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Top 10 Pregnancy Nutrition Tips

Top 10 Pregnancy Nutrition Tips


When pregnant, most women don’t need to be on a special diet but it is important that you eat a variety of different foods everyday to get the right balance of nutrients that you and your baby require. In addition to getting the right amount of vitamins and minerals from your food, you may also benefit from some supplements and pre-natal vitamins to ensure that you are getting everything that you and your baby need. You can discuss this with your midwife or GP. If you would like to learn more about nutrition for you and your baby, we recommend that you check out this website.

Taking good care of yourself is particularly important during pregnancy. Here at Ballsbridge Physiotherapy Clinic, we recommend that you try and follow these simple steps in order to keep yourself in top condition:

  1. It is important to pay attention to the recommended daily servings from each food group. Most foods come with a nutrition label attached and this nutrition label will help you to know what amount constitutes one serving.
  2. Eating 75 – 100 grams of protein per day is vital as protein in your food positively affects the growth of the fetal tissue, including the brain. It also helps your breast and uterine tissue to grow during pregnancy, and it plays a helping part in increasing blood supply.
  3. Getting enough iron is essential during pregnancy. Iron helps to increase your blood volume and prevents anemia. A daily intake of 27 milligrams of iron is recommended during pregnancy. Folic Acid also plays a vital role in reducing the risk of neural tube defects, including spina bifida. 600 to 800 micrograms is recommended per day.
  4. If you are having a smooth pregnancy with no medical concerns, make sure to partake in some form of exercise. Exercise is important as it can reduce stress and improve your overall health. Take a pregnancy exercise class such as pregnancy Pilates or walk for at least twenty minutes every day at a moderate pace.
  5. Getting enough calcium is also vital. During pregnancy, the daily requirement of calcium is around 1000 milligrams. Calcium helps your body to regulate fluids and it helps build your baby’s bones and tooth buds.
  6. Getting enough Vitamin C when pregnant is also vital. Vitamin C will help with wound healing, tooth and bone development, and promoting metabolic processes. The recommended amount each day is 85 milligrams.
  7. Drink plenty of fluids – at least eight to 10 of water glasses per day.
  8. Be sure to get adequate sleep. The recommended amount of sleep is 8 hours each night. If you are suffering from sleep disturbances you should try to take naps during the day.
  9. Don’t take over-the-counter medications or herbal remedies without consulting your doctor first.
  10. Avoid certain types of food. Some foods can cause harm to a developing baby such as uncooked seafood and undercooked beef because of the risk of contamination with coliform bacteria, toxoplasmosis, and salmonella. Deli meats should also be avoided, as they are known to be contaminated with Listeria, which can cause miscarriage.

Fish that contain high levels of mercury should also be avoided. Samples of these type of fish include; shark, swordfish, king mackerel and tilefish. Certain types of fish used in sushi should also be avoided due to high levels of mercury. Avoiding caffeine and alcohol is also important throughout pregnancy. Caffeine is a diuretic and this means that it helps to eliminate fluid from the body. This can result in water and calcium loss. Some research has shown that large amounts of caffeine are associated with miscarriage, premature birth, low birth weight, and withdrawal symptoms in infants.

If you wish to avail of more information about nutrition during pregnancy, feel free to contact us at Ballsbridge Physiotherapy Clinic.



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