Lose Weight During Pregnancy Nz

As a general guide, pregnant mothers need to eat a healthy diet, high in nutrients and low in sugar, salt and saturated fats.

It’s normal for a pregnant mother to gain weight — however, gaining too much or too little weight increases the risk of complications for you and your baby.

Healthy weight gain depends on a mother’s weight before pregnancy. Evidence supports using Body Mass Index (BMI) as a guide for how much weight gain is recommended during pregnancy.

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A well balanced diet is usually enough to meet your nutritional needs during pregnancy. However, some foods contain higher concentrations of certain nutrients which are specifically recommended during pregnancy.

Folate, iron, iodine and vitamin D are nutrients needed to support a growing baby’s health and development and can prevent certain conditions. If you are planning a pregnancy, you should start taking a folic acid supplement at least one month before you fall pregnant and for 3 months after conception. Folic acid supplements have been proven to help protect against neural tube defects.

If you are considering taking or currently taking any supplements, please discuss this with your doctor or midwife, as doses can vary depending on your individual circumstance.

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A healthy, balanced diet includes a wide variety of nutritious foods from the five food groups. It’s also advisable to drink plenty of water to stay hydrated.

Most of us have days when we eat well, and days where our intake of ‘treat’ foods may be higher. Pregnancy cravings can also make this harder to manage, especially when they’re for foods which are high in sugar, salt or fat.

If you are suffering from morning sickness or severe vomiting during pregnancy, it is important to eat what you can at the time. You should contact you doctor or midwife if you are concerned.

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It used to be thought that pregnancy food cravings were a sign of nutrient deficiencies in a pregnant mother’s diet; however, there is no evidence to support this link. Pregnancy can also cause changes in a mother’s tastes, and foods once found appealing can take on a completely different flavour. Food aversions can develop during pregnancy, due in part to hormonal influence.

There are some foods which need to be avoided during pregnancy, due to their risk of carrying specific bacteria or parasites. An infection with listeria, salmonella or toxoplasmosis when pregnant can cause serious complications to your baby and increase the risk of pregnancy loss.

Some types of fish contain high levels of mercury, including shark/flake, marlin or broadbill/swordfish, orange roughy and catfish. Being selective about what type of fish to eat is important during pregnancy.

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It’s also important to check ‘use-by’ dates and to make sure that food has been stored correctly. If in doubt about the safety of a particular food, the safest option is to not eat it.

It’s important to be careful about food preparation and safety during pregnancy. Food poisoning is generally caused by contamination of food with certain bacteria or viruses. Sometimes it’s easier to suspect food has been contaminated because it smells ‘off’ or looks different to what it should. But it’s not always obvious that food may not be safe. When preparing food, you should always:

The safest drinks during pregnancy are water and milk. Current evidence supports the recommendations that you should avoid drinking alcohol if you are pregnant or planning a pregnancy. Even small amounts can harm a baby’s development and may have lifelong effects.

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Water and milk are considered to be safe to drink when pregnant. Low sugar soft drinks, small amounts of juice and soda or mineral water are also fine to drink. Likewise, small amounts of caffeine in tea and coffee are thought to be safe. During pregnancy and when breastfeeding, consuming up to 200 mgs/day is considered safe for a mother and her baby.

Processed foods tend to be high in sugar, fat and salt. Although they can taste good and are often convenient, they don’t meet the daily requirements for nutrition. The Australian Dietary Guidelines recommend that during pregnancy, you should limit the amount of foods that contain saturated fat, added salt and sugars as well as alcohol.

During pregnancy, you will have extra energy requirements and needs more serves from the five food groups. It’s important to understand that the ‘serving size’ doesn’t change, but instead the variety of food and serves per day increases to meet the mother and baby’s needs.

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Call Pregnancy, Birth and Baby to speak to a maternal child health nurse on 1800 882 436 or video call. Available 7am to midnight (AET), 7 days a week.

Pregnancy health & wellbeing | Raising Children Network Pregnant? Here’s all you need to stay healthy during pregnancy, including tips for healthy diet and lifestyle and a guide to pregnancy health care. Read more on raisingchildren.net.au website Having a healthy pregnancy Having a healthy pregnancy means following a healthy diet, getting regular exercise, knowing what to avoid and making sure your vaccinations are up to date. Find out more here. Read more on Pregnancy, Birth & Baby website Healthy pregnancy Here is advice on what foods to avoid when pregnant, information on scans, screenings and check-ups, exercise tips and how to have a healthy pregnancy. Read more on Pregnancy, Birth & Baby website Pregnancy and Healthy Eating It’s especially important to eat healthy food during pregnancy and while breast feeding. Read more on Healthy Eating Active Living NSW website Pregnancy healthy eating in pictures | Raising Children Network Healthy eating for pregnancy means lots of fruit, vegetables and foods with calcium, protein and iron. Avoid sugary, fatty foods, and drink plenty of water. Read more on raisingchildren.net.au website Pregnancy: illustrated guides | Raising Children Network Parenting in pictures provides step-by-step guides to pregnancy topics such as healthy eating, pelvic floor exercises and more. Read more on raisingchildren.net.au website Appetite changes and food aversions during pregnancy It’s common to experience food cravings or a food aversion during pregnancy. Find out how to ensure you continue to eat healthily if this affects you. Read more on Pregnancy, Birth & Baby website Healthy eating when you’re pregnant or breastfeeding | Eat For Health Eating well during pregnancy and while breastfeeding has health benefits for you and your baby. Read more on NHMRC – National Health and Medical Research Council website Prevention | incontinence | Continence Foundation of Australia How to prevent incontinence? In many cases, incontinence can be prevented with a healthy diet and lifestyle habits. Here are some simple steps that can help you prevent urinary and faecal incontinence. Read more on Continence Foundation of Australia website Losing weight safely after birth It is important to make healthy choices when trying to lose weight after pregnancy. Learn more about exercise and healthy eating after giving birth. Read more on Pregnancy, Birth & Baby website

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This information is for your general information and use only and is not intended to be used as medical advice and should not be used to diagnose, treat, cure or prevent any medical condition, nor should it be used for therapeutic purposes.

The information is not a substitute for independent professional advice and should not be used as an alternative to professional health care. If you have a particular medical problem, please consult a healthcare professional.

Except as permitted under the Copyright Act 1968, this publication or any part of it may not be reproduced, altered, adapted, stored and/or distributed in any form or by any means without the prior written permission of Healthdirect Australia.Food information for pregnancy. Includes food for a healthy parent and baby, dietary variety, drinking plenty of fluids, foods low in fat, salt and sugar, keeping active, food safety, foodborne illnesses, snack and lunch ideas, eating well during pregnancy, indigestion, heartburn, constipation, alcohol, being smokefree, folic acid, iodine, and vitamin D.

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Useful organisations Healthy eating and being active during pregnancy are important for you and your baby. Nutritional needs are higher when you are pregnant and meeting these needs helps protect the long-term health of both you and your baby. Food safety is particularly important as some foodborne illnesses can harm your baby.

If you think you should see a dietitian, ask your lead maternity carer (LMC, eg, your midwife, doctor or obstetrician) to arrange this for you.

The best way to meet your extra nutrition needs is to choose foods from the four food groups. These are good sources of fibre, vitamins and minerals.

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When shopping, read labels and look for foods that are lower in fat (especially in saturated fat), sodium (salt) and sugar. If using salt, choose iodised salt.

Limit fast foods, takeaways and packaged snacks which are high in fat, sodium and/or sugar. These include foods such as fish and chips, fried chicken, hamburgers, pies, chocolate bars, muesli bars, chippies, lollies, fruit leathers, cordials and fizzy drinks.

During pregnancy, you do not need to avoid foods associated with food allergies (unless you have a food

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