Nutrition and your unborn child’s risk for disease
We’d like to think that our new born children have fresh starts in health, but the truth is there are several nutrition related factors that are known to increase their risk for obesity, heart disease and type II diabetes later in life:
• Nutritional deficiency - this can alter a developing baby’s DNA.
• Restricting food intake during pregnancy - children who are underweight at birth have increased risk of becoming overweight adults.
• Being obese when falling pregnant.
• Putting on too much weight during pregnancy.
It’s very clear that it is important to eat well and maintain a healthy weight during pregnancy, and preferably beforehand, to reduce your child’s risk of disease. The big question is what should you eat?
Essentially it comes down to two factors, portion size and food quality. Take charge of these and you’ll improve your health and that of your baby. The foods you’re eating are the building blocks of your baby’s body and brain; do you really want to use junk food or heavily processed foods and drinks for this important task?
General
guidelines to follow
• Maintain a healthy weight as recommended by your maternal care provider – You do not need to eat for two, your additional calorie requirements during the last 6 months are around 300 Calories/1200kj e.g. 100g of standard Greek yoghurt, an medium apple and a small handful of walnuts. Have regular meals that include protein (e.g. meat, nuts, egg, fish) to keep your blood sugar levels even, and avoid second helpings.
• Avoid processed packaged foods – eat fresh, whole foods. A biscuit or small slice of cake every few days is okay.
• Increase your fibre – found in whole grains, fresh fruits and vegetables, legumes (beans, chickpeas, lentils, tempeh), raw nuts and seeds.
• Eat whole fresh fruits and vegetables for fibre, vitamins and minerals.
• Choose unprocessed meats over salami, luncheon and ham.
• Take your iodine and folic acid supplements and add a quality fish oil supplement (omega 3) if you won’t be eating omega rich foods* at least 3 times a week.
• Avoid sugary, alcoholic and caffeinated drinks. The best drink you can have is water.
• Check Ministry of Health guidelines for food safety during pregnancy.
*best sources of omega 3 fats are salmon, herring, mackerel and sardine.
