Fabfol a guide for mums to be by Cayley Meyer

FREE Booklet • FREE Booklet • FREE Booklet • FREE Booklet

A GUIDE FOR MUMS-TO-BE

slugheader

Is pregnancy on your mind? Starting a Family Pregnancy Essential Nutrients Diet & Nutrition

PRECONCEPTION

CARP7019_FAFOL_guide_REVISED.indd 1

PREGNANCY

BREASTFEEDING

A GUIDE FOR MUMS-TO-BE

20/01/14 3:27 PM

Trying to make babies? Maybe Baby速 Easy Ovulation Tester

is an easy to use, reusable mini-microscope that helps you identify your most fertile days and the ideal time to conceive.

MaybeBaby Available from pharmacies. Easy Ovulation Tester www.maybebaby.com.au

Always read the label. Use only as directed. 速 Registered trademark of Care Pharmaceuticals Pty Ltd. ABN 30 009 200 604.

Always read the label. Use only as directed. 速Registered trademark of Care Pharmaceuticals Pty Ltd. ABN 30 009 200 604.

CARP7019_FAFOL_guide_REVISED.indd 2

20/01/14 3:27 PM

ou eive.

................................................................................................................ ................................................................................................................ ................................................................................................................ ................................................................................................................ ................................................................................................................ ................................................................................................................ ................................................................................................................ ................................................................................................................ welcome note ................................................................................................................ .................................. ............................................................................. ................................................................................................................ ................................................................................................................ ................................................................................................................ ................................................................................................................ ................................................................................................................ ................................................................................................................ ................................................................................................................ ................................................................................................................ ..................................................................... .......................................... ................................................................................................................ ................................................................................................................ ................................................................................................................ ................................................................................................................ ................................................................................................................ ................................................................................................................ ................................................................................................................ ................................................................................................................ ........................................................................................................ ....... ................................................................................................................ ................................................................................................................ ................................................................................................................ ................................................................................................................ ................................................................................................................ ................................................................................................................ ................................................................................................................ This booklet is a guide for mums-to-be on ................................................................................................................ ................................................................................................................ ........................... .................................................................................... looking after yourself and your baby during ................................................................................................................ ................................................................................................................ ................................................................................................................ preconception, pregnancy and breastfeeding. It ................................................................................................................ ................................................................................................................ ................................................................................................................ looks at the lifestyle factors that can help boost ................................................................................................................ ................................................................................................................ .............................................................. ................................................. your fertility and the nutrition required throughout ................................................................................................................ ................................................................................................................ preconception, pregnancy and breastfeeding. ................................................................................................................ ................................................................................................................ ................................................................................................................ ................................................................................................................ ................................................................................................................ ................................................................................................................ ................................................................................................. .............. Contents Inside ................................................................................................................ ................................................................................................................ ................................................................................................................ p4. Maybe we should start a family ................................................................................................................ ................................................................................................................ p6. Eat to conceive ................................................................................................................ ................................................................................................................ ................................................................................................................ p8. Staying healthy ................................................................................................................ .................... ........................................................................................... ................................................................................................................ p10. The essential nutrients ................................................................................................................ ................................................................................................................ p13. Eating for 2 â&#x20AC;&#x201C; meal plans ................................................................................................................ ................................................................................................................ ................................................................................................................ p19. Tips for a healthy pregnancy ................................................................................................................ ................................................................................................................ ....................................................... ........................................................ ................................................................................................................ ................................................................................................................ This booklet is proudly sponsored by ................................................................................................................ ................................................................................................................ ÂŽ ................................................................................................................ ................................................................................................................ ................................................................................................................ ................................................................................................................ FABFOL is a registered trademark of Care Pharmaceuticals Pty Ltd A GUIDE FOR MUMS-TO-BE 3 ................................................................................................................ ................................................................................................................ ................................................................................................................ ................................................................................................................ ................................................................................................................

CARP7019_FAFOL_guide_REVISED.indd 3

Welcome

20/01/14 3:27 PM

e b y a MWe Should

Start A Family Making the decision Whether you are just thinking about trying for a baby, or are actively trying, being healthy when you are attempting to conceive is vital for both you and your baby. Planning for pregnancy can be an exciting time. For some people however, there can be a delay between making the decision to have a baby and actually falling pregnant. Gaining a better understanding about your ovulation and preparing your body is a big help. This booklet will help you understand the ovulation process and offer ways to improve your fertility. 4

Understand your ovulation cycle Ovulation is your window of opportunity for conception. Itâ&#x20AC;&#x2122;s the once-monthly release of an egg from your ovary and the best time to try and make a baby. The tricky part is that the period of ovulation can vary from month to month. A woman typically ovulates 14 days before her period (based on a typical 28-day cycle). But every woman is unique and your cycle may vary in length and can be different from month to month. By tracking your cycle you can better understand when you will be in the ovulation period, and are more likely to conceive.

You can track your cycle by either keeping a menstrual calendar for a few months or use a saliva-based tester such as Maybe Baby Easy Ovulation Tester. This tester is a mini-microscope that shows the link between oestrogen levels in your saliva as ovulation nears. To find out more go to www.maybebaby. com.au.

Diet and exercise Women who are at a healthy weight often find it easier to conceive, and have fewer problems during pregnancy. Having a healthy diet can help improve fertility for men and women. A balanced diet includes foods rich

A GUIDE FOR MUMS-TO-BE

CARP7019_FAFOL_guide_REVISED.indd 4

20/01/14 3:27 PM

Starting a family

Women who are at a healthy weight often find it easier to conceive, and have fewer problems during pregnancy.

in calcium, iron and folate, such as dairybased foods, fruit and vegetables, wholegrain bread and cereals.

Vitamins and minerals It is recommended that women who are planning a child take a daily supplement containing folic acid, such as FABFOLÂŽ, at least one month before and during pregnancy to help reduce the risk of neural tube defects such as spina bifida.

CARP7019_FAFOL_guide_REVISED.indd 5

Manage stress

Reduce caffeine

Trying to conceive can in itself be a stressful time for couples. Cut out as much stress as possible from your daily life, making time to relax. Stress can also affect a coupleâ&#x20AC;&#x2122;s libido, reducing how often you have sex.

Both caffeine and alcohol can lower the chance of conception. It is recommended that you keep caffeine intake to under 200mg per day (about 2 cups of coffee per day).

Stop smoking

Alcohol can affect the health of the sperm, which can reduce the chance of conception. Alcohol should be avoided completely during pregnancy, particularly in the first 12 weeks.

Male and female smokers take longer to conceive. It is highly recommended that you quit smoking before trying to conceive.

Reduce alcohol

A GUIDE FOR MUMS-TO-BE

20/01/14 3:27 PM

Eat to conceive

With Fertility-Boosting Foods While eating a

healthy, balanced diet, drinking lots of water, exercising regularly and avoiding alcohol and cigarettes is the best way to get your body in shape for a baby, there are certain foods that are said to boost (or at least optimise) your fertility. By including the following foods in your own and your partnerâ&#x20AC;&#x2122;s diet you can help ensure that you are both getting all the important nutrients you need to make a baby.

Whole grains Whole grains such as oats, brown rice, whole wheat and quinoa are complex carbohydrates. They not only give you lots of energy for baby6

making by releasing sugar into your blood slowly and evenly, but they also contain an abundance of B and E vitamins that are essential for cellular reproduction and hormonal balance.

Oily fish Oily fish such as salmon and sardines are a good source of essential fatty acids, omega-3 and omega-6, which play an important role in regulating reproductive functioning, improving blood flow and enhancing sperm quality and mobility.

Full-fat dairy Research has found that women who eat at least one portion of full-fat dairy a day are

significantly less likely to suffer from fertility problems than those who consistently go for low-fat or nondairy options. Dairy products are also a great source of calcium, which is important in the development and maintenance of the nervous system, bones and blood.

Garlic Garlic contains an abundance of fertilityboosting nutrients and its taste can easily be neutralised with parsley. Garlic is a great source of the mineral selenium, which is thought to

A GUIDE FOR MUMS-TO-BE

CARP7019_FAFOL_guide_REVISED.indd 6

20/01/14 3:27 PM

Eat to conceive

enhance male fertility. Garlic also contains vitamin B6, which helps to regulate hormones and strengthen the immune system.

the minerals and amino acids that nourish the reproductive system and stimulate ovarian function. It’s considered by many to be a fertilityboosting super food.

Lean red meat Lean red meat is a great source of iron, which helps prevent anaemia, decreases the risk of ovulatory infertility and plays a role in the production and function of red blood cells. Red meat is also a good source of vitamin B12, which is essential in the maintenance and development of the nervous system.

Spinach Spinach and other leafy greens provide the body with an enormous amount of healthy vitamins and nutrients, which are important for fertility and pregnancy. Spinach is rich in folic acid, which is important for reproduction and to help prevent neural tube defects during early pregnancy. It is also a great source of iron and vitamin C.

Chillies Honey Honey has been used to enhance fertility throughout history as it is incredibly rich in

CARP7019_FAFOL_guide_REVISED.indd 7

also stimulate endorphin production, which means more fertilityboosting, stressreleasing, happy hormones circulate around your body. Chillies are also an excellent source of vitamin C, which helps with iron absorption.

Chillies “spice” things up by increasing the flow of blood around the body, ensuring that the reproductive system gets a healthy supply. Chillies

Avocado Avocado provides a rich source of vitamin E, which is a powerful antioxidant and an essential fertility nutrient for both men and women. It improves the viability of sperm and helps to regulate ovulation. Avocado is also an excellent source of unsaturated fats, which are essential for healthy hormone functioning. Olive oil is another good vegetable source. A GUIDE FOR MUMS-TO-BE

20/01/14 3:27 PM

y h t l a e h g n Staforyiyou and your baby Pregnancy is an exciting time for any parent-to-be.

You discover a baby is on the way and then before you know it, nine months have passed and youâ&#x20AC;&#x2122;re the proud parents of a newborn. In those nine months, nutrition is very important for every mother-to-be to ensure your baby has the best start in life and that you maintain energy and vitality.

A GUIDE FOR MUMS-TO-BE

CARP7019_FAFOL_guide_REVISED.indd 8

20/01/14 3:27 PM

Pregnancy

The most important thing you can do to help your baby’s development in this early stage is to take care of yourself. One of the best ways you can do this is to make sure you have a healthy, balanced diet. As your body changes to accommodate a developing baby, nutrition becomes very important. Your diet needs to have enough energy and nutrients for you both – something that can sometimes be difficult to achieve with your regular diet. Often our busy, modern lifestyles leave little time to prepare healthy meals. In order to help make sure you get the essential nutrients, you might like to consider taking extra vitamins and minerals to support your diet.

FABFOL® has been specially formulated with the essential nutrients of folic acid, iodine, iron and energy-boosting B group vitamins to help give your baby a good start in life and help you maintain energy and vitality needed to enjoy this exciting time.

FABFOL® is Kosher and Halal certified

CARP7019_FAFOL_guide_REVISED.indd 9

A GUIDE FOR MUMS-TO-BE

20/01/14 3:27 PM

The essential nutrients during pregnancy Eating a healthy,

varied diet will help you to get all the vitamins and minerals you need while you are pregnant. There are some vitamins and minerals that are especially important:

Folic acid Taking a supplement of 500mcg of folic acid for at least one month before conceiving and for the first three months of pregnancy significantly reduces the likelihood of neural tube defects such as spina bifida. Many mothers-to-be stop taking folic acid supplements after the first trimester unaware that important benefits can be gained for both themselves and their babies by continuing supplementation throughout their pregnancy and breastfeeding. 10

Iodine Iodine is an extremely important nutrient during pregnancy and early childhood. Iodine supports growth and ensures normal physical and mental development. In January 2010, the National Health and Medical Research Council (NHMRC) issued a public statement on iodine supplementation for pregnant and breastfeeding women, recommending that pregnancy supplements contain 150mcg of iodine.

Iron Iron is a vital mineral during pregnancy. A womanâ&#x20AC;&#x2122;s iron requirement increases during pregnancy. It is recommended that women consume 27mg a day during pregnancy, compared to 18mg a day for non-pregnant women. Ensuring adequate iron availability is

particularly important in the third trimester of pregnancy, as this is the stage in which iron deposition in the foetus occurs most rapidly.

Vitamin C Vitamin C assists with the absorption of iron. Vitamin C is also involved in the making of new connective tissues, aids metabolism and is a powerful antioxidant.

B group vitamins Energy-boosting B group vitamins help to support increased requirements and help maintain general wellbeing.

Zinc Zinc helps support and strengthen the immune system, which is important during pregnancy for hormone balance and building healthy tissue and cells.

A GUIDE FOR MUMS-TO-BE

CARP7019_FAFOL_guide_REVISED.indd 10

20/01/14 3:27 PM

Pregnancy

What should you eat during pregnancy? A

healthy diet and lifestyle can help you keep well during pregnancy and give your baby the best possible start in life.

What should you eat? Eating healthily during pregnancy will help your baby to develop and grow and will help keep you fit and well. You don’t need to go on a special diet, but make sure that you eat a variety of foods every day in order to get the right balance of nutrients that you and your baby need. You will probably find that you are more hungry than normal, but you don’t need to “eat for two”. A healthy, balanced diet includes a wide range of foods: Fruit and vegetables As well as vitamins and minerals, fruit and

CARP7019_FAFOL_guide_REVISED.indd 11

vegetables provide fibre, which helps digestion and prevents constipation. Eat at least 5 portions of fruit and vegetables each day. Always wash them carefully. To get the most out of vegetables, eat them raw or lightly cooked. Carbohydrates Carbohydrates are satisfying without containing too many calories, and are an important source of vitamins and fibre. They include bread, potatoes, breakfast cereals, pasta, rice, oats and sweet potatoes. These foods should be the main part of every meal. Eat wholegrain varieties when you can. Protein Protein includes meat, fish, poultry, eggs, beans, pulses and nuts. These foods are all good sources of nutrients. Eat moderate amounts each day.

Choose lean meat, remove the skin from poultry and cook using only a little fat. Make sure eggs, poultry, pork, burgers and sausages are cooked all the way through. Check that there is no pink meat and that juices have no pink or red in them. Try to eat two portions of oily fish a week such as salmon. Milk and dairy foods Dairy foods like milk, cheese and yoghurt are important because they contain calcium and other nutrients that your baby needs. Eat two or three portions a day, such as milk, yoghurt and hard cheese. However, there are some cheeses that you should avoid (see Foods to avoid during pregnancy). A GUIDE FOR MUMS-TO-BE

20/01/14 3:27 PM

Foods to avoid during pregnancy

here are some foods that you should not eat when you are pregnant because they may make you ill or harm your baby.

You should avoid: Soft cheeses. Don’t eat mould-ripened soft cheese, like Brie, Camembert and others with a similar rind. You should also avoid soft blue-veined cheese as these are made with mould and they can contain listeria. You can eat hard cheeses such as cheddar and parmesan, and processed cheeses made from pasteurised milk. 12

Raw eggs. Make sure that eggs are thoroughly cooked until the whites and yolks are solid. This prevents the risk of salmonella food poisoning. Avoid foods that contain raw and undercooked eggs, such as home-made mayonnaise. Raw meat. Cook all meat and chicken thoroughly so that there is no trace of pink or blood. Take particular care with sausages and minced meat. Some types of fish. Don’t eat shark, marlin and swordfish, and limit the amount of tuna you eat. These types of fish contain high levels of mercury, which can damage your baby’s developing nervous system. You should also avoid altogether oysters and uncooked sushi.

Raw shellfish. Eat cooked rather than raw shellfish as they can contain harmful bacteria and viruses that can cause food poisoning. Other foods to avoid. Apart from the foods listed above, pregnant women should also avoid raw sprouts as they have led to some incidents of salmonella outbreaks. Soft serve ice cream and a lot of deli foods can also contain listeria, and it is important to avoid or if possible to minimise contact with this harmful bacteria. Avoid peanuts during pregnancy and breastfeeding to reduce the chance of associated allergies. Peanuts also have a type of mould called aflatoxin that could potentially be dangerous to your unborn baby.

A GUIDE FOR MUMS-TO-BE

CARP7019_FAFOL_guide_REVISED.indd 12

20/01/14 3:27 PM

Eating for 2

Diet

Meal plan rich in folate ...................................................... Omlette Prep & cook time:15 minutes Serves: 1

Ingredients: • 3 free-range eggs • Cracked pepper • 2 shallots, finely chopped • ½ cup rocket or spinach, roughly chopped • ½ cup fresh parsley, finely chopped • 2 tablespoons parmesan cheese, grated • 2 tablespoons chopped chives (optional) Directions: 1. Crack eggs into bowl, add 1 tablespoon water, season with black pepper and whisk together 2. Heat a non-stick frying pan over medium-high heat. If your fry pan tends to stick, add 1 tablespoon of olive oil and swirl to coat.

CARP7019_FAFOL_guide_REVISED.indd 13

3. Add egg mixture and tilt the pan to spread evenly over the base. Immediately scatter remaining ingredients over the omelette base. When the omelette edges begin to curl up, use a spatula and gently fold in half and cook for another 2-3 minutes, or until cooked through.

Eggs are nourishing and spinach is the richest source of folate.

A GUIDE FOR MUMS-TO-BE

20/01/14 3:27 PM

Meal plan rich in iron Broccoli Beef Stir-fry Prep & cook time: 20 minutes Serves: 4 Ingredients: • 500g hokkien noodles • 2 teaspoons olive oil • 400g lean beef rump steak, excess fat removed, thinly sliced across the grain • 200g broccoli, cut into small florets • 2 medium zucchinis, cut into thick sticks • 1 medium size red capscium • 150g green beans, topped, diagonally sliced • 1 tablespoon water • 2 tablespoons soy sauce Directions: 1. Place the noodles in a large heat-resistant bowl and cover with boiling water. Stand for 5 minutes and then drain well. Set aside. 2. Meanwhile, heat 1/2 the olive oil in a large wok over high heat. Add the beef and stir-fry for 2-3 minutes or until just cooked. Remove from the wok and set aside.

3. Add the remaining olive oil and reduce heat to mediumhigh. Add the broccoli, zucchini, red capsicum and beans. Stir-fry for 2 minutes. Add the noodles and water. Cover and cook, tossing occasionally, for 1-2 minutes or until the vegetables are tender but crisp. 4. Return beef to the wok with the soy sauce. Toss until well combined and heated through. Serve immediately.

A GUIDE FOR MUMS-TO-BE

CARP7019_FAFOL_guide_REVISED.indd 14

20/01/14 3:27 PM

Diet

Meal plan rich in iron Chicken Spinach Salad Prep & cook time: 20 minutes Serves: 4 Ingredients: Dressing • 4 tablespoons frozen apple juice concentrate, thawed • 2½ tablespoons balsamic vinegar • 2 tablespoons Dijon mustard Salad • 2½ teaspoons olive oil • 500g skinless chicken breasts, cut into bite-size pieces • Salt and pepper to taste • 1 x 150g bag spinach leaves • 2 ripe pears, cored and thinly sliced • ½ cup dried cranberries • ¼ cup pine nuts, toasted

CARP7019_FAFOL_guide_REVISED.indd 15

Directions: To make the dressing: Whisk together apple juice concentrate, vinegar and mustard in a small bowl. Set aside. To make the salad: Warm 1 teaspoon oil in a large nonstick pan over medium-high heat. Add chicken and sauté for 4 minutes. Reduce heat to low and stir in dressing. Slowly stir in remaining 1½ teaspoons oil and season with salt and pepper. Turn off heat and cover pan for 1 minute. Divide spinach among four plates and top with pears. Spoon a portion of the chicken mixture over each salad; top with cranberries and pine nuts.

A GUIDE FOR MUMS-TO-BE

20/01/14 3:27 PM

Meal plan rich in iodine Salad Nicoise Prep & cook time: 25 minutes Serves: 4 Ingredients: • 200g baby green beans, trimmed • 500g baby potatoes • 2 tablespoons olive oil • 1 tablespoon lemon juice • 2 tablespoons white wine vinegar • 10 cherry tomatoes • 4 hard-boiled eggs, quartered • 425g can tuna in springwater, drained, and flaked • 1 small iceberg lettuce, washed and torn • ½ small red onion

The vegies are rich in nutrients and the eggs are rich in protein and iodine

Directions: 1. Boil, steam or microwave beans and potatoes, separately, until tender. Rinse under cold water and drain. Cool, and then halve potatoes. 2. Whisk oil, lemon and vinegar in large bowl; add lettuce, beans, potatoes and remaining ingredients. Season, mix and serve with sliced red onion.

A GUIDE FOR MUMS-TO-BE

CARP7019_FAFOL_guide_REVISED.indd 16

20/01/14 3:27 PM

Diet

Meal plan rich in omega-3 fatty acids Salmon with Avocado Salsa Prep & cook time: 25 minutes Serves: 4 Ingredients: • 3 medium tomatoes, chopped • 1 tablespoon coarsely chopped fresh coriander leaves • 2 small shallots, sliced • 1 medium ripe avocado, chopped • ½ cup rinsed, drained capers • 2 tablespoons lemon juice • 4 salmon fillets • 1 tablespoon olive oil • 1 small lime

Directions: 1. Combine tomato, coriander, shallots, capers, avocado, juice and salt and pepper to taste in a medium bowl; toss gently to avoid mashing the avocado. 2. Meanwhile, heat a large non-stick frying pan. Brush the salmon with oil; place skin side down in pan and press gently to keep the skin in contact with the hot surface of the pan. Season the top with a little salt and pepper. After 3 minutes, turn the salmon and cook for a further 2 minutes or until done as desired. Salmon is best served a little rare in the centre. Remove from the pan; cover loosely with foil for 2 minutes before serving. 3. Serve salmon and salsa with lime and parsley for garnish.

CARP7019_FAFOL_guide_REVISED.indd 17

A GUIDE FOR MUMS-TO-BE

20/01/14 3:27 PM

Healthy smoothies Berry Delight Smoothies are a great healthy snack. They are refreshing and hydrating and provide essential nutrients Serves: 1 Ingredients: • 1 small banana, peeled • 1 cup frozen mixed berries • ½ cup skim milk • 2 teaspoons lemon juice • ½ cup low-fat vanilla frozen yoghurt Directions: Combine and blend ingredients until smooth.

Banana Fruit Smoothie Serves: 1 Ingredients: • 1 cup apple juice • ½ cup plain Greek yoghurt • 1 frozen banana • 1 tablespoon honey Directions: Combine and blend ingredients until smooth.

A GUIDE FOR MUMS-TO-BE

CARP7019_FAFOL_guide_REVISED.indd 18

20/01/14 3:27 PM

Diet

12 tips for a healthy pregnancy 1.Take a multivitamin designed for pregnancy Take a multi-vitamin that has been specially formulated with the essential nutrients of folic acid, iodine, iron and vitamin B, to help give you and your baby the right balance of vitamins and nutrients throughout pregnancy and breastfeeding. Eating a varied, healthy diet is also important for optimal pregnancy nutrition. 2. Eat lots of fruit and vegetables Aim for a wide variety of fruit and vegetables and try for at least 5 servings every day. 3. Make snacks nutritious Snacking is common during pregnancy. However, too many indulgent snacks can result in excessive weight gain. Try to have healthy snacks such as vegetable sticks, fruit, fruit smoothies and low-fat yoghurt.

CARP7019_FAFOL_guide_REVISED.indd 19

4. Choose foods rich in protein Foods such as lean meat, chicken, fish, eggs, beans and nuts are rich in protein. These foods are also great sources of iron.

9. Exercise regularly Regular exercise will enhance your wellbeing and not only helps to moderate weight gain, but also prepares the body for birth.

5. Don’t skip breakfast Breakfast provides a vital boost to energy and nutrient levels, so make sure you get every day off to a great start for you and your baby.

10. Eat more fibre-rich foods Wholegrain breads and pasta, brown rice, wholegrain or high-fibre breakfast cereals, pulses, fruit and vegetables are all foods rich in fibre, which will help prevent constipation.

6. Drink more water Aim for eight glasses of water a day to avoid bladder infections, constipation and fluid retention. 7. Watch what you eat During pregnancy there are various reasons to be extra careful and watch what you eat – it is important to know which foods are safe to eat and which you need to avoid. 8. Get plenty of sleep Pregnancy can make you very tired, so you should aim for 8 hours of sleep a night.

11.Cut down on caffeine Keep caffeine intake to 200mg (or less) a day, which is equivalent to 2 cups of coffee. Remember that coffee, tea, chocolate and some soft drinks contain caffeine. 12. Don’t smoke, and avoid alcohol Eliminate cigarettes (including second-hand smoke) and alcohol as these can cause serious, long-term damage to your baby.

A GUIDE FOR MUMS-TO-BE

20/01/14 3:27 PM

Common

problems

during pregnancy Pregnancy is a

wonderful time, however your body goes through a lot of changes. Sometimes these changes can cause you discomfort or irritation. Below are a few tips to solve these common issues and maximise the health of you and your baby.

eating small snacks, little and often, to keep the blood sugar up. Avoid fatty foods and stick to plain foods, such as bananas, toast and dry crackers. Fresh ginger and lemon can be helpful – grate a little of both in hot water and drink as tea. Peppermint tea is also ideal for settling an upset tummy.

Morning sickness Nausea is very common in the early weeks of pregnancy. Some women feel sick, and are sick. It can happen at any time of the day – or even all-day long. Nausea and vomiting can be countered by 20

Feeling tired and run down? Low-GI foods will give you a slow trickle of energy. Try brown breads and cereals plus fruit and vegetables that will help keep your energy levels balanced. Low iron levels can also make you feel tired. The baby is making blood and taking some of the nutrients from you so you may need to take iron supplements (try FABFOL®, which contains 12mg of iron). Maximise your iron intake by eating cooked meat, lentils or spinach with a food rich in vitamin C such as oranges, broccoli and tomatoes to help absorb the iron.

A GUIDE FOR MUMS-TO-BE

CARP7019_FAFOL_guide_REVISED.indd 20

20/01/14 3:27 PM

Diet

Heartburn and indigestion Indigestion is partly caused by hormonal changes and in the later stage of pregnancy by your growing uterus pressing on your stomach. Heartburn is more than just indigestion. It is a strong, burning pain in the chest caused by acid passing from your stomach into the tube leading to your stomach. Try to eat small meals and avoid fatty, spicy foods. Avoid lying or sitting after eating. A gentle walk will aid digestion. A small glass of milk before sleeping can also help as will substituting peppermint tea for tea and coffee.

CARP7019_FAFOL_guide_REVISED.indd 21

Constipation You may become constipated very early in pregnancy because of the hormonal changes taking place in your body. Constipation can be prevented by increasing the amount of fruit, vegetables, high-fibre breakfast cereals and good quality carbohydrates such as wholemeal bread and pulses in your diet. Drink plenty of water and exercise regularly.

unpleasant nasal swelling and the production of extra mucus. During pregnancy you may also suffer from the common cold, hay fever and allergies. Try FESS Sensitive Noses, a seawater nasal spray to help relieve nasal congestion during pregnancy.

Nasal congestion Many women experience nasal congestion during pregnancy. Increased levels of oestrogen during pregnancy raise the amount of blood flowing through the body, including the nose and throat. This results in

A GUIDE FOR MUMS-TO-BE

20/01/14 3:27 PM

Diet

Breastfeeding is the

best choice for your new baby. It provides all the nutrients the baby will need as well as extra immunity. It also helps your body return to normal after the birth and uses the extra body fat stored during pregnancy.

after birth and breastfeeding The basics of healthy eating after birth remain exactly the same as during your pregnancy, however your energy needs will be higher so you may need to include regular snacks in addition to meals if breastfeeding. Not only are you providing your baby with vitamins and minerals, but you will also be replacing those lost during

pregnancy, so it is important to continue eating a diet that is rich in vitamins and minerals. Many women choose to continue taking a onea-day multivitamin and mineral supplement such as FABFOL® that is suitable for breastfeeding in order to boost their diet and to ensure they supply their baby with everything they need.

Don’t forget that you need to drink extra fluids. Low fluid intake won’t necessarily affect the amount of milk that you produce, but it will make you dehydrated and leave you feeling tired and headachy. Try to remember to drink an extra glass of water every time you feed the baby. 22

A GUIDE FOR MUMS-TO-BE

CARP7019_FAFOL_guide_REVISED.indd 22

20/01/14 3:27 PM

Breastfeeding

Getting back into shape after baby is born Most women are

keen to get back into shape after pregnancy and once again wear their favourite jeans and other clothes. However, giving birth is an exhausting experience and the following weeks of sleepless nights will take their toll on even the most energetic of women. It is important to eat a healthy, balanced diet and to keep well hydrated, just as it was during the pregnancy. The best way to approach getting back into shape is to take

CARP7019_FAFOL_guide_REVISED.indd 23

it slowly, starting with some gentle exercise, such as short daily walks combined with a healthy balanced diet that is low in fat with a mix of protein, carbohydrates, fruit and vegetables. Don’t forget to continue to take a pregnancy supplement such as FABFOL® during breastfeeding. FABFOL® contains iron and essential B group vitamins to support increased energy requirements and to help maintain general wellbeing while breastfeeding. A GUIDE FOR MUMS-TO-BE

20/01/14 3:27 PM

Is pregnancy on your mind? Good nutritional intake is vital when you are planning to start a family and throughout pregnancy to ensure healthy growth and development of your baby. FABFOL速 has been specially formulated with the essential nutrients of folic acid, iodine, iron and energy boosting B group vitamins to help ensure your baby has the best start in life and that you maintain energy and vitality.

Taking FABFOL速 daily provides nutritional support before, during and after pregnancy Folic acid helps to reduce the risk of neural tube defects such as spina bifida*.

Iodine is essential for mental and physical development and helps your baby grow. Iron is an essential part of red blood cells that transport oxygen between you and your baby.

Gentle on the stomach FABFOL速

contains an organic chelated form of iron that is easy to absorb and gentle on the digestive system.

*If taken one month prior to and during pregnancy.

www.fabhealth.com.au

Always read the label. Use only as directed. Vitamin supplements should not replace a balanced diet. 速

Registered trademark of Care Pharmaceuticals Pty Ltd. ABN 30 009 200 604

CARP7019_FAFOL_guide_REVISED.indd 24

CHC52394-05/12

20/01/14 3:27 PM