By You’ve probably heard it a dozen times by now: “You’re eating for two!” It usually comes from a well-meaning relative, a workmate or someone in the queue at the shops. But you don’t need to double your dinner, you just need a little more nutrition strategy. That’s where a women’s health Brisbane dietitian and clinical nutritionist can take the pressure off. A custom nutrition plan gives you straight answers on iron, blood sugar and recovery, so you can stop second-guessing every meal and enjoy your food again.
How much extra do you need?
Less than you’d think. The Australian Eat for Health guidelines suggest no extra energy in the first trimester. That rises to about 1,400 kilojoules a day in the second trimester and about 1,900 in the third. In real life, that’s a couple of decent snacks, like yoghurt with fruit and a handful of nuts.
Those numbers are a starting point. Your weight, activity level and health history all change them.
Two supplements are worth raising with your GP or registered dietitian. The National Health and Medical Research Council recommends folic acid before and in early pregnancy. It also recommends 150 micrograms of iodine a day during pregnancy and breastfeeding, because Australian soils and food supplies don’t always provide enough.
Getting your iron right
Your blood volume expands to support your baby and placenta, so your iron needs jump. The Australian recommended intake is 27 mg a day in pregnancy, compared with 18 mg for most other women aged 19 to 50. The World Health Organization estimates that around one in three pregnant women worldwide has anaemia, so you’re far from alone if you feel flat.
Tiredness has plenty of causes in pregnancy, so don’t guess. Ask your GP or clinical nutritionist for a blood test that includes ferritin, which shows your iron stores. Don’t start high-dose iron tablets on a hunch, either. Too much can cause side effects, and it won’t suit everyone.
Here’s how to boost iron through food:
- Red meat, such as lamb or beef, gives you iron your body absorbs easily.
- Lentils, chickpeas, tofu and spinach also help. Add vitamin C to improve absorption, like capsicum in a stir-fry or lemon over a dahl.
- Tea and coffee work against you. Have them an hour or so away from iron-rich meals.
- Avoid dairy combined with iron-rich foods. Iron and calcium compete in the body, making absorbing both more challenging. Rather wait an hour or two between these two, or switch to vegan options.
If you eat a vegetarian or vegan diet, this is a good time to get your plan checked. You can meet your needs, but it takes a bit of extra care. A Brisbane dietitian and clinical nutritionist can map out which foods, and which supplements if any, make sense for you.
Gestational diabetes, managed effectively
24 and 28 weeks with an oral glucose tolerance test. You drink a sweet liquid, then have blood taken. If you’re at higher risk, your doctor may test earlier. Gestational diabetes means your body can’t make enough insulin to keep up with pregnancy hormones. The Australian Institute of Health and Welfare reports it affects roughly one in six women who give birth here, so a diagnosis is common and manageable.
The biggest mistake is cutting carbs out completely. Your baby still needs them, and so do you. Instead, try this:
- Choose slow-release carbs like whole-grain bread, rolled oats, legumes and basmati rice.
- Spread your carbs across three meals and a few small snacks.
- Pair carbs with protein or healthy fats, like apple slices with peanut butter.
- Go for a 10 to 15-minute walk after meals. Studies show it helps blunt blood sugar spikes.
Most women find blood sugar returns to normal after birth. Gestational diabetes does raise your risk of type 2 diabetes later, so book the follow-up glucose test your doctor recommends, usually 6 to 12 weeks after delivery.
Eating well after your bub arrives
Recovery is where many new mums run out of steam! Breastfeeding needs roughly 2,000 extra kilojoules a day, and the Australian recommendation for fluids rises to about 3.1 litres a day from all drinks and food. Iodine needs stay high too, so keep taking your supplement while you feed.
You may have lost blood during the birth, so ask your GP to recheck your ferritin if you feel wrecked. Tiredness with a newborn is normal. Tiredness that doesn’t ease might be low iron.
At this point, you’ll mostly be eating with one hand. Stock up on foods that need no cooking: boiled eggs, hummus and veggie sticks, cheese and crackers, and bags of frozen meals from a weekend batch cook. Keep a water bottle wherever you feed. Limit caffeine to about 200 mg a day, which is roughly two cups of coffee, as small amounts pass into breast milk.
Build a custom nutrition plan that works for you
Every pregnancy looks different. Your culture, budget, health conditions, cravings and morning sickness all play a part, and a general guide can only go so far. A Brisbane dietitian and clinical nutritionist experienced in women’s health can look at your blood results, your routine and your food preferences, then build a custom nutrition plan that fits real life. Think of it as having someone in your corner who knows the research and won’t judge your 3PM (or AM!) toastie.