Carbohydrates provide the body with energy. 10% of daily intake should be from sugary carbohydrates, and non milk extrinsic sugars should be reduced to 60g daily to protect teeth from dental carries and lower chances of obesity. 39% of daily food energy intake should be from starchy carbohydrates. Good sources include potatoes, rice, bread and pasta.
18 grams of NSP should be consumed daily to prevent constipation, piles and other bowel problems which are common in pregnant women. Drinking water can also prevent this risk further. Good sources include fruit and vegetables, wholemeal bread, cereals, rice and pasta.
Iron requirements do not change during pregnancy and remain at 14.8g daily as menstrual losses of iron cease. Iron is needed for the formation of haemoglobin and also to build up the babies iron stores for the first six months after birth. If the mother does not get enough iron she may become anaemic which increases the chances of the baby having a low birth weight. Good sources include red meat, green leafy vegetables, egg and fortified cereals.
Calcium is needed to strengthen teeth and bones to prevent rickets in the baby and osteoporosis in the mother. It is also needed for muscle contraction and blood clotting. The mother needs 700mg daily and if the foetus doesn’t have enough it will take it from the mother. Good sources include milk, yogurt and cheese. However, soft cheeses should be avoided to prevent the risk of listeria poisoning.
Folic acid is very important to prevent neutral tube defects such as spina bifida. It should be taken 6 weeks before and then after conception. The mother will need a 400 microgram supplement as it is difficult to obtain enough from the diet. However good sources in the diet include fortified breakfast cereals, spinach, brussel sprouts and beetroot.
Vitamin A has two forms. Beta carotene is needed for the cell growth of the baby: heart, circulation, nervous system and skin. It is also needed for night vision. 700 micro grams are required daily and higher requirements are needed during the third trimester which the foetus is rapidly growing. Good sources include red, yellow, orange and green fruit and vegetables. However, retinol should be avoided as high amounts can build up in the liver of the foetus and cause damage. Sources include eggs, butter, kidneys, liver.
Vitamin C is needed to aid the absorption of iron which I have discussed previously. It is also needed to produce new tissue in order to prevent scurvy. The daily intake should be increase to 50 mg. However, too much can cause diarrhoea. Good sources include citrus fruits, strawberries, blackcurrants, kiwi, broccoli, spinach and brussel sprouts.
Vitamin D is needed to aid the absorption of calcium, for the formation of bones and the development of teeth in the foetus. The daily recommendation is 10 mg. The best source is sun light but it can be obtained from food sources such as margarine, milk, egg yolk and oily fish.
Thiamin: vitamin B1 is needed to release energy from cells and also to prevent beri beri. 0.11 mg is needed per day. Good sources include pork, brown rice and green vegetables.
Riboflavin – vitamin B2 is also needed for the release energy from cells and also for growth and development of vision, bones, muscles and nerves. Good sources include dairy products, fortified breakfast cereals, beans and lentils. The mother needs 1.4 mg daily.
Cobalamin: B12 is needed for red blood cell production and gentic material. The requirement stays the same, 1.5 micrograms. If not enough B12 is consumed the mother can suffer from megaloblastic anaemia, good sources to prevent this include; meat, poultry, kidneys, fish and dairy products.
Zinc is needed to build up the immune system and the forming of organs, skeleton, nerves and circulatory system. 7 mg are needed daily. Good sources include red meat, sunflower seeds, tuna and dairy produce.
Therefore if the woman is meeting all of the recommendations per day while enjoying a healthy balanced diet she will be fit and healthy and once her baby is born she will realise just how worth while the diet control really was.
