Pregnancy and Breastfeeding

Key Nutrients for Pregnancy and Breastfeeding

• Protein:
  • HBV (High Biological Value) protein is essential for the baby's growth.
• Carbohydrates:
  • Pregnant women often experience constipation. To prevent this, eat plenty of fibre-rich foods like wholegrain bread, cereals, and vegetables.
• Calcium:
  • Needed for the baby to develop healthy bones and teeth.
• Iron:
  • Include iron-rich foods to avoid anaemia (e.g from blood loss during childbirth), e.g., red meat, leafy greens, and fortified cereals.
• Folic Acid:
  • Taking folic acid supplements for 12 weeks before pregnancy and the first 12 weeks during pregnancy reduces the risk of neural tube defects (e.g., spina bifida) by two-thirds.
  • Foods fortified with folic acid, like cereals, are also helpful.
• Phosphorus:
  • Works with calcium to help the baby develop strong bones and teeth.

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General Recommendations

• Avoid gaining too much weight, as it can lead to complications like high blood pressure.
• Vitamin C:
  • Needed for general health and helps the body absorb iron.
  • Found in citrus fruits, berries, and bell peppers.
• Vitamin D:
  • Aids in calcium absorption. Found in oily fish, cod liver oil, fortified foods, and sunlight exposure.
  • Pregnant women should spend time exercising in daylight for natural vitamin D production.

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Foods and Substances to Avoid

• Do not smoke or drink alcohol.
• Avoid foods with a risk of food poisoning, such as:
  • Lightly cooked or raw eggs.
  • Unpasteurised cheese.
  • Shellfish.
  • Cook-chill foods.

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Key Takeaway

Proper nutrition during pregnancy and breastfeeding is vital for the health and development of the baby. A balanced diet with specific nutrients like protein, calcium, iron, and folic acid ensures a healthy pregnancy and reduces the risks of complications. Avoid harmful foods and substances for the well-being of both mother and baby.