Nicole Bando | Dietitian & Lactation Consultant
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Nutrition and Breastfeeding Articles
‘It is hard to know what to believe with so much conflicting nutrition
information. I provide you with the latest evidence-based facts.’
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Congratulations, you’re pregnant! Here is some food advice to get you started. Caffeine crosses the placenta during pregnancy. Is it safe? Too much can increase the risk of miscarriage or a low birth weight baby. It is safe to drink coffee, it’s all about the quantity:
– Limit to <200mg/day = 1-2 small cups of coffee per day (espresso, percolated) and a cup of tea (green or weak strength), or 3-4 instant coffees per day
Other sources of caffeine include: tea, cola, energy drinks, chocolate, guarana and caffeine supplements.
Mercury:
Found in fish and seafood. Excessive amounts associated with brain injury and toxicity. Deep sea fish contain the highest levels. Fish is a really important source of omega-3 fats, which assist baby’s brain development, so include it in the below quantities:
Current recommendations (FSANZ):
– Limit fish such as swordfish and flake to once per fortnight and avoid other fish for the fortnight.
– Limit fish such as orange roughy, catfish to (150g) per week.
– Limit all other fish (such as salmon, tuna, whiting) to 2-3 serves per week.
There are many dietary consideration during pregnancy. If you’d like individualised advice, come along for an antenatal nutrition consult at NEST Family Clinic.
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