What is ingested during pregnancy can have the most profound effect on the health of the baby and wellbeing of the mother.
Not only can good nutrition prevent common problems like anaemia, morning sickness and stretch marks, but it can also boost the baby’s IQ in the womb and reduce its chances of inheriting allergies or conditions like eczema and asthma.
WHAT TO AVOID DURING PREGNANCY
Dangerous foods! Listeria is a bacteria found in animals and soil. Miscarriage, stillbirth or severe illness in newborns can arise if a pregnant woman
acquires Listeria. Avoid cheese, specifi cally unpasteurised soft cheese such as Brie, Camembert and blue-veined cheeses, meat patés, undercooked meat, ready-to-eat poultry, soft whipped ice-creams from machines, unpasteurised dairy products and ready-prepared salads in sealed bags. Cottage cheese and yoghurt are safe if they have been pasteurised, and hard cheeses such as cheddar are said to be safe if aged 60 days or older.
Raw meat, fish, undercooked eggs and anything containing raw eggs, including mayonnaise, should be avoided because of the risk of Salmonella poisoning, which manifests in abdominal pain, diarrhoea, vomiting and fever. This can be avoided through cooking, rapid chilling and thorough reheating of food to at least 70°C for two minutes.
Alcohol
Heavy drinking during pregnancy can cause foetal alcohol syndrome, which leads to a combination of serious physical and mental birth defects, which last a lifetime. Increasing evidence suggests that even moderate drinking can cause serious problems. One study1 conducted in Denmark involving almost 25 000 women found that a moderate intake of alcohol can raise the risk of stillbirths, while another study2 showed good evidence that moderate or social alcohol consumption has a small negative effect on intra-uterine foetal growth. A number of studies have shown that a high consumption of alcohol (20 units or more per week) is linked to intellectual impairment in children, including lower IQ levels, attention and memory deficits and arithmetic and reading difficulties. There is no convincing data to suggest that alcohol below a specific level is safe. It is therefore advisable to abstain from all forms of alcohol during pregnancy.
Caffeine
Moderate caffeine consumption, (two cups a day) has no effect on spontaneous abortion but more than four cups of coffee per day may be associated with an increased chance of spontaneous abortion and low birth weight.3
Women who drank six or more cups of coffee a day were more likely to have foetuses with smaller length growth during each trimester and smaller birth length.4 Although this research suggests that a small intake of caffeine per day is acceptable, it is known that caffeine can cross the placenta and have the same effect on the baby as it does on the mother. As the baby is not yet fully developed, his/her ability to detoxify is limited. Therefore avoid or minimise all caffeine-containing foods and drinks throughout pregnancy if possible. This includes tea, coffee, chocolate, cocoa, cola and energy drinks.
Peanuts
A peanut allergy may result from being exposed to peanuts at an early age. Peanuts and all products containing them should be avoided if the baby’s father or any previous children suffer from asthma, eczema, hay fever or any food allergies.
EATING FOR A HEALTHY PREGNANCY AND BABY
Protein
Protein is one of the most important nutrients for pregnant women as it provides the growth element for all body tissues, including the growing baby, the placenta, the increase in the mother’s blood volume and the amniotic fluid. A daily intake of 50 and 60 g of protein a day, equivalent to about three servings, is recommended.
Cheese, meat and eggs are a good source of protein but are generally high in saturated fat so limit intake to one small portion per day. The remaining two servings can be gained from plant sources such as quinoa, beans and lentils and seed foods such as runner beans, peas or broccoli.
Carbohydrates
Carbohydrates form the largest part of a pregnant women’s daily calorie intake, i.e. a minimum of four servings per day. These sugars provide the body with its main source of energy. There are two types: simple sugars and complex carbohydrates. Simple sugars like sugar, honey, syrup and fruit juices are ready to be used by the body immediately and provide instant energy. A high intake of simple sugars can lead to blood sugar problems, low energy and, in more severe cases, gestational diabetes. Complex carbohydrates, on the other hand, provide a steadier supply of energy, helping to balance blood sugar levels, which eases morning sickness and nausea and helps overcome dizziness, irritability and forgetfulness. Eat little and often, using complex carbohydrates as snacks to keep blood sugar levels up. Good sources of complex carbohydrates include grains (wheat, rye, oats, rice, barley and maize), beans, lentils, and vegetables.
Fats
It is the type of fat consumed rather than the amount of fat that has health implications. Essential fatty acids (EFAs) are vital for the health of the mother and developing foetus. The most important EFAs are omega-6 oils found in nuts and seeds, and omega-3 oils found in oily fi sh, linseeds and, to some degree, sunflower seeds, walnuts and dark green vegetables.
EFAs are essential for the baby’s overall development and for brain and nervous system formation. An inadequate supply of omega-6 fats during pregnancy can result in the baby failing to thrive; suffering from diarrhoea; skin problems; stunted hair growth; and poor utilisation of food for energy.
The omega-3 EFAs are equally important, as they have been shown to prevent premature birth and low birth weight.5 An increase in intake of omega-3s (which contain DHA) can decrease the risk of postpartum depression and improve the neurological development of babies. Pregnant women who take fish oil supplements high in DHA may give birth to children with greater hand to eye coordination and better practical reasoning; social skills; and speech and hearing.6 DHA is found in oily fish like salmon, mackerel, herring, pilchards and sardines. Pregnant women should eat at least two servings of oily fi sh a week and take a good-quality omega-3 supplement. Vegetarian women can consume linseeds or flaxseed oil as an alternative.
Important vitamins and minerals
A woman’s requirement for certain nutrients increases during pregnancy:
Folic acid prevents neural tube defects like spina bifida and anencephaly. Take 400 mg a day, especially during the first 12 weeks. Leafy green vegetables, beans, peas and citrus fruits are good natural sources of folic acid.
Vitamin C forms collagen, which helps strengthen the protective membrane surrounding the foetus. It also helps prevent stretch marks; builds immunity; is a potent anti-oxidant; and helps the body utilise iron, calcium and folic acid. Consume peppers, watercress, broccoli, strawberries, lemons, oranges and kiwi fruit throughout the day and supplement with 1 000 mg of vitamin C per day.
Vitamin D is for the baby’s growth, bone development and formation of teeth enamel. Good dietary sources include leafy green vegetables, cottage cheese, eggs, butter, herring, mackerel, salmon and oysters. A good supplement formulated for pregnant women contains about 2 000 iu’s of vitamin D.
Calcium develops the baby’s bones and teeth, a healthy heart and nervous system, as well as maintaining the mother’s teeth and bones and relieving aching muscles. About 1 200 mg of calcium per day is needed. Dietary sources include plain yoghurt, Swiss cheese, cheddar cheese and milk (preferably organic). Lactose intolerant women can eat green leafy vegetables, tofu, canned salmon and sardines (with bones), almonds, parsley, corn tortillas, pumpkin seeds and cabbage.
Iron helps form healthy red blood cells. About 30 mg per day is needed. Fish, poultry, red meat, whole grains, cereals, leafy vegetables, pumpkin seeds, almonds, Brazil nuts and cooked dried beans are good sources of iron. Consume iron-rich foods with foods rich in vitamin C to enhance the absorption of iron.
CONCLUSION
During pregnancy, a woman’s body absorbs higher amounts of nutrients from food than usual so it is a myth that you need to eat twice as much. Most women only need more energy in the last three months of pregnancy; and this only amounts to around 200 calories extra per day. Rather, focus on investing in the health of your growing baby by eating a well-balanced healthy diet full of fresh nutritious food.
Editor's note: You may want to read about Exercise in Pregnancy – Before, During and After, From Here to Maternity – an introduction to aromatic pregnancy and Keys to a Healthy Pregnancy.
References
1. Kesmodel U, et al. Moderate alcohol intake during pregnancy and the risk of stillbirth and death in the fi rst year of life. American Journal of Epidemiology 2002; 155: 305 – 312.
2. Mills JL, et al. Maternal alcohol consumption and birth weight. How much drinking during pregnancy is safe? J Am Med Assoc. 1984; 252: 1875 – 1879.
3. Cooke MS, et al. Caffeine’s role in pregnancy outcome – a complex picture? 2003.
4. Bakker R. et al. Maternal caffeine intake from coffee and tea, fetal growth, and the risks of adverse birth outcomes: the Generation R Study. Am J Clin Nutr. 2010; 91:1691-8.
5. Diolsen S, Secher N J. Low consumption of seafood in early pregnancy as a risk factor for preterm delivery – a prospective cohort study. BMJ 2002; 324: 447.
6. Prescott SL. et al. Cognitive assessment of children at age 2½ years after maternal fi sh oil supplementation in pregnancy: a randomised controlled trial. Arch Dis Child Fetal Neonatal Ed. 2008; 93:
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