What extra nutrients does a pregnancy take 1260x542
31 Mar 2010

What extra nutrients does a pregnancy take?

2 mins to read
Did you know you need 33 percent more vitamin C and 50 percent more iron during pregnancy? Stephanie Oley makes some surprising finds.


You probably know by now that ‘eating for two' during pregnancy means taking in more nutrients, not more kilojoules.

"Nutrients go preferentially to the baby, so if you're not eating the right food or taking good quality supplements, you could feel very depleted by the end of your pregnancy," explains Blackmores advisory naturopath Stephanie Donougher.

According to Australia's National Health and Medical Research Council (NHMRC), pregnant women require a boost in most vitamins and minerals.

Pregnant women need 33 percent more vitamin C, 46 percent more vitamin B6 and 50 percent more iron and folate than non-pregnant women.

Donougher also recommends that pregnant women eat lots of antioxidant-rich foods. "The process of cells dividing throws up a lot of oxidising stress, so you should eat lots of berries and brightly coloured vegetables, such as cherry tomatoes," she suggests.  

Nutrient alert!

Are you getting enough of these key nutrients? Many pregnant women aren't.

 

Iodine

 

Who's at risk – Many pregnant women in Australia are iodine deficient, according to Australian research from 2007. "Iodine is a vital element needed for foetal development," says Blackmores Education Director Pam Stone.

 

What to do – If you take a pregnancy supplement, ensure it contains iodine.

 

Iron

 

Who's at risk – A lot of women are drawn to vegetarianism but don't do it properly, says naturopath Belinda Graham. "They'll have Weetbix for breakfast, banana bread at morning tea and a salad for lunch. By that time they're very low in iron and feeling fatigued, so they'll have sweets and caffeine mid-afternoon, and a heavy meal at night, without getting enough protein all day," she says.

 

What to do – Try an extra serving of fortified cereal, soybeans and a handful of pumpkin seeds each day, and have your blood tested for iron levels.

 

Folate

 

Who's at risk – Even if you're eating a balanced diet, it can be hard to get enough folate during pregnancy.

 

What to do – Bulk up on spinach and asparagus, two great sources of folate, and support your diet with folate supplementation.

Beat those bad cravings

Here's how to work with your cravings to get on the right nutritional path.

 

Eating too much? Go light in the first trimester, when you don't need the extra kilojoules yet. "Focus on establishing better eating habits to see you through the more energy-demanding second and third trimesters," advises Graham.

 

Craving fat and salt? Find the healthiest alternative available. Instead of chips and burgers, chow down on tuna, cheese or some home-roasted sweet potatoes in olive oil.

 

Hankering for sweets? Again, find the healthiest possible alternative, like fruit with yoghurt instead of ice cream. Change your eating habits to five small meals per day instead of three big meals. "Have a low-GI snack such as a wholemeal sandwich at 10am, instead of cake, and carry two pieces of fruit and some nuts in your bag," suggests Graham.

 

References available on request



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