Develop a set of guidelines for four pregnant women. Present your guidelines as you would a leaflet or brochure for these women, to assist them in making healthy food choices, and to understand what nutrients are especially important for them.
• one who is in her first trimester
A pregnant woman during her first trimester should be aware of some important things like:
Vitamin and Mineral Supplementation – It is really important taking a Pregnancy Supplement (recommended by a Doctor or a Midwife) providing by a pill a bunch of vitamins and minerals essential for the mum and the baby.
Tips to combat Morning Sickness (it is not a cure but can help)
- Ensure your stomach is never empty
- Try to avoid get up in the morning in a empty stomach. Have a wholegrain toast right before getting up
- Ginger, peppermint or even lemon are foods that can help (cold infusions, dressing a salad)
- Avoid oily foods, strong aromas and flavours and too sugary deserts
- Keep yourself really well hydrated
It is a crucial moment for a re-education in terms of food intake - By being followed by a Nutritionist or a really good GP early pregnancy, even with Morning Sickness, make the difference for all pregnancy time, labour and pos-partum recover. (I am a good example of that)
• one who is a vegan
A vegan woman must be more aware of her diet during all pregnancy and breastfeeding time compared with an ordinary diet. Because her food intake can be deficient in terms of some essential nutrients, not just for her, but also for the baby growing inside.
There are a few key nutrients to bear in mind in this case and here I suggest some vegan alternatives to get these vital nutrients:
Protein (essential in the building of new cells)
- Soya products; lentils; quinoa; avocado; broccoli; sunflower seeds; flax seeds; beans; dried apricots
Calcium (important in mums muscle contraction and for a healthy skeletal development)
- Green leafy vegetables; soya products; nuts; seeds; quinoa
Iron (essential for the extra oxygen requirements of the placenta and growing fetus)
- Iron-fortified cereals and bread; ground ginger; curry powder; green leafy vegetables
Folate (really important in spine and brain development)
- Fortified grain products; strawberries; blueberries; oranges, lentils, nuts, green leafy vegetables; marmite; corn; tomato, mushrooms
Zinc (important during the process of cell division and in the early stage of a pregnancy)
- pumpkin seeds; soya beans; peanuts; almond; fortified cereals
• one who is obese
A Pregnancy is a challenge in a woman’s life and for those who start one already overweight the challenge is even bigger. However, there are some guidelines that, if followed, the challenge can be overtaken:
It is a crucial moment for a re-education in terms of food intake - By being followed by a Nutritionist or a really good GP during all pregnancy and pos-partum, which would provide a good food plan in order to provide all the macro and micro-nutrients essential during pregnancy (iron and vitamin C; calcium and vitamin D; Folate; Zinc; omega 3;6 and 9, complex carbohydrates)
The Goal of 7 Kg – It is recommended to be weight every single week, bearing in mind the 7 Kg goal (according with several studies it is perfectly rescannable amount of kilos to put on.
Liquid Intake – Really important the amount and quality of drinks. Water and herbal infusions (no caffeine) are good choices. At least 1,5l a day and 2L if the weather is hot. In direct correlation, cut is sodium (salt) avoiding liquid retention (so common during the pregnancy) and even less mobility and fatigue.
• one who is at the start of her third trimester
During the last stage of pregnancy there are some pertinent things that all pregnant should be aware:
Calcium and Vitamin D – Calcium becomes more important as the baby soft bones begin to mineralise and it’s muscles begin to contract as it moves about in the uterus.
-dairy products, dark green leafy vegetables, tofu, flaxseeds, quinoa and seeds MORE Vitamin D (sun baths – with care)
Iron and Vitamin C – important to reduce pregnant risk of pos-partum haemorrhage and to combat the heavy blood loss in the weeks after labour
- Meat, iron-fortified cereals and bread; ground ginger; curry powder; green leafy vegetables
Combining this with products rich in Vitamin C like: Citrus fruits, Kiwis, pineapple, peppers, papaya, tomatoes, broccoli, spinach