Healthy eating and weight gain during pregnancy

Healthy eating and weight gain during pregnancy


Hi, Sylvie. The last time I saw you, you
weren’t up to eating much. How you going now? Yeah, so much better now. And I actually came here
to talk to you today about healthy eating and
weight gain in pregnancy. Healthy eating in
pregnancy is all about getting the balance right. You certainly need to
increase your intake of lots of nutrients in pregnancy,
but you don’t really need to increase your
calorie intake all that much. So healthy eating
in pregnancy is about getting the
serving sizes right, but also thinking about
the quality of the food that you’re eating as well. OK, so what are the nutrients
that you’re talking about? I’m talking about
things like protein and vitamins and minerals. So things like iron and folic
acid, calcium, vitamin B12, and iodine, for instance. Depending on what your
particular diet’s like, sometimes you might need
to take some supplements for those things. We can actually have a look
at this Monash Health booklet to see what healthy eating
in pregnancy is all about. So you can see that you need to
plan to eat regular meals to be sure that you get enough
carbohydrate and fibre, as well as fruit and veggies,
and calcium and dairy, meats and other proteins to get
a balanced and nutritious diet. But you can still have snacks
like fresh fruit or nuts and seeds. And don’t forget
plenty of fluid. I’ve heard that
there are some foods that you should avoid to
eat when you’re pregnant? Yeah, there are some foods
where the risk of bacteria is much higher. They’re listed in
the booklet too. Let’s have a look at that. You need to avoid soft
cheeses, soft serve ice cream or frozen yogurt,
pre-prepared coleslaws and salads, raw– and by that,
I mean un-pasteurized– milk, or food that’s made from
raw milk or raw eggs. And also avoid ready to eat
meats like hot dogs or deli meats or pate. And raw seafood
needs to be avoided. And it’s also highly
recommended that you shouldn’t be drinking energy drinks
or alcohol, and just a moderate intake of
caffeine and chocolate. And don’t forget that
processed and salty foods can cause fluid retention. I’m quite hungry
a lot these days, and I’m a bit concerned
about my weight. OK, you do need to gain
weight in pregnancy. Of course that’s necessary. But the amount of
weight that you should expect to
gain really is based on your pre-pregnancy weight. And when you first came
in to see our midwives, they would have measured
your height and your weight so that we can calculate
a thing called your BMI. So let’s have a
look in your booklet here about what healthy weight
gain in pregnancy’s about. Can you see where you
fit in this table? So if you do need
professional help to manage lifestyle changes
and healthier eating during pregnancy, you
can go several ways. You can find an accredited
practicing dietitian through their website. There are dietitians at your
community health centre. But also just to look
up online, you’ll find information at
the NHMRC website. Check out “Healthier
Eating in Pregnancy,” and that will give you
a lot more information. Great. So Sylvie, all the stuff
that we’ve been talking about is in this booklet for you. But of course if you’ve got any
concerns, do come back along and see your doctor or
midwife, or go see a dietitian.