Diet In Pregnancy Flashcards
What is a healthy diet
A diet which contains all nutrients needed to keep the body healthy and functioning
A healthy diet can be defined as :
A healthy diet is making sure you eat a balanced intake of foods enabling you to obtain the nutrients you need in the correct amount. It also means eating a diet low in fat, salt and sugar but high in fibre
Why is a healthy diet important during pregnancy
Pregnant women need to make sure their diet is providing enough energy and nutrients for the baby to grow and develop and for their own bodies to cope with the changes
- Nutrient needs for the woman increase in the last trimester because it is when final growth and development of the foetus takes place
What is the eatwell guide
• The eatwell guide shows roughly what you need to eat on a daily basis and how much
•It is divided into the main food groups and it should be followed to help eat a healthy balanced diet full of all the nutrients
How much of the diet should be made up of fruits and vegetables according to the eatwell guide
- One third of the diet should be made up of fruit and vegetables
- A pregnant woman should eat at least 5 portions of a variety of fruit and vegetables everyday- these can be fresh, frozen, canned, dried or juiced
What does the fruit and vegetables group provide ?
• Dietary fiber- helps digestion and prevents constipation, common in pregnancy
• Vitamin A - For growth and eye development of the baby
• Vitamin C - prevents infection
• Minerals - iron to build up babies store
• Water or fluid - to help prevent constipation
How much of the diet should consist of potatoes, bread, rice, pasta and other starchy food and why
• One third of the diet should be made up of these foods.
• A pregnant woman should choose wholegrain varieties as they are high in fibre
• Starchy foods help fill you up without containing too many calories
What does the starchy food group provide?
• Carbohydrates - provide energy needed for pregnant mother as she is carrying more weight than usual and needs extra energy
• Dietary fibre - fills us up and helps with constipation
• B vitamins - for energy release
• Minerals - e.g. iron and calcium for build up of baby’s bones
How much of the diet should contain dairy and alternatives according to the eatwell guide
A moderate amount of these are needed in the diet
What does the dairy and alternatives group provide?
• Protein - for the growth of baby and mother
• Calcium - skeleton development
• Vitamin A - growth and eye development of the baby
What are the best options for the dairy group
Semi- skimmed milk, low fat yoghurts, margarine not butter . Avoid unpasteurised cheeses like brie
What does the group containing beans, pulses, fish, eggs, meat and other proteins provide?
• Protein - for growth of the baby and repair of cells
• Vitamins A,B,D - needed to improve absorb calcium
• Minerals - iron needed to meet both mum and babies iron stores
Best options for the protein group are
• Lean meat - chicken, lean mince
• Remove skin from poultry
• Don’t add extra fat when cooking
• Make sure eggs, poultry, meat is cooked all the way through
• Try to eat 2 portions of fish a week at least one oily
What does the unsaturated oils and spreads contain
Vegetable oil
Margarine
What are ‘good fats’
• Good fats are ones that are best at lowering cholesterol.
• They also help to develop and sustain the health of the baby’s brain, immune system and heart.
What are Essential Fatty Acids
Essential fatty acids like omega 3 fatty acids are crucial for the baby’s healthy development and to build and develop cells
How often should foods high in fat, salt and sugar be eaten
Should be eaten less often and in small amounts
How can saturated fat affect the diet and pregnancy
- High levels of saturated fat can also lead to high blood pressure which is dangerous and can cause premature birth
What happens if too much weight is gained during pregnancy
During pregnancy weight gain of around 12kg is normal but more than this can lead to complications during birth such as pre-eclampsia and problems for the baby like neural tube defects
What does salt do in the diet for a pregnant woman ?
- Salt is essential in the diet to maintain fluid balance but having too much salt in the diet in pregnancy can lead to high blood pressure which can impact on the mothers health and cause pre-eclampsia and fluid retention
What does sugar do in the diet in pregnancy
• Sugar contains calories without providing any other nutrients the body needs which can contribute to excess weight gain in pregnancy
• Having sugary foods and drinks can also lead to tooth decay as the baby can use the mum’s calcium for its skeletal growth when dietary intake is not sufficient.
•Care needs to be taken to preserve teeth
What is the fluid intake recommendation and why is it important for a pregnant woman
• The recommended amount is 6-8 cups a day
• Drinking enough water prevents dehydration.
• Dehydration during pregnancy can lead to many complications such as headaches, nausea, cramps, oedema and dizziness.
• This is especially important in the 3rd trimester when dehydration can actually cause contractions that can trigger a premature birth
What is a nutrient and why are they important ?
- Nutrients are substances that are present in our food
- Nutrients have a very important function to do in the body.
- If we don’t get enough of a certain nutrient we may suffer from what is known as a deficiency disease
- it is therefore important we eat a healthy balanced diet to make sure we get all nutrients in the right amount
What are the key nutrients
- Vitamins A,B,D
- Protein
- Fat
- Fibre
- Carbohydrates
- Calcium
- iron
- Folate
What is the function/need for energy in pregnancy
- Energy (calories) is needed growth and development of the baby
- Some young mother need extra energy for their own growth
- Healthy mothers do no need any additional energy above their normal needs until the final stages of pregnancy (weeks 27-40)
- Energy is provided by the fats, carbs and protein we consume but the main source should be carbohydrates
What are good sources of energy
Potatoes, Whole meal pasta, brown rice, whole meal bread etc.
What is the function/need of carbohydrates
- Simple carbs = sugars (release energy quickly)
- Complex carbs = starches + fibre (release energy slowly)
- Main energy source for the body
What is the function of protein
- growth and repair of body cells
- energy
- High biological value (HBV) - this contains all the essential amino acids our bodies need
- Low biological value (LBV) - missing some of the essential amino acids
What are some sources of carbohydrates
- sugars - fruit, milk, vegetables, honeys
- starches + fibres - whole meal bread, cereals, potatoes
What is the function of Fat in the diet
- Saturated fats - more cholesterol which impacts on our heart health
- Unsaturated fats - less cholesterol
- Energy
-Protects vital organs
- Insulates the body
- Provides Vitamins A,D,E,K
Sources of fats
Saturated - meat, cheese, butter
Unsaturated - almond milk, cooking oil
What is the function of fibre (NSP)
Soluble - slows down digestion and helps control blood sugar levels
- Helps reduce blood cholesterol levels
- prevents coronary heart disease
Insoluble - absorbs water + adds bulk to faeces
- Helps keep digestive system in good order
- Prevents constipation
Sources of fibres
Soluble - peas, beans, fruit and veg
Insoluble - breakfast cereal, rice, pasta
What is the function of calcium
- Gives bones density making them strong
- Helps make teeth strong
- Helps blood clotting
- Pregnant mothers need to make sure they have enough calcium to meet their and babies needs
Sources of calcium
Dairy products, white flour and breaad, green leafy vegetables
What is the deficiency of Calcium
Osteoporosis - bones become very weak and easily break
What is the function of vitamin D
- Helps body absorb calcium
- works with calcium to make strong bones and teeth
- 10 milligrams of vitamin D each day throughout pregnancy and if you breastfeed
What are sources of Vitamin D
- Sunlight
- margarine
- Oily fish
What is the deficiency of Vitamin D
Rickets in children
Oesteomalacia/osteoporosis in adults
What is the function of Iron
- Haem iron - easily absorbed by the body
- Non-heam iron - more difficult to absorb in the body
- Forms hemoglobin
- Carries oxygen around the body
- Gives red blood cells their colour
Sources of Iron
*Haem iron - red meat, liver, kidney
* Non - Haem - green leafy vegetables
What is the deficiency of Iron
- Anemia
- low iron status in pregnancy is associated with low birth weight and premature birth
What are sources of vitamin C
- Citrus fruits, cabbage, brussels sprouts
What is the function of Vitamin C
- makes connective tissues in the body
- helps wounds to heal
- helps the body to absorb iron
What is the deficiency of vitamin C
- Scurvy - bleeding gums and wounds don’t heal
What is the function of Folic Acid
- Prevents neural tube defects
- 400 milligrams of folic acid each day - ideally you should take this from before pregnancy until you are 12 weeks
Sources of folic acid
- Fortified breakfast cereals, bread, nuts, pulses
What is the deficiency of folic acid
Deficiency = neural tube defects e.g. spina bifida
What is the function of vitamin A
- Vitamin A is needed for eye health, cell growth and to support the immune system
Sources of Vitamin A
Plant - Fruits, vegetables and fish
Animal/retinol - liver, liver pate or liver sausage
What is the excess of vitamin A
Extra vitamin A is needed during pregnancy but too much of the animal form (retinol) as it can be toxic
Tips for a healthy diet during pregnancy
- Base meals on carbohydrates like potatoes , brown rice etc. that will keep you full and prevents too much snacking but also help prevent constipation
- make sure to eat plenty of protein as its an excellent energy source but also provides growth and development of cells for both mother and baby
- make sure to drink plenty of water to prevent dehydration especially in the 3rd trimester when dehydration can cause contractions leading to premature birth
- pick options high in fibre to help with constipation which is common in pregnancy
- Fats needed for extra energy, need to eat less fat to ensure she doesn’t gain excess weight as it puts a strain on the heart
- Iron to prevent anemia and vitamin C to absorb iron
- Don’t have too much salts as it can lead to high blood pressure/hypertension which can lead to pre- eclampsia
Why should a pregnant woman avoid certain foods
- She should avoid certain foods or take care with them as they make her ill or harm the baby. Certain foods may also cause miscarriage, stillbirth, brain damage and damage to the developing foetus
What foods should a pregnant woman avoid
- soft and blue vein cheese
- Pate ( any including veg or liver)
- prepared salads (coleslaw, potato salad)
- ready meals or reheated food unless piping hot all way through
- undercooked meat
- nuts
-no more than 2 portions of oily fish a week - Shellfish
- Foods high in vitamin A (liver products)
- raw eggs or food made with eggs (e.g. mayonnaise)
Why should a pregnant woman avoid soft cheeses, pate and prepared salads like coleslaw
- They may contain listeria a bacteria that can cause listeriosis which can lead to still birth, miscarriage and other damage to the baby
Why should a pregnant woman avoid undercooked meat
- Can contain toxoplasmosis which can damage the baby or cause stillbirth or miscarriage
Why should a pregnant woman avoid oily fish more than twice a week
- Can contain pollutants so limit tuna/sharkfish intake to avoid excess mercury which can harm the baby’s nervous system
Why should a pregnant woman avoid nuts
- Can cause the baby to have an allergic reaction
Why should a pregnant woman avoid shellfish
- Can contain salmonella which can result in food poisoning which can lead to stillbirth and miscarriage
Why should a pregnant woman avoid raw eggs or egg products like mayonnaise
- Can contain salmonella which can cause food poisoning which can lead to still birth or miscarriage
Why should a pregnant woman avoid food high in vitamin A like liver products
- Can cause birth defects and be toxic to the baby
Why should a pregnant woman limit her intake of caffeine/ energy drinks/ coffee and tea
- She should limit caffeine intake as it can lead to low birth weight, ,miscarriage and restlessness
Why is it important to keep food safe to eat
- It’s important to prevent food poisoning.
- If food isn’t stored, prepared or cooked correctly food poisoning bacteria will grow and multiply.
- it’s important to store food according to instructions and prepare in a safe and hygienic way and cook to kill all bacteria
How to keep food safe
- Reheat food until piping hot
- Store food in the fridge at correct temperature (below 5 degrees c)
- check use by dates
- store according to instructions
- store food in correct position in the fridge
- avoid cross contamination
- cook meats until juices are clear
Why should you keep food cold and what temp should the fridge be
- Because low temperatures slow down the rate that bacteria grow and multiply
- The fridge should be between 1 - 5 degrees
Why should food be covered
- Food needs to be covered to protect it from dust, dirt and flies as they can carry bacteria and spread it into the food
When and why should hands be washed before preparing food
- They should be washed before preparing food and after using the toilet but also after handling food
Why should the kitchen be kept clean
Floors, sinks, work surfaces and utensils should be cleaned regularly to avoid the spread of bacteria
Why should you not sneeze or cough over food
- Food poisoning bacteria and other germs often live in the nose and throat
Why should any boils or septic cuts be covered
- Germs which cause this also cause food poisoning.
- Always cover them with blue waterproof dressing
Why should food be cooked thoroughly
- To kill all bacteria this is done by cooking the food till piping hot
Why should you check use by dates and storage instructions
- Foods after their use by dates should be thrown away and if foods are not stored properly they may not keep to their date
What is food poisoning
Food poisoning occurs when levels of bacteria in our food is dangerously high.
- This could be as a result of the age of the food, poor cooking / storing or handling of the food.
- Food poisoning can be very dangerous as it causes vomiting, diarrhea and dehydration
Why is food poisoning dangerous for a pregnant woman
- It can cause miscarriages, still birth or damage to the baby e.g. brain damage.
How to prevent food poisoning
Food and hygiene safety
- safe food storage
- safe food preparation
- cooking and reheating properly
How can you ensure safe food storage
- Store frozen food at the correct temp ( chilled under 5 and frozen under -18)
- Defrost frozen food thoroughly before cooking
- Check use by and best before dates
- check fridge temps at least 3 times daily
- cool or chill food so it’s out of the danger zone (5-63 degrees) where bacteria multiply
How to ensure safe food preparation
- prepare food as close to cooking or serving time as possible
- Take steps to avoid cross contamination like using color coded boards and knives
- Separate raw and cooked foods
- Wash fruit and vegetables
- Use pasteurized products, if appropriate
Why is it important to maintain good food hygiene during pregnancy
- Not doing this can cause food poisoning which is caused by a range of bacteria e.g. E.coli, Listeria, Salmonella, Campylobacter
What to do when it comes to cooking and reheating
- Cook foods at high enough temperatures for long enough time to kill bacteria ( at least a core temp of above 72 for 2 mins)
- Use temp probe to check temp of foods
- Pregnant omen should avoid reheating food or ready meals as they may still contain bacteria or spores
Tips for food hygiene
- Keep cold food cold in fridge (between 1-5)
- Keep food covered
- Wash hands
- Keep kitchen clean
- Cover any septic cuts
- Do not sneeze or cough on food
- Keep raw meat separate from other food
- Cook/reheat food thoroughly (above 72 for 2 mins) and avoid cook chill foods incase of listeria
- Keep animals away from food
- Check use by dates
