultry to vegetable soup and mix in a blender.
The amount of fruit should be increased to four or five portions daily and an extra dairy product should be added to the daily diet.
An additional slice of whole grain bread or equivalent (rice, pasta, potatoes), which provides the main source of energy, should also be added to the daily diet.
During pregnancy, there are certain foods and habits that should be avoided:
Alcoholic beverages and smoking (also on conception);
Fish high in mercury could harm the baby’s developing nervous system. The bigger and older the fish the more mercury it is likely to contain. Avoid swordfish, king mackerel, shark and large tuna fish (canned light tuna is an exception).
Excess caffeine: coffee, tea and cola. Soft drinks contain caffeine which can cross the placenta and affect the baby’s development. A maximum of two coffees per day is the limit for expectant women.
Undercooked meat and eggs can increase the risk of bacterial food poisoning, which during pregnancy might be more severe. As prevention, eat only food that is well done; in particular all meat and poultry. Avoid cold meats and pâté. Eggs should be hard boiled. Avoid homemade chocolate mousse or mayonnaise and other foods containing raw egg.
Undercooked seafood (sushi, clams, smoked seafood). Prefer well cooked fish, shrimps or lobster.
Unpasteurised foods. Avoid all food containing unpasteurised milk (soft cheeses like feta or brie).
Badly washed fruit and vegetables (especially avoid eating lettuce, cabbage and carrot salads in restaurants). Avoid eating strawberries which are difficult to wash. Peel fruit or eat unpeeled fruit previously washed in water where a few drops of vinegar have been added.
During pregnancy the expectant mother should take special care that she is on a balanced diet. Some physical activity (with the doctor’s consent) will help weight control and contribute to a healthy pregnancy. In case of a twin pregnancy, gestational diabetes or if weight is below or above that recommended, a specific diet should be planned. In this case, a dietician should be consulted.
By Marina Augusto Estevão
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Marina Augusto Estevão is a dietician at the Hospital Particular do Algarve Group
