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Eating a healthy and balanced diet, having regular physical activity and maintaining a healthy weight gain are essential to ensure your baby develop in the optimal nutritional environment. After delivery, provide your baby the prime nutrition and protection against infection with breastmilk. This also benefits the long term health of both you and your baby. Nutrients that Are Important for You and Your BabyDuring pregnancy and breastfeeding, your body has a higher demand for nutrients. The extra demand can be met by making smart food choices. However, you do not need to eat for two. Overeating can make you put on too much weight and puts you at risk of gestational diabetes and other complications. Key Points about Changes in Nutritional Needs
*Report of a Joint FAQ/WHO/UNU Expert Consultation 2011 recommended an extra energy requirement of 285 kcal and 475 kcal per day during the second and third trimester respectively assuming the pre-pregnant physical activity level is maintained. Folic acid
Major food sources of folate
Vitamin A
Avoid taking supplements containing large quantities of vitamin A
Talk with your doctor or pharmacist when you plan to take vitamin or mineral supplements. Iodine
Food source of iodine
*Source: Risk Assessment Studies, Report No 45, Dietary Iodine Intake in Hong Kong Adults. July 2011. Centre for Food Safety, Department of Food & Environmental Hygiene, HKSARG. How can I get adequate iodine?
Women having an active-thyroid problem also require more iodine during pregnancy and breastfeeding. Since increase in iodine intake may affect the thyroid functions, you should inform your attending doctor. You may need a close monitoring of the thyroid function as well. You may refer to "Do you have adequate iodine?" pamphlet for common questions about iodine intake Iron
Food sources of iron
Vitamin C
Calcium
Food sources of calcium
Foods provide 300 mg calcium
Calcium content of other foods*
*Source of data: website of the Centre for Food Safety Tips: Calcium in the dark green leafy vegetables is better absorbed than that of milk. Most of the calcium is found in the leaves rather than the stalks. Vitamin D
How can I get adequate Vitamin D
Pregnant women who have too little sunlight exposure should seek medical advice about vitamin D supplements. They are:
Omega-3 Fatty acids
Issue of methylmercury in fish
Avoid eating large predatory fish and fish with high levels of methylmercury, including: *Data source: The First Hong Kong Total Diet Study: Metallic Contaminants, and Advice for Pregnant Women, Women Planning Pregnancy and Young Children on Fish Consumption. January 2013. Centre for Food Safety, Department of Food & Environmental Hygiene, HKSARG. Q: Can I eat canned tuna?Methylmercury levels in canned tuna are lower than in fresh tuna, largely due to the species or the smaller-sized of fish used. Skipjack tuna, a variety that is often canned, tends to contain lower levels of methylmercury. Consuming 4 or 5 cans of skipjack tuna within one week may exceed the tolerable weekly intake of methylmercury. Species with higher level of methylmercury, such as albacore tuna, may also be canned. Therefore, it is important to read the label carefully before purchasing and limit the intake. Healthy Eating During Pregnancy
Tips: Taste buds emerge at 3 months of gestation. Your baby tastes the food you eat. Your food choice has an effect on his food preference. How should I eat to meet the demand of pregnancy?
Meal Plan for a Balanced DietThe meal plan food of a pregnant woman, having a normal BMI and of a weight 45 to 60 kg before pregnancy, who maintains light physical activity is outlined in the following table. If you are expecting more than one baby or have gestational diabetes, you should discuss what and how much to eat with your dietitian. GrainsChoose brown rice and whole-meal bread instead of white rice and white bread. Whole-grain foods are rich in vitamins and dietary fibre. It provides a longer satiety effect and prevents constipation. Servings per day before pregnancy and first trimester: 3 to 4 Servings per day during second and third trimester: 3½ to 5 Example(s) of a serving:
VegetablesGo for vegetables of different colors every day. They contain various nutrients and phytochemicals. Dark green vegetables contain more iron, calcium and beta-carotene. Servings per day before pregnancy and first trimester: 3 or more Servings per day during second and third trimester: 4 to 5 Example(s) of a serving:
FruitsGo for fruits of different colors every day. They contain various nutrients and phytochemicals. Servings per day before pregnancy and first trimester: 2 or more Servings per day during second and third trimester: 2 to 3 Example(s) of a serving:
Meat, fish, eggs and alternativesRemove the skin and trim the fat from meat or poultry. Fish contains omega-3 fatty acids. Choose fish of lower methylmercury level ( “Issue of methylmercury in fish”). Dried beans, soybean and its products are healthy choices and rich in dietary fibre. Choose non-fried and low-salt soy products. Avoid choosing preserved or processed foods. Servings per day before pregnancy and first trimester: 5 to 6 Servings per day during second and third trimester: 5 to 7 Example(s) of a serving and better food choices:
Milk and alternativesServings per day before pregnancy and first trimester: 1 to 2 Servings per day during second and third trimester: 2 Example(s) of a serving (One serving provides 300 mg calcium): Milk products: choose products that are low-fat or fat-free
Other calcium rich foods:
Oil, fat, sugar, saltUse iodised salt. Limit salt intake to no more than 5 g (1 teaspoon) a day. Vegetable oils are recommended for cooking. Limit to 2 teaspoons* a meal. Servings per day before pregnancy and first trimester: in moderation Servings per day during second and third trimester: in moderation *Fat content of 1 tablespoon of salad dressing, ½ tablespoon of peanut butter or sesame paste is equal to 1 teaspoon of oil FluidAdjust according to the weather and exercise level. Includes water, thin soup Servings per day before pregnancy and first trimester: 6 to 8 cups Servings per day during second and third trimester: 8 cups Vegetarian Eating during Pregnancy and BreastfeedingVegetarian diet including a variety of foods can meet the nutritional needs. You should take an iodine-containing supplement during pregnancy and breastfeeding. Plant foods do not provide vitamin B12. If you do not consume eggs or milk, vitamin B12 supplement is needed. Eat a variety from the following: Food packed with protein:
Iron rich foods:
Calcium rich foods:
Vitamin B12 rich foods:
Foods provide Omega-3 fatty acids:
Vegetarian mothers are advised to discuss with the healthcare professionals about the needs for vitamin and mineral supplements. You may refer to “Plan Wisely for Vegetarian Diet” pamphlet for more ideas Healthy Snacks
Quick and nutritious snack ideas:
Tips: A heaped tablespoon of nuts (15 g) provides about 90 kcal, which is the same amount of energy as from 3 pieces (20 g) of soda crackers. However, the 15 g nuts contain more vitamin E, zinc, iron. To prevent gaining weight excessively, avoid foods and drinks containing empty calories, such as chips and crisps, French fries, soft drinks, cookies and cream cakes, instant or fast foods, etc. These foods are high in sugar or fat but lacking other nutrients. Practise Healthy Eating When Dining out
Q: Can I drink coffee or caffeine-containing drinks during pregnancy?
Reference: Centre for Food Safety. Caffeine Content in Coffee and Milk Tea Prepared in Local Food Premises. Q: Do I need formula milk designed for pregnant women?
Myths of Food Restriction During PregnancyQ: Is it true that avoidance of seafood and beef during pregnancy and breastfeeding can prevent my baby from developing eczema?
Q. Does restricting water intake and limiting salt in diet help relieve leg and hand swelling in late pregnancy?
Foods to Avoid When Pregnant or Trying to Get Pregnant
Avoid high risk food that may contain Listeria monocytogenes
Q: Is it safe to eat sliced cheese, cheese spread, or hard cheeses?If refrigerated and stored under suitable temperatures, they can be safely consumed. Food Safety and Personal Hygiene
Q: Can I eat homemade vegetable salads?Yes. You should make sure that the vegetables and fruits are washed thoroughly, and consume the salad as soon as possible. If refrigerated, it should be consumed within the same day. Q: What precautions should I take when eating take-away cooked chicken?You should make sure that it is steaming hot when you buy it and consume it immediately. If it is not eaten immediately, refrigerate it within 2 hours. Reheat it thoroughly before eating and finish it within the same day. Visit the Centre of Food Safety website for more food safety information: http://www.cfs.gov.hk/english/rc/portals/index.html Staying Physically Active During PregnancyHave at least 30 minutes of physical exercise daily. It can be accumulated from separate sessions. Outdoor exercises helps boost the level of vitamin D in the body. Benefits of exercise
Consequences of lack of physical activity
Suitable exercise for pregnant women Do not exert yourself. The appropriate intensity level is that you should be able to carry out conversation while exercising. For example:
Take the following precautions when you exercise:
Weight Gain During PregnancyDuring pregnancy, you should consume a balanced diet, have regular physical exercise, and maintain an appropriate and gradual weight gain.
How much weight should I put on?The recommended weight gain during pregnancy is related to your BMI just before pregnancy. Your pre-pregnant BMI is calculated by: Your weight before pregnancy (kg)÷Height (m)÷Height (m)
*Source: Wong W, et al. J Am Diet Assoc. 2000:100; 791-796. It applies to women expecting one baby. Excessive Weight Gain During PregnancyExcessive weight gain may have the following consequences:
Q: What do I do if I put on weight too quickly?
Poor Weight Gain During PregnancyPoor weight gain during pregnancy may result in poor foetal growth, low birth weight and increase the health risk in the child's later life. Q: What do I do if my weight gain is slow?During the first trimester, it is normal that there is little weight gain. Some may have a mild weight loss due to a poor appetite and morning sickness. To ensure adequate intake, one can eat smaller meals and have regular snacks. Choose nutritious foods for snacks, e.g. a sandwich of whole-meal bread, dried fruits or nuts. Maintain adequate fluid intake. Appetite and weight gain will be generally improved in the second trimester. Poor weight gain in the later half of pregnancy may indicate that the foetus is not growing normally. In depth assessment is necessary. I was already overweight before pregnancy. What can I do? You should not try to lose weight during pregnancy. This brings harm to yourself and your foetus. Changing some of the habits is helpful:
Eating Well for Lactating Mothers10 Key points for Healthy Eating During Pregnancy and Breastfeeding |