A healthy diet in pregnancy ensures proper fetal growth and development, providing essential nutrients for both mother and baby. It also helps prevent complications like gestational diabetes and supports overall maternal health.

Healthy diet in Pregnancy?

• During pregnancy, the goal is to be eating nutritious foods most of the time
• Contrary to a sometimes often quoted saying, you do not have to “eat for two” - or double the amount of food you normally eat.
• From about the 3^rd month of pregnancy you need only an extra 200-300 kcal per day in addition to the diet you ate before you became pregnant.
• It is more important to concentrate on the quality of the food you eat rather than the quantity.
• This small extra amount can be achieved, by eating for example 2-3 slices of bread extra (or 1 glass of milk and 1-2 slices of bread extra) per day.
• Aim to drink plenty of water every day.

THE PLACENTA - CARRIES LIFE TO YOUR BABY

The placenta brings important things, such as oxygen and nutrients, to your baby and it removes the waste products that your baby produces while in your womb. However, the placenta cannot stop harmful substances such as alcohol and nicotine, smoking, crossing from you to your baby.

Five Healthy Food groups to have in Pregnancy

1. Fruits
2. Vegetables
3. Lean Protein
4. Whole grains
5. Dairy Products

Important Tips on food safety and preparation During pregnancy:

• You should be particularly careful about not getting an infection from contaminated food products.
• Do not eat raw or undercooked eggs: eggs must be well cooked so that both white and yolk are hard;
• Avoid unpasteurized ice creams and unpasteurized (or unboiled) milk;
• Thoroughly cook meat and poultry; make sure the frozen meats are defrosted properly before cooking;
• Re-heat ready-to-eat meals and leftovers before serving;
• Store raw meat in the refrigerator so that it does not drip and contaminate other foods; wash your hands and kitchen surfaces after handling meat;
• Properly wash all fruits and vegetables;
• Avoid contact with cats, use gloves when handling cat excrements: cats can be the source of Toxoplasmosis - serious infection that can cause blindness, mental retardation or even intrauterine death of the fetus

RECOMMENDED SERVINGS in Pregnancy :

• 8 to 8 ½ servings from the bread, cereals, rice, pasta, noodles group — an example of 1 serve is 1 slice of bread; ½ medium bread roll; ½ cup of cooked rice, pasta or noodles; ½ cup of cooked porridge or cup of breakfast cereal flakes.
• There is an allowance of about 15g a day for poly or monounsaturated fats and oils that can be used to spread on breads or rolls or used elsewhere in the diet.
• 5 servings from the vegetables, legumes group — an example of 1 serve is 75g or ½ cup cooked vegetables; ½ cup cooked dried beans, peas, lentils or canned beans; 1 cup of salad vegetables; or 1 small potato.
• 2 servings of fruit — an example of 1 serve is 1 medium apple; 2 small pieces (150g) of fruit (apricots, kiwi fruit, plums); 1 cup of diced fruit pieces or canned fruit; ½ cup of fruit juice; or 1 ½ tablespoons of sultanas.
• 2 ½ to 3 ½ servings from the milk, yoghurt, cheese group — an example of 1 serve is 250ml of milk; 250ml of calcium-fortified soy beverages; 40g (2 slices) of cheese; or 200g (1 small carton) of yoghurt.
• 3 ½ servings from the meat, fish, poultry, eggs, nuts and legumes/beans group — an example of 1 serve is 65g cooked meat or chicken; 1 cup of cooked beans; 100g cooked fish fillet; 30g nuts or seeds; or 2 large eggs.

RESOURCE:

1. American College of Obstetricians and Gynecologists (ACOG)
2. The Australian Guide to Healthy Eating