Eating Right

Oh so important during pregnancy and breastfeeding

  1. 1 A little bit of this, a little bit of that

    Finding variety and balance in your diet. Those additional nutritional needs when you’re pregnant can be met by eating good, fresh food – here’s what we mean:

    You will need: Great sources:
    Calories Starches – wholemeal bread, pasta, potatoes, kumara, taro, rice. Fats – butter, cheese, milk (all in moderation), cooking oils, salad oils
    Protein Milk (trim), butter, cheeese, lean red meat, fish and other kaimoana, chicken (all freshly prepared), all types of beans, nuts, lentils
    Iron Lean red meat, fish and other kaimoana, chicken, eggs (all freshly prepared)Wholegrain bread, legumes, dried nuts, parsley, spinach, silverbeetVitamin C also helps iron absorption, so try to eat foods rich in Vitamin C alongside the above
    Folic acid Green leafy vegetables (puha, cabbage, lettuce), raw or lightly cooked
    Vitamin B (especially B12) Meat, milk, fish, eggs, Vitamin B12-fortified foods (some soy milks, textured vegetable protein)
    Vitamin C Fresh fruits and vegetables, especially citrus fruit, kiwifruit, capiscums, kumara and potatoes
    Vitamin D Oily fish (sardines and tuna)
    Calcium Milk (trim), cheese, yoghurt, canned fish with bones dried fruit, wholegrain bread, cereals, nuts. Calcium metabolism is also helped by Vitamin D
    Zinc and Magnesium Cereals, wholegrain breads, nuts and fish
  2. 2 First take folate

    Take folic acid tablets during early pregnancy and if you can even before you conceive – it cares for your baby’s brain and spinal cord development. Eat that spinach like Popeye!

  3. 3 Drink!

    Sounds obvious, but water and trim milk are best. Careful of fizzy drinks, sugary fruit juices, too much coffee or tea and say a big no-no to alcohol.

  4. 4 Eating for … one (sorry)

    No need to “eat for two”, but don’t scrimp with portions either. Eat moderate portions, use the palm of your hand as a guide.  Expect to gain 6-8kg during pregnancy – especially in the second and third trimester.

  5. 5 Say goodbye to happy hour

    Alcohol in any amount can be a problem for your developing baby. Alcohol can affect your baby’s brain, face and heart at anytime during your pregnancy.

  6. 6 Grill, boil, steam

    Avoid frying food. Don’t overcook the nutrients out of veggies, but do make sure that chook is cooked properly.

  7. 7 Say (NO to soft) cheese

    Avoid processed cold foods like pate and soft cheeses, and be careful with unknown or suspect food sources, like deli foods that may have been sitting for extended periods of time.

  8. 8 Iron-ladies

    Vegan or Vegetarian diets may need supplements or to eat more iron-rich foods. Pick up plenty of legumes, nuts, wholegrain breads and cereals from the supermarket – and eat them!

  9. 9 Expecting twins?

    Then your nutritional needs are greater and you’ll more easily become deficient in folic acid and iron – so stock up and see what your LMC advises.

  10. 10 Helping with morning sickness

    This can affect you in the first 12-14 weeks, so try eating very small portions every 2 to 3 hours or try a range of foods – some might agree with you more than others, try stewed or tinned peaches, plain crackers, flat lemonade…