Top 10 food blunders

Now that you’re pregnant, eating well is more important than ever. Avoid these diet disasters to give your baby the best start possible.

It may be tempting to trash your healthy eating habits during pregnancy. After all, you’re going to get big no matter what you eat, right? Not so fast. Experts say that making nutrition mistakes during pregnancy not only robs your baby of crucial nutrients, it also sabotages your own short- and long-term health.
“Make pregnancy an opportunity to improve your health,” says Amy Hendel, author of Fat Families, Thin Families. Start by avoiding these top 10 prenatal nutrition mistakes.

Not eating enough whole foods in their natural form
Hendel recommends eating fewer packaged, processed foods and more whole foods that are natural sources of essential nutrients, such as 100 per cent orange juice: it provides folate, vitamin C and potassium.

Skipping breakfast
“Bodily processes continue during sleep, so by the time you wake up, your nutrient stores are low and need to be replenished,” Hendel says. She recommends eating a breakfast containing lean protein, whole-grain carbohydrates, healthy fats, dairy and fruit. A good example: a wholegrain English muffin with two teaspoons of nut butter, a banana and a glass of fat-free milk.

Eating for two
During pregnancy, the need for some nutrients doubles, but kilojoule needs increase very little. “Actually eating for two means extra weight gain, which can lead to gestational diabetes, a large baby and a difficult delivery, not to mention having to get rid of all that extra weight,” says dietician Bridget Swinney, author of Eating Expectantly. “Most women need a maximum of only 1500 extra kilojoules a day during the second and third trimesters; some need less and very few need more,” she says. That translates to less food than you may think: a handful of almonds, a quarter of a cup of dried of apricots and a small piece of cheese.

Eating unsafe foods
Raw fish (that means sushi, too) is better left alone during pregnancy, as it may contain pathogens that could harm your growing baby. Also avoid mercury-laden swordfish, mackerel, tilefish and albacore tuna. It’s best, too, to say no to unpasteurised soft cheeses, as well as deli meats, unless you heat them until steaming before eating.

Overly restricting kilojoules
Dieting may deprive both you and your baby of important nutrients. If you gain a healthy 11 to 16 kilos during pregnancy, your body should naturally lose that weight after delivery. If you are under- or overweight at the start of pregnancy, you may need to gain more or less. Consult your doctor and read Weighty Matters for a guide.

Consuming too much caffeine
Caffeine can cross the placenta and is difficult for the foetus to metabolise, says dietician Melinda Johnson. At least one study has linked heavy caffeine consumption with miscarriage; however, another by the US-based National Institutes of Health found no association between intakes of up to 350mg a day and miscarriage. Moderate amounts of caffeine (about two small cups of coffee) shouldn’t be a problem. Caffeine also lurks in fizzy drinks, tea, green tea and hot chocolate. It’s even in Milo!

Eating only three meals a day
“Smart snacking can alleviate many pregnancy problems, such as nausea, heartburn and cravings,” says Swinney. Plus, eating healthy snacks between meals can make it easier to get the nutrient-dense foods you need. She recommends fruit, vegetables, yoghurt, wholegrain crackers, low-fat cheese, nuts and sunflower seeds. A more constant flow of kilojoules in proper portions also helps keep blood-sugar levels in check, which is particularly important for women with gestational diabetes.

Relying too much on prenatal vitamins and supplements
Even if you take your supplements religiously, you still need to eat correctly. “We can’t extract all the good things from fish or produce and put them into a pill,” says dietician Megan Tubman. A prenatal vitamin definitely helps, but many nutrients, especially phytochemicals (such as lycopene in tomatoes) are only found in food.

Satisfying cravings with the wrong foods
Instead of loading up on empty kilojoules (such as sugary drinks, processed snacks and sweets), choose the most nutrient-rich sources to satisfy your cravings, says Melinda Johnson. Hankering for ice-cream? Have a bowl of frozen yoghurt. Want a slice of greasy, cheesy pizza? Try a few wholegrain crackers with low-fat cheddar cheese. When only the real thing will do, indulge your cravings occasionally – with proper portion sizes.

Going into weight-gain denial
“Monitoring your weight will help you know if you’re eating the right amount,” Tubman says. “If you gain too much, you can modify your food intake or activity level to get back on track.”