Pregnancy Nutrition and Exercise

Pregnancy is a time of great promise: new life, new beginnings, a focus on health unmatched with the rest of your life.

Optimising your nutrition and continuing a balanced exercise program is essential to the health of your growing baby. There are some simple guidelines to follow.

Exercise During Pregnancy

After discussing your current level of fitness, and any specific issues during your current pregnancy, with you doctor or midwife, most women are recommended to continue regular exercise during pregnancy. A good guide is to aim for 30 minutes of exercise per day, at a level that allows you to continue to hold a conversation.

Better Health Channel provides comprehensive guidelines for more detailed advice.

Nutrition During Pregnancy

Pregnancy means your body and your growing baby have an increased requirement for a range of nutrients. In particular, increased folate is important before pregnancy and during the first trimester. Vitamin D, B12 and Iron are commonly encountered deficiencies and should be discussed with your doctor if you are heavily sun avoidant, have darker skin or a vegetarian diet.

Alcohol avoidance is important in pregnancy due to the effects on your baby.

The types of food you eat are also important. You should be prioritising a wide variety of foods from the 5 food groups (grains, dairy, meat/meat alternatives, fruit, vegetables) as these are full of all the nutrients you and your baby need, while limiting confectionary food consumption.

As you enter the 2nd and 3rd trimester of your pregnancy, your daily energy requirements will increase by about 200-300 calories per day. This means you should be adding an extra snack into your day, such as a muesli bar, a sandwich, or a cup of hot chocolate with full cream milk.

Regarding fluid intake, it is recommended to be cautious of excessive caffeine consumption, and avoid alcohol completely due to potential effects on your baby. 

Last but not least, food safety is paramount as your immune system can often be compromised when pregnant. Food contaminants mean that some types of food are best to be either limited or avoided.

Some quick tips to assist with this are provided below:

• Buy dairy products from supermarket (not delicatessen) to avoid non-pasteurised food items
• Always choose freshly cooked and freshly prepared food
• Cook all meat, chicken, fish, eggs fully
• Eat leftovers within 24 hours or freeze
• Always wash fruits and vegetables thoroughly
• Reheat food to steaming hot for >2 minutes before eating
• Wash your hands well prior to cooking and eating
  

Avoiding Food Contaminants

Food contaminants mean that some types of food are best limited or avoided. Good general advice for food hygiene is:

• Wash your hands well prior to cooking and eating
• Wash your food well prior to cooking
• Cook your food well (avoid undercooking)
• Avoid left-overs and cabinet-style takeaway
  
• Avoid top-of-the-food-chain fish
  

Gestational Diabetes

An increasing number of women in our society are developing Gestational Diabetes . This is a condition similar to Type II Diabetes that occurs during pregnancy, resulting in high blood sugar levels. The can cause a number of effects on your baby both during the pregnancy and after birth.

All women are recommended for screening for raised sugar levels at the commencement of pregnancy, as well as testing for gestational diabetes at the end of the second trimester.

Good nutrition and adequate exercise before and during pregnancy may help prevent gestational diabetes, or reduce the impact upon your baby. Careful treatment though a combination of lifestyle measures and medication can mitigate the effects of gestational diabetes.

If you are planning a pregnancy, the best time to adopt a healthy lifestyle is now. Maintaining a healthy weight, eating well and exercising regularly can both help you get pregnant, and stay healthy throughout.

Our team of GPs, midwives, dietitians and more can help you make the most of this precious time. Start the conversation by booking with one of our GPs today .