food and lifestyle in pregnancy

Question 1

carbohydrates

Answer 1

primary source of energy
pregnant women should consume 2000 calories a day
however will increase by 200kcal in third trimester as pregnant women is carrying more weight, therefore burning more energy
recommended to choose wholemeal alternatives to increase fibre in the diet
carbs create feeling of fullness which prevent snacking often on foods high in fat or sugar
preventing unwanted weight gain

Sources
bread rice potatoes and pasta

Question 2

Protein

Answer 2

required for growth and repair of mothers expanding body, required for production of breast milk
important for growth and development of baby’s blood, muscle and tissue
sources
eggs, chicken, milk, cheese
vegan sources
soya products
nuts, beans and pulses

Question 3

fat

Answer 3

source of energy
provides body with 9kcal of energy per gram
high fat foods can lead to weight gain.
weight gained can be hard to lose postpartum
provides soluble fat to utilize vitamins A,D,E and K and protect vital organs
important to choose healthy fats like unsaturated and polyunsaturated fat.
recommended to limit fat in diet
diet high in fat leads to weight gain and heart disease in later life
fried foods lead to indigestion
omega 3 oils aid brain development, eyes and nervous system
female must restrict amount of oily fish in 2 portions of week due to mercury and dioxin content
Sources
oils
nuts milk cheese
oily fish

Question 4

Dietary fibre

Answer 4

recommended 30g of fibre a day
prevent constipation by keeping waste soft in the body therefore easier to remove for body
constipation is common during pregnancy
females should chose wholegrain varieties like fruit and veg aim for 5 portions a day
create feeling of fullness and prevent snacking on high fatty foods , prevents unwanted weight gain

Sources
wholemeal bread
brown rice
wholegrain cereals
potato skins

Question 5

folic acid

Answer 5

recommended to take a folic acid supplement prior to conception continuing to 12th week of pregnancy
daily supplement of 400 micrograms of folic acid to help prevent neural tube defects
may not realise they are pregnant, however baby’s spine has already began to form by this stage
if inadequate intake of folic acid the neural tubes will not fuse together properly

Sources
spinach
brown bread breakfast cereals added by law

Question 6

Iron

Answer 6

needed for development of the foetus
iron is needed for production of the placenta, development of babies blood and to account for iron lost in labour.
prevent iron deficiency anaemia
she may need to take an iron supplement but this can lead to constipation
menstruation will stop and help females to prevent iron loss and build a 6 month store in baby

Sources
red meat
egg yolks
green leafy vegetables
wholemeal bread

Question 7

calcium

Answer 7

2 portions of dairy food should be eaten per day
vital for development of baby’s skeleton and and teeth
maintains strength of females bones and teeth, prevents calcium deficiency
if not consuming enough calcium baby will leech calcium from mothers bones and teeth to meet needs
increase risk of osteoporosis in later life

Sources
milk
cheese broccoli
yogurt
green leafy vegetables

Question 7

Vitamin C

Answer 7

Vitamin C helps absorptions of iron during pregnancy
to maximise absorption its best to consume a food rich in vitamin C alongside a source of iron
helps heal wounds, acts as an antioxidant which protects cells, and formation of connective tissue.
Sources
citrus fruits
orange
lemons and limes
tomatoes peppers
strawberries

Question 8

vitamin D

Answer 8

recommended 10mg of vitamin d daily
a supplement may be needed to achieve this
females with dark skin or who cover their skin are at a high risk of deficiency therefore recommended to take a supplement all year round
required for bone health as it can aid the absorption of calcium
prevents rickets in young children
needs to limit oily fish intake to 2 portions a weeks due to mercury content

Sources
egg yolks
oily fish
sunlight
cereals and margarine which are added by law

Question 9

Iodine

Answer 9

increases to micrograms in pregnancy
iodine is important for development of the hormone thyroid which is vital for foetal eye and brain development
a deficiency causes problems with speech, hearing and growth
Sources
milk yogurt
white fish, haddock, cod