Healthy eating is important when you are pregnant and breastfeeding. Your body has a greater need for most nutrients and there are some foods that you must avoid to ensure the health and nutrition of your baby.
Food to stay away from when you are pregnant
1. Alcohol
Alcohol crosses the placenta and drinking alcohol during pregnancy can cause physical, mental and growth problems in the foetus. There is no known safe amount you can drink when pregnant so it is best to avoid alcohol altogether.
2. Foods that may be contaminated with listeria
Listeria is a bacteria found in some foods, which may cause an infection called listerioses. Hormonal changes during pregnancy make your immune system weaker and increase your risk of contracting listerioses. If the infection is passed onto your unborn baby it can cause premature birth, miscarriage or birth defects.
The following foods may contain listeria and you should avoid eating them during your pregnancy:
• Raw and undercooked fish, meats and eggs. Eg raw sushi and sashimi, medium or rare steak and soft boiled or runny eggs.
• Soft cheese such as brie, camembert, ricotta and blue vein cheeses. (Using soft cheeses in cooking is ok).
• Ready to eat salads from salad bars or supermarkets
• Soft serve ice-cream & thick shakes.
If you are pregnant and feeling unwell after having consumed any of the above listed foods you should see your doctor immediately. Listeria infection can be treated with IV antibiotics.
3. Fish with high levels of mercury
High intakes of mercury are especially dangerous for your unborn baby and can cause birth defects, neurological development disorders, learning difficulties and hearing impairments. If you are pregnant, you should not eat more than 150g of mercury containing fish per fortnight. Fish with high levels of mercury include:
• shark (flake)
• fresh tuna (canned tuna in small quantities is generally ok)
• sword fish
• broadbill
• marlin
• sea perch
• catfish
What to cut down on during pregnancy
1. Salt
A diet high in salt may increase your blood pressure and increase your risk of stroke. Increased stress on your body and high blood pressure is the last thing your body needs when you are pregnant, so choose low salt processed food options and avoid adding salt at the table.
2. Sugar
Processed simple sugars can wreak havoc on your blood glucose levels and hormones. Unlike complex carbohydrates, processed sugars are absorbed quickly into the blood stream causing your blood glucose levels to spike. This is what’s known as a “sugar high” – you feel like you have lots of energy. But your body likes to keep your blood glucose at a steady level so your pancreas will secrete insulin (a hormone) to quickly take the excess sugars away from your blood stream and into your muscles for energy or be converted to fat and stored. This can then cause your blood glucose levels to drop suddenly leaving you feeling exhausted. Avoiding processed sugars is even more important during pregnancy as you are already at risk of developing gestational diabetes. Gestational diabetes affects approx 10% of pregnant women and if not controlled it exposes both mum & baby to higher risks of Type 2 Diabetes later in life.
3. Coffee / caffeine
Caffeine increases the risk of miscarriage or having a baby with low birth weight. During your pregnancy it is best to limit your caffeine intake to 200mg per day = 1 espresso or cappuccino/latte, 4 cups instant coffee or tea or 4 cups cola.
Eating for two?
Despite the saying ‘eating for two’, there is only a small increase in the amount of food you should be eating when pregnant. During the first trimester of pregnancy there are no additional energy requirements and a regular healthy diet is sufficient to nourish your body and your unborn baby. There is no miracle food to ensure a healthy pregnancy and you should aim to eat a varied nutritious diet that includes lots of vegetables (at least 5 serves), 2 pieces of fruit and 2-3 serves of dairy as well as nuts, grains, well cooked meat and fish.
Natural remedies for nausea, morning sickness and reflux / heartburn
Morning sickness and nausea are common in the first trimester of pregnancy. For some women, morning sickness and nausea can be so severe that it impacts your ability to go to work and engage in normal social activities.
Nausea and morning sickness can be managed naturally with nutrition therapy.
A nutrition consultation can help you with:
• the best foods to eat to minimise your nausea and morning sickness
• the types of foods you should be avoiding to reduce nausea
• the best portion sizes for reducing morning sickness
• how often you should eat to minimise your nausea
• what supplements you can take to help with nausea and morning sickness
• ensuring you are having an adequate intake of nutrients while avoiding certain foods
Natural remedies for reflux and heartburn during pregnancy
Heartburn is also experienced by many women during pregnancy. Heartburn occurs when the acid in your stomach rises up into your oesophagus. The oesophageal sphincter is like a rubber band at the top of your stomach that prevents food and stomach acids rising up. However, that rubber band doesn’t close up completely and sometime doesn’t work properly, and this results in heartburn.
The symptoms of heartburn and reflux can be managed by making changes to your diet. A nutrition consultation can help you with:
• which foods can trigger heartburn and should be avoided
• the best portion sizes for reducing reflux and heartburn
• the best times of the day to be eating to reduce the symptoms of heartburn
• foods to eat that can alleviate the symptoms of heartburn
• ensuring you are having an adequate intake of nutrients while avoiding certain foods
Natural remedies for constipation during pregnancy
Constipation is also quite common during pregnancy and can be very uncomfortable. A nutrition consultation can help you with:
• how to easily increase your fibre intake to relieve constipation
• the amount of water you need to be having each day and how to distribute your water intake for optimal effects
• certain foods that contain natural enzymes and fibres to promote regular bowel movements
• what supplements are safe to take to relieve constipation during pregnancy
• exercises that you can do to help ensure regular bowel movements
Ensure you get the best possible nutrition to relieve your symptoms & nourish your growing baby during pregnancy.
Make an appointment for a private nutrition consultation today:
Sydney Essential Health, Woollahra / Bondi Junction: (02) 9388 9669
Eat Smarter Accredited Practising Dietitians and Nutritionists are located in Sydney’s Eastern Suburbs and only a quick train or bus ride from the city of Sydney and Sydney CBD. Sydney Essential Health is located in Woollahra just 5 minutes walk from the centre of Bondi Junction and close to Double Bay, Rose Bay, Bellevue Hill, Centennial Park, Edgecliff, Waverley, Point Piper, Vaucluse, Watsons Bay, Bondi, Coogee, Bronte, Tamarama, Clovelly, Maroubra, La Perouse, Little Bay, Randwick, Kingsford, Kensington, Potts Point, Kings Cross, Woolloomooloo, Elizabeth Bay, Paddington, Rushcutters Bay, Darling Point, Double Bay, Darlinghurst, Moore Park and Surry Hills. Click here for information on Sydney buses. Click here for information on Sydney trains.