Something to Remember 10 Greenslopes Maternity Your Journey Fish Fish is a good source of omega 3 fatty acids, which your baby needs for brain and nervous system development. Eating fish is encouraged during pregnancy; however, some types should be restricted as they may contain higher levels of mercury. You may choose to eat: • one to three serves per week of any fish, tuna and seafood not listed below (an average serve is 150 grams) or • one serve per fortnight of shark (flake), broadbill, swordfish or marlin and no other fish eaten that fortnight or • one serve per week of orange roughy (sea perch) or catfish and no other fish eaten that week. Folate-rich foods Folate (or folic acid) is a vitamin found in a variety of foods. It is recommended that you take a folate supplement for one month before you get pregnant, and continue for the first three months of pregnancy to reduce the risk of your baby having neural tube defects such as spina bifida (a type of birth defect). As well as eating foods rich in folate, a daily supplement containing 500 micrograms of folic acid is recommended. Good sources of folate include green leafy vegetables, oranges and nuts. It is added to some breakfast cereals, juices and bread. Food safety and hygiene There are two infections that can be caused from contaminated food. Although these infections are extremely rare, they can harm your developing baby. Toxoplasmosis is caused by a parasite found in raw meat and in cat faeces. To reduce the risk of toxoplasmosis: • wash your hands well after handling pets or gardening • wash salad vegetables thoroughly • cook meat thoroughly • avoid contact with cat faeces and wear gloves to dispose of cat litter. Listeria is a bacterium that can contaminate food and cause infection. Although listeria infection is uncommon, it is very dangerous for pregnant women and their unborn babies. To prevent listeria infection: • thoroughly wash your hands, cooking utensils and chopping boards • thoroughly wash raw vegetables and fruit • avoid high risk foods (soft cheeses, feta cheese, cold cooked chicken, cold sliced meats, pâté, uncooked or smoked seafood, pre-prepared salads and soft-serve ice-cream). Refrigerate leftover food as soon as it has stopped producing steam. When you reheat food make sure it is piping hot, as heat kills listeria. Iodine Iodine is needed for normal mental development of your baby. The amount of iodine needed increases during pregnancy, but only small amounts are found in most foods. To increase your iodine, either eat fish one to three times per week (limit the types of fish with high mercury), buy iodised salt or take a multivitamin that includes iodine. Iron More iron is needed during pregnancy to make red blood cells in both you and your baby. A lack of iron can often leave you anaemic and tired. If you have had any unexpected blood loss during the birth, a lack of iron can slow your recovery. Some women can’t get enough iron from food, so you may require an iron supplement. Your doctor can recommend what you will need. Iron is found in red meat, chicken and fish with smaller amounts in beans, pulses, nuts, seeds, green leafy vegetables, wholemeal breads and cereals. • Eat a range of foods: fruit, vegetables, grains and pulses. • Quality not quantity. • Make sure your hands, food and utensils are well washed to avoid contamination. • Talk to your doctor about supplements. • Fish is good but some fish should be limited. More iron is needed during pregnancy to make red blood cells in both you and your baby.
GPH Materntiy Your Journey Book PI499 0216
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