Pregnancy is an exciting time, but it can also be a time of uncertainty for women who are unsure about what they should be doing to maintain a healthy pregnancy. The Australian Dietary Guidelines (ADG) recommends four key components of a healthy lifestyle during and post-pregnancy: appropriate weight gain, a balanced diet, avoiding foods high in saturated fats, salt, added sugar, and alcohol, and breastfeeding baby if possible.
Appropriate weight gain is one of the most important components of a healthy pregnancy. The amount of weight a woman should gain during pregnancy varies depending on her pre-pregnancy body mass index (BMI). Women with a BMI of less than 18.5 should gain between 12.7 and 18.1 kilograms, while women with a BMI of 18.5 to 24.9 should gain between 11.3 and 15.9 kilograms. Women with a BMI of 25 to 29.9 should gain between 6.8 and 11.3 kilograms, while women with a BMI of 30 or higher should gain between 5 and 9.1 kilograms. Gaining too much or too little weight can increase the risk of complications, such as preterm birth, caesarean delivery, and low birth weight.
Fluid intake is also an important part of pregnancy nutrition. Pregnant women should drink several glasses of water each day, in addition to the fluids in juices and soups. Caffeine and artificial sweeteners should be restricted, and all forms of alcohol should be avoided. Certain foods are beneficial to both the health of the mother and the development of the foetus. Vegetables like carrots, sweet potatoes, and spinach are rich in vitamin A and potassium. Fruits like cantaloupe, honeydew, and mangoes are also high in potassium. Dairy products like fat-free or low-fat yogurt and skim or 1% milk are rich in calcium, potassium, and vitamins A and D. Grains like ready-to-eat cereals and cooked cereals are high in iron and folic acid. Proteins like beans and peas, nuts and seeds, and lean beef, lamb, and pork are also important for a healthy pregnancy.
There are also foods that should be avoided during pregnancy. Pregnant women should avoid unpasteurised milk and foods made with unpasteurised milk, as well as hot dogs and luncheon meats (unless they are heated until steaming hot before serving). Raw and undercooked seafood, eggs, and meat should also be avoided, as well as refrigerated pâté and meat spreads and refrigerated smoked seafood.
It's also important to follow safe food handling guidelines when cooking and preparing food. Raw produce should be rinsed thoroughly under running tap water before eating, cutting, or cooking. Hands, knives, countertops, and cutting boards should be washed after handling and preparing uncooked foods. Beef, pork, or poultry should be cooked to a safe internal temperature verified by a food thermometer, and all perishable food should be promptly refrigerated.
Most healthcare providers or midwives will prescribe a prenatal supplement before conception or shortly afterwards to ensure that all nutritional needs are met. However, a prenatal supplement does not replace a healthy diet. Folic acid is a particularly important nutrient for pregnant women, as it can help reduce the risk of
neural tube defects. Queensland Health recommends that all women of childbearing age consume 400 micrograms (0.4 mg) of folic acid each day. Folic acid can be found in green leafy vegetables, berries, nuts, beans, citrus fruits, fortified breakfast cereals, and some vitamin supplements.
Regular exercise is another key component of a healthy pregnancy. Moderate exercise can help pregnant women maintain a healthy weight, reduce the risk of gestational diabetes, and improve mood and sleep. It is important to consult with a healthcare provider before starting or continuing an exercise routine during pregnancy, as certain activities may be unsafe.
In conclusion, following the recommendations of the Academy of Nutrition and Dietetics can help pregnant women maintain a healthy pregnancy and a healthy baby. Appropriate weight gain, a balanced diet, regular exercise, appropriate and timely vitamin and mineral supplementation, and fluid intake are all essential components of a healthy lifestyle during pregnancy. By adopting these healthy habits, pregnant women can reduce the risk of complications and promote the health and well-being of themselves and their babies. It is important to consult with a healthcare provider before making any significant changes to your diet or exercise routine during pregnancy. A healthy lifestyle during pregnancy not only benefits the baby but also the mother, as it can help reduce the risk of complications such as gestational diabetes, high blood pressure, and preterm labour.