Nutritional Support During Pregnancy

Congratulations on conceiving your baby! You should have already made some important dietary and lifestyle changes during the preconception phase, and these will continue throughout your pregnancy. The next nine months will see your body go through numerous changes (physical, emotional and mental), and will require specific nutritional and lifestyle support to cope with this. We understand that this is a crucial time for the growth and development of your baby, as well as ensuring your health and vitality is maintained. At The Holland Clinic we are here to support our clients through the 9 months of pregnancy to ensure that increasing nutritional requirements are met. We work closely with clients to create specific dietary and supplement plans to ensure they achieve the recommended dietary intake of key nutrients to support both themselves and their baby. Below, we provide you with a snapshot of nutritional support you need to be mindful of whilst pregnant. 

Recommended weight gain during pregnancy

Weight gain is an important and normal part of pregnancy, for both mum and bubs development and health. However, it is important not to gain too much weight, as excess weight gain can increase your risk of several pregnancy health related issues, like gestational diabetes. Please note that pregnancy is not the time to start dieting or trying to lose weight - any weight gain within the ranges listed below is considered normal, and is important to support the health, growth and development of your baby. To help maintain a consistent weight gain during your pregnancy: eat to satisfy your appetite (by making healthy food choices), limit discretionary food & drinks, and keep active.

Nutrient Requirements per Trimester

Listed below are key nutrients required during the three trimesters of pregnancy, to ensure specific nutritional and lifestyle support is provided for both mother and baby. Many of your nutritional requirements will come form foods rich in these vitamins and minerals, however, nutrient needs increase throughout pregnancy, so you may need additional support through supplementation. *If in doubt speak to a trusted health professional for further advice.

Food Guidelines for Optimal Health

Making sure you select a wide variety of healthy foods during pregnancy is a great way to make sure you and your baby’s nutritional needs will be met. Good nutrition is key as it will support your baby’s overall health, growth, and development. Whilst pregnant, you may find that you will need additional quantities of particular foods, to ensure key nutrients are attained.

To ensure you eat a well-balanced diet look to include:

• try to eat fresh, organic, wholefoods whenever possible

• enjoying a variety of fruits and vegetables of different types and colours

• increasing your intake of high fibre foods which can support gut bacteria

• choosing good quality protein sources that are high in iron

• including high quality essential fatty acids

• making sure you diet is high in calcium

• drinking plenty of water

• limiting processed foods and drinks that are high in saturated fat, sugar and salt

* Alcohol and pregnancy. There is no known safe level of alcohol consumption for women when pregnant. Advice is against consuming alcohol during pregnancy, as it may increase your risk for health issues such as miscarriage, low birth weight, stillbirth, and a range of lifelong physical, behavioural, and intellectual disabilities for your baby.

Safe Food Choices During Pregnancy

Making safe food choices during pregnancy is incredibly important for women, due to their immune systems being suppressed, which make them (and baby) more susceptible to infections.

1. Listeria infection and pregnancy

Listeria infection is caused by eating food contaminated with bacteria known as Listeria monocytogenes. Pregnant women are routinely warned of the dangers associated with listeria infections, with the greatest risk that it will be transmitted to the fetus, which can increase the likelihood of miscarriage, stillbirth or premature labour. While a listeria infection is easily treated with antibiotics, prevention is best option, or ensuring that foods are properly cooked, as the listeria infection is destroyed by heat.

Foods to avoid for listeria contamination while pregnant include:

• soft cheeses - brie, camembert and ricotta (can be safe if served cooked and hot)

• raw seafood, - sushi/sashimi, oysters and smoked seafood

• precooked or pre-prepared cold foods – pre-prepared salads, pâté, quiches, ham and salami

• under-cooked meat, chilled pre-cooked meats

• unpasteurised foods

• pre-prepared or pre-packaged cut fruit and vegetables

• soft-serve ice cream

 2. Salmonella and pregnancy

Salmonella is a cause of food poisoning that can in some cases trigger miscarriage. Luckily, the risk of getting salmonella is largely avoidable - to limit your exposure to salmonella, avoid foods like raw eggs, under-cooked meat and poultry and any leftovers that are over 24hrs old.

3. Mercury in fish

It is recommended that pregnant women consume two to three serves of fish every week (e.g. salmon, mackerel) during pregnancy. However, you need to be careful about which fish you select as some types contain high levels of mercury, which can be harmful to the developing fetus (limit swordfish, marlin, shark).

Hygiene tips to reduces the risk of infection

Practicing good food hygiene is the safest way to reduce the risk of contracting salmonella or listeria infections.

Our top hygiene tips to keep you safe include:

• washing hands before and after preparing food

• keeping kitchen surfaces clean

• keep uncooked and cooked food separated

• thoroughly wash fruit, vegetables and salad before eating

• ensure food is cooked thoroughly before eating

• store food at correct temperatures