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TOP NUTRITION TIPS BEFORE & DURING PREGNANCY

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TOP NUTRITION TIPS

BEFORE & DURING

PREGNANCY

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40% of pregnancies are unplanned and many women don’t realize they’re pregnant for several days or weeks.

That’s why it’s important to think about changes to your diet, weight, exercise, and lifestyle before you even start trying for a baby.

Three months in advance of becoming pregnant is the recommended time to

change your habits.

Stop consuming too many or too few calories Stop drinking alcohol

Stop eating raw meat, raw fish and unpasteurized cheese

Stop smoking

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START OR STOP

Your habits lay the foundation for a healthy baby :

Stop consuming too many or too few calories Stop drinking alcohol

Stop eating raw meat, raw fish and unpasteurized cheese

Stop smoking

Start tracking your weight

Start understanding what’s on your plate Start taking a supplement

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The right nutrition before and during pregnancy can increase the likelihood of your baby achieving a normal weight at birth, and later in life.

Give your child a life-long health advantage by simply adjusting your lifestyle and diet:

• Eat a variety of foods and increase daily consumption of fresh fruits and vegetables • Eat less refined carbohydrates (sugar) and saturated fats (e.g. pizza or chips)

• Be more active – from regular daily walks to yoga or gymnastics

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Your baby’s taste preferences start before he is even born.

Flavour in your diet such as garlic, curry, anise, banana and vanilla reach your baby via the

amniotic fluid. These flavors can influence your baby’s future food preferences.

Give your child a life-long health advantage by simply eating a variety of foods during pregnancy.

A mum-to-be does not need to eat for two. Gaining the right amount of weight during pregnancy ensures your baby has a normal weight at birth and throughout childhood.

Typically, a woman beginning pregnancy at a healthy weight does not require extra calories during the first three months of pregnancy, but she will need 340-450 extra calories each day during the last 6 months of pregnancy for

healthy growth and development of the baby. The right nutrition before and during pregnancy

can increase the likelihood of your baby achieving a normal weight at birth, and later in life.

Give your child a life-long health advantage by simply adjusting your lifestyle and diet:

• Eat a variety of foods and increase daily consumption of fresh fruits and vegetables • Eat less refined carbohydrates (sugar) and saturated fats (e.g. pizza or chips)

• Be more active – from regular daily walks to yoga or gymnastics

DID YOU KNOW

DID YOU KNOW

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What you eat today can affect your baby‘s health tomorrow.

Leading scientists agree that nutrition during the first 1000 days of life – from conception to your

child’s second birthday – has an important impact on later health. Effectively we are programming our children’s future risk of chronic conditions, such as obesity, diabetes, and cardiovascular diseases.

Eating a well-balanced healthy diet will create a nourishing environment for your baby’s growth and development.

Always remember that your lifestyle, diet and body weight before and during pregnancy can reduce the risk of your child developing nutrition-related diseases as an adult!

Scientists call this Nutritional Programming. In simpler words, it is a unique opportunity to shape your baby’s future health!

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5 SIMPLE WAYS TO GIVE YOUR BABY A

HEAD - START TOWARDS A HEALTHIER LIFE

1. Get yourself healthy first - exercise, manage your

weight and eat a balanced diet before you conceive. 2. Take a supplement - containing folic acid while you’re trying to conceive and a prenatal

vitamin and mineral supplement throughout your pregnancy.

3. Don’t eat for two - if you are a healthy weight, to start with you won’t need extra calories during your first three months and should only require 300-450 extra calories per day during the last six months. 4. Cut out the bad stuff - stop drinking alcohol and high amounts of caffeine, as this can be bad for your baby a low birth weight being among the

linked conditions. So limit tea, coffee and energy drinks.

5. Eat a nutrient-rich diet - think red meat, green leafy veg and beans for an iron boost that will help your baby’s neural and red blood cell development; eggs, whole grains and fortified cereals for zinc to support your baby’s immune system; and milk and dairy product for bone- strengthening calcium.

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Learn more about the right nutrition

before and during your pregnancy with

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Lassi, ZS, Imam AM, Dean SV et al. Preconception care: caffeine, smoking, alcohol, drugs and other environmental chemical/radiation exposure. Re prod Health 2014; 11(Suppl3):S6. doi:10.1186/1742-4755-11-S3-S6.

Sharma R, Biedenharn K, Fedor J et al. Lifestyle factors and reproductive health: taking control of your fertility. Reprod Biol and Endocrinol 2013; doi: 10.1186/1477-7827-11-66 <http://dx.doi.org/10.1186%2F1477-7827-11-66>

World Health Organization. Daily iron and folic acid supplementation in pregnant women. 2012. Black RE, Victora CG, Walker SP, Bhutta ZA, Christian P, de Onis M, Ezzati M, Grantham-McGre-gor S, Katz J, Martorell R, et al.. Maternal and child un dernutrition and overweight in low-inco-me and middle-incolow-inco-me countries. Lancet 2013;382:427-51. doi: 10.1016/S0140-6736(13)60937-X Koletzko B, Brands B, Poston L, Godfrey K, Demmelmair H. Early nutrition programming of long-term health. Proc Nutr Soc 2012;71:371-8. doi:10.1017/S0029665112000596

Dodd JM. Dietary and lifestyle advice for pregnant women who are overweight or obese: the LIMIT randomized trial. Ann Nutr Metab 2014;64:197-202. doi:10.1159/000365018

Ventura AK, Worobey J. Early influences on the development of food preferences. Curr Biol 2013;23:R401-8. doi: 10.1016/j.cub.2013.02.037

Leathwood P, Maier A. Early influences on taste preferences. Nestle Nutr Workshop Ser Pediatr Program 2005;56:127-38; discussion 138-41.

Cooke L, Fildes A. The impact of flavour exposure in utero and during milk feeding on food ac-ceptance at weaning and beyond. Appetite 2011;57:808-11. doi: 10.1016/j.appet.2011.05.317

Luque V et al., (Abstract). The power of programming - International conference on develop-mental origins of adiposity and long-term health. Munich, March 13th-15th, 2014. (page 76) Lumey LH et al., (abstract). The power of programming - International conference on develop-mental origins of adiposity and long-term health. Munich, March 13th-15th, 2014. (page 33) Yoshida T et al., (abstract). The power of programming - International conference on develop-mental origins of adiposity and long-term health. Munich, March 13th-15th, 2014. (page 85). Siega-Riz AM, Viswanathan M, Moos MK, Dierlein A, Mumford S, Knaack J, Thieda P, Lux LJ, Lohr KN. A systematic review of outcomes of maternal weight gain according to the Institute of Medicine recommendations: bir thweight, fetal growth, and postpartum weight retention. Am J Obstet Gynecol 2009;201:339.e1-14. Doi: 10.1016/j.ajog.2009.07.002

IOM (Institute of Medicine). Dietary Reference Intakes for Energy, Carbohy drate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, D.C.: The National Academies Press, 2002.

IOM (Institute of Medicine) and NRC (National Research Council). Weight Gain During

References

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