Early stages

Although there isn’t currently a scientifically-agreed definition of preconception in relation to pregnancy, it is generally used to describe the time leading up to conception. Factors that affect a man’s fertility including stress, environmental toxins, excessive alcohol consumption, smoking and lack of exercise

You might be interested in

Although there isn’t currently a scientifically-agreed definition of preconception in relation to pregnancy, it is generally used to describe the time leading up to conception. The woman's health, and that of her partner, can significantly impact the health of her baby.

You might be interested in

A preconception plan allows you and your partner to plan ways improve your health before conceiving.  According to the Royal Australian College of GPs, preconception care plan can involve a range of strategies including:

• Reproductive planning and the use of effective contraception before conception is desired
• Counselling regarding substance use in pregnancy, including avoidance of smoking and alcohol consumption
• Folic acid and iodine supplementation
• Weight reduction in those overweight or obese
• Medication adjustments.

You might be interested in

Preconception care is important because being as healthy as possible in the months before trying to have a baby has been shown to help the chances of falling pregnant, plus being healthy before falling pregnant gives your baby a better chance of good health throughout their life.

You might be interested in

As the name suggests, preconception care looks to improve the health of   a woman and her partner before trying for a baby. This can be done with a Healthcare Professional to help understand current health status and consider strategies for improving overall health, fitness and lifestyle.

You might be interested in

It is a good idea for husbands/ partners to attend a preconception appointment with a Healthcare Professional. This will enable them to talk through any family history of medical conditions at this appointment. Ways to support your fertility through diet and lifestyle changes (if any are needed) can also be discussed and requires the input and commitment of both parents-to-be.

You might be interested in

Currently there is no known safe level of alcohol;  the safest option for women planning a pregnancy to avoid alcohol.  Alcohol can affect fertility in both women and men.  Heavy drinking can affect a woman’s menstrual cycle and ovulation and in men it can reduce the amount of testosterone in the blood.

You might be interested in

A preconception visit with a Healthcare Professional is recommended 3 to 6 months before you are hoping to become pregnant so that they can help you come up with strategies to help improve your chances of conceiving, plus improving the health status and that of your baby.

You might be interested in

To increase chances of IVF success preconception health is important. A fertility specialist can help you with strategies to improve preconception health for IVF. Preconception health is influenced by a healthy diet and stress levels. A study published in the Oxford journal, Human Reproduction, found that women who follow a Mediterranean diet in the six months before IVF have a significantly better chance of becoming pregnant and giving birth compared to women who did not.

You might be interested in

Ovulation refers to that phase of the menstrual cycle where a mature egg (ovum) is released from one of the ovaries. The egg then flows down the fallopian tube. If it is meet by sperm the egg can be fertilised.

You might be interested in

Pregnancy cravings can strike at any time from the moment your body begins to release pregnancy hormones. In fact, new cravings or food aversions are often amongst the first, most noticeable signs of pregnancy. The strength of your cravings may fluctuate throughout your pregnancy and can change from one month to the next.

You might be interested in

Pregnancy massage can be a wonderful way to unwind and feel more connected to your baby. It’s thought that your baby benefits from pregnancy massage from the soothing effect that it has on you. When you feel better, your baby will too. Massage can reduce stress, help to manage backache, improve mental health and lift your mood. These are all wonderful reasons for you to find a quiet moment in your day for a pregnancy massage, meditation session or some other relaxation technique. Always speak to your Healthcare Professional before having a massage if you’re pregnant.

You might be interested in

For pregnant women, dietary fibre is an essential part of a balanced diet. Having a healthy intake of dietary fibre can help to:

• Keep your bowel movements regular
• Prevent constipation
• Lower blood pressure
• Reduce pregnancy risks such as preeclampsia

The recommended daily intake of dietary fibre for women of childbearing age is 28g daily. Foods such as oat bran, whole wheat bread, whole grain cereals, legumes, nuts seeds, bananas, carrots and celery contain fibre. You might be interested in

Heartburn is a burning sensation in your chest that can extend from the bottom of the breastbone to the lower throat. It is common in pregnancy, caused by some of the hormonal and physical changes in your body. As your baby bump grows, so does the pressure on your abdomen. Your stomach is being pushed up higher and higher, which in turn forces acid up in the wrong direction. That’s why heartburn seems to get worse in the second half of pregnancy. Progesterone is another culprit. Experts believe that this pregnancy hormone may slow down your digestion. It may also relax the valve above your stomach, causing stomach acids to pass up into your throat. Sometimes, particular foods may trigger your heartburn. By paying attention to your body, you can work out which foods have an effect and try to avoid them. If heartburn symptoms persist it is important to discuss this with a Healthcare Professional who may suggest medication.

You might be interested in

A Healthcare Professional can work out your pregnancy due date. To do it yourself, most pregnancies last around 40 weeks (or 38 weeks from conception), so typically the best way to estimate your due date is to count 40 weeks, or 280 days, from the first day of your last menstrual period. Another way to do it is to subtract three months from the first day of your last period and add seven days.

You might be interested in

Pregnancy tests check urine or blood for the hormone called human chorionic gonadotropin (hCG). At around 2 weeks hCG levels are high enough for home pregnancy tests to detect a change.  Home pregnancy tests are fairly accurate; however, they do require the instructions to be followed correctly.  Most home pregnancy tests can be taken 2 weeks after your period was due as this is when hCG are high enough to detect the change.  For a more accurate result talk to your Healthcare Professional.

You might be interested in

Pregnancy tests check urine or blood for the hormone called human chorionic gonadotropin (hCG). At around 2 weeks hCG are high enough for home pregnancy tests to detect a change.  Home pregnancy tests are pretty accurate; however, they do require the instructions to be followed correctly.  Most home pregnancy tests can be taken 2 weeks after your period was due when hCG levels are high enough to detect the change.  For a more accurate result talk to your Healthcare Professional.

You might be interested in

Every woman and pregnancy is different and there is no set timeframe as to when a woman starts to “show”. As a guide, around 12 weeks your uterus grows out of your pelvis and rises above the pubic bone. A bump may soon start to show.

You might be interested in

Term is defined as 37 to 41 weeks gestation.

You might be interested in

A chemical pregnancy (or biochemical pregnancy) is very early pregnancy loss. Due the high-sensitivity of pregnancy tests, a very early diagnosis is possible.

You might be interested in

Term is defined as 37 to 41 weeks gestation

You might be interested in

Pregnancy tests check urine or blood for the hormone called human chorionic gonadotropin (hCG). At around 2 weeks hCG are high enough for home pregnancy tests to detect a change.

You might be interested in

Missing a period is generally the first sign of pregnancy (although this symptom can be misleading if you have an irregular menstrual cycle).  Changes in hormones can create a variety of symptoms.  Which symptoms you experience, and when these occur, can vary.

You might be interested in

The early signs of pregnancy include a missed period (although this symptom can be misleading if you have an irregular menstrual cycle).  Changes in hormones can create a variety of symptoms.  Which symptoms and when these occur can vary and may include tender and swollen breasts, nausea with or without vomiting (often referred to as morning sickness, which can strike at any time of the day or night!), increased urination, and fatigue.

You might be interested in

For most women, morning sickness begins around the fourth week of pregnancy and disappears by the 12th to 14th week. However, one in five women endure morning sickness into their second trimester, and an unfortunate few experience nausea and vomiting for their whole pregnancy.

You might be interested in

Pregnancy tests check urine or blood for the hormone called human chorionic gonadotropin (hCG). At around 2 weeks hCG are high enough for home pregnancy tests to detect a change.  Home pregnancy tests are fairly accurate; however, they do require the instructions to be followed correctly. Most home pregnancy tests can be taken 2 weeks after your period was due.  For a more accurate result talk to your Healthcare Professional.

You might be interested in

More than normal vaginal discharge is common in pregnancy.  However, discharge together with itchiness, pain, a bad odour or pain on passing urine may be due to an infection. Therefore, if you are concerned please talk to your Healthcare Professional.

You might be interested in

Spotting refers to any light bleeding outside of your typical menstrual period. In the early stages of pregnancy this can be common. However, it could also be a sign of miscarriage or an ectopic pregnancy.  If you are concerned please to talk to your Healthcare Professional.

You might be interested in

A molar pregnancy is a type of gestational trophoblastic disease (GTD).   It is an abnormal pregnancy, where formed placental-like tissue sometimes invades the wall of the uterus.

You might be interested in

Whilst it’s normal to gain some weight during pregnancy, gaining too much weight during pregnancy can impact you and your baby’s health. For example, it can increase your risk of developing gestational diabetes (diabetes during pregnancy) and your baby’s risk of becoming overweight or obese later in life. It is important to only gain the recommended weight gain based on your pre-pregnancy BMI. If you are a healthy weight pre-pregnancy you should expect to gain 11.5 – 16 kgs.  In the first three months it is normal to gain 1 – 1.5 kgs, then 1.5 – 2 kgs each month after that. If you are under or overweight this will change.  If you are underweight you should gain more like 12.5 – 18kgs and if you are overweight between 7 - 11 kgs.

You might be interested in

If pregnant with twins, a woman’s total weight gain is normally  16 - 20.5 kg as it’s consistent with a full-term twin pregnancy. However, how much weight a woman pregnant with twins will gain is dependent on her weight before pregnancy.

You might be interested in

Whilst it’s normal to gain some weight during pregnancy, gaining too much weight during pregnancy can impact you and your baby’s health. For example, it can increase your risk of developing gestational diabetes (diabetes during pregnancy) and your baby’s risk of becoming overweight or obese later in life. It is important to only gain the recommended weight gain based on your pre-pregnancy BMI. If you are a healthy weight pre-pregnancy you should expect to gain 11.5 – 16 kgs.  In the first three months it is normal to gain 1 – 1.5 kgs, then 1.5 – 2 kgs each month after that. If you are under or overweight this will change.  If you are underweight you should gain more like 12.5 – 18kgs and if you are overweight between 7 - 11 kgs.

You might be interested in

Things for a man to consider when preparing for pregnancy include:

• Reaching and maintaining a healthy weight – to help improve your fertility and overall health through a healthy varied diet and regular exercise
• Learning about your family’s health history – this might help understand any genetic conditions that you might need to consider
• Consider how you can reduce exposure to toxic substance such as synthetic chemicals, metals, fertilizer, bug spray, and cat or rodent faeces as these can impact fertility
• Avoid alcohol and other substances including tobacco.

You might be interested in

The best sleep position during pregnancy is to Sleep On Side (SOS). Even better is to sleep on the left side as it increases the amount of blood that reach the placenta and baby.  Sleeping in a semi-reclined position is best to deal with heartburn. A good pregnancy pillow can help make sleeping more comfortable, especially in during the final trimester.

You might be interested in

This is different for every woman and depends on the level fitness during pregnancy and how straightforward the labour was. It is important to gradually start with light exercise and only introduce more intense exercise around 6 – 8 weeks if you feel comfortable. Getting back to previous exercise levels can take several months. If you didn't exercise regularly before or during pregnancy, had an assisted birth or caesarean, or experienced complications in labour, it’s best to introduce exercise gradually.

You might be interested in

There’s a lot going on in terms of baby’s development at 29 weeks. Baby is the size of a butternut pumpkin, weighs around 1.1kg and is approximately 40cm long. Their movements are stronger and sharper and you should feel them move at least 10 times during their normal active period. He or she is now fully formed and is set for a rapid growth spurt: tripling in weight by the 40th week of pregnancy.

You might be interested in

Sleeping at 39 weeks pregnant is difficult but it’s the time when a woman needs to get as much rest as is possible. If sleep is proving elusive, stay in bed and breathe deeply and visualise baby while breathing deeply. It is extremely important that you try to avoid sleeping on your back, as this will decrease circulation for both you and your baby and can increase risk of still birth. Sleeping on your back can also encourage more back pain. The recommendation to avoid sleeping on your back is particularly important after 20 weeks due to the weight of the uterus cutting off blood flow to itself. Also, sleeping on your stomach later in pregnancy can be quite difficult due to the increasing size of your bump. It is recommended that you sleep on your side, preferably your left side, while pregnant. Sleeping on your side allows for maximum blood flow to your baby and helps with kidney function. Many mothers find that pillows will help you get comfortable. Place a pregnancy sleep pillow between your knees and sleep with your knees slightly bent. You can also put pillows under your bump to help support it and place a pillow at your back to help support your lower back.

You might be interested in

Your baby is nearly ready to be born and is growing fast. Your body is under increasing demands and, at 35 weeks pregnant, you may find you have a tendency to become constipated. Enriching your balanced diet with more fibre should help maintain a normal bowel function.

You might be interested in

Exercising during your pregnancy has many benefits. Not only can it boost your physical and emotional wellbeing, but it can also decrease the risk of some pregnancy-related complications. Light exercise is encouraged, however make sure you are comfortable and do not exhaust yourself. Always speak to a Healthcare Professional before introducing new exercises.

You might be interested in

At 30 weeks pregnant, a baby is roughly the size of a large cabbage, weighing approximately 1.3 kg and approximately 40cm long.

You might be interested in

At 11 weeks, baby measures about 4cm in length and weighs about 8g - nearly doubling in size in the last week alone!

You might be interested in

At 38 weeks, the average weight of a baby is 2.9kg.

You might be interested in

By 31 weeks a woman is into the third trimester of pregnancy and is either 7 or 8 months pregnant.

You might be interested in

While there is no set time to pack a hospital bag, it’s a good idea not to leave it to the last minute, or to assume baby won’t make an entrance earlier than the due date. It is suggested that early into your third trimester (29 weeks) is  a good time to start thinking about what is needed, especially after giving birth.

You might be interested in

A Healthcare Professional can work out a pregnancy date. To do it yourself, most pregnancies last around 40 weeks (or 38 weeks from conception), so typically the best way to estimate your due date is to count 40 weeks, or 280 days, from the first day of your last menstrual period. .

You might be interested in

The estimated due date can be calculated by knowing the date of egg retrieval in a fresh cycle, or the date of an embryo transfer in a frozen cycle.

You might be interested in

An ultrasound can accurately determine the date of conception, as ultrasound measurements are taken of the gestational sack and the crown to rump length of the foetus. To determine the conception date without an ultrasound, a woman needs to work out the day her last period began, add her average cycle length in days to that date, and then subtract 14 days.

You might be interested in

A woman can determine if she’s pregnant by taking a pregnancy test. These tests check urine (like the home pregnancy tests) or blood (via a blood test conducted by a Healthcare Professional) for the hormone called human chorionic gonadotropin (hCG). The early signs of pregnancy include a missed period (although this symptom can be misleading if you have an irregular menstrual cycle), tender and swollen breasts, nausea with or without vomiting,  increased urination, and fatigue. An online due date calculator can be found here.

You might be interested in

Braxton Hicks contractions are quick, usually painless contractions – a tightening of your uterus – that can occur any time during pregnancy. They help to prepare the uterus for labour, like practice contractions.

You might be interested in

Braxton Hicks contractions are irregular and infrequent, usually lasting for anywhere between 30 seconds to 2 minutes.

You might be interested in

Nutrition is an essential part of a child’s development. Experts now believe that a mother’s own nutrition during pregnancy is likely to influence an unborn baby’s immune system, including whether the child may develop an allergy later in life.

• Your pregnancy diet can help reduce the risk of your child developing allergies
• A non-restrictive diet can ensure your baby is getting enough energy, vitamins and minerals
• Experts recommend getting enough omega-3 DHA and vitamin D, and building a diverse gut flora

You might be interested in

The role of the immune system is to defend against infections and protect the body’s own cells. The immune system is a network throughout the body, and the majority of it exists in the gut.In cases of allergy, the immune system doesn’t work as it should. The immune system overreacts to an allergen (such as a food, drug or an insect bite) and this triggers an allergic reaction such as hives, eczema, asthma or, in severe cases, anaphylaxis. Read more 

You might be interested in

Experts recommend that following a non-restrictive pregnancy diet featuring Omega-3 DHA, vitamin D and foods that help to build a diverse gut flora may reduce the risk of a child developing allergies. Read more 

You might be interested in

It is important that what you eat supplies your baby with a wide range of nutrients needed for healthy development and long-term health. A varied, nutritious intake from all the food groups will provide essential vitamins, minerals, fats and protein while helping you stay within the recommended weight gain guidelines for pregnancy. Click here to read through health snack ideas

You might be interested in

As well as adding variety and colour to your diet, fruit and vegetables are packed with powerful vitamins, nutrients, fibre and antioxidants — all important for a healthy pregnancy. They provide key nutrients, such as vitamin C, carotenoids, and folic acid, which all contribute to your baby’s growth and development. Read more 

You might be interested in

As well as adding variety and colour to your diet, fruit and vegetables are packed with powerful vitamins, nutrients, fibre and antioxidants — all important for a healthy pregnancy. They provide key nutrients, such as vitamin C, carotenoids, and folic acid, which all contribute to your baby’s growth and development.

You might be interested in

In excessive amounts, mercury can build up in the blood of the mother and be harmful to an unborn baby. Mercury is present in some types of fish. It is recommended for pregnant women to follow the below guidelines during pregnancy to minimise mercury consumption while still trying to include Omega-3-containing fish in the diet. Click here to select one of the different options for including fish in your pregnancy diet.

You might be interested in

After a review of scientific studies, there is no clear evidence to suggest a link between a mother eating peanuts and her child developing a peanut allergy. Unless you have a peanut allergy or a health professional specifically advises you against them, peanuts and foods containing them are now considered safe to eat in pregnancy and while breastfeeding.

You might be interested in

We may not think of fluids as a significant part of our diet, but an adequate intake of water is essential for your own health and your baby’s development. However, if you have morning sickness, keeping fluids down can be tricky. Learn why it is important for you both and what and how much you should be drinking each day to stay well hydrated during pregnancy.

You might be interested in

Aim for 9 glasses of fluid per day. Water or reduced fat milk are the best choices. If the weather is hot, you have vomited or if you are constipated you may need more than this. Suitable drinks for pregnancy include water, whether straight from the tap (if safe in your area), or bottled (either carbonated or still), milk and fruit juices. Juice can be high in sugar, but providing it is pure fruit, one 125mL glass can also count as part of your daily fruit and vegetable intake. Soup also counts and can provide a good serving of beneficial nutrients too. Read more 

You might be interested in

There are some sports and activities that you should definitely avoid when pregnant. These include:

• Contact sports (e.g. judo, basketball, soccer)
• Heavy lifting (e.g. weight lifting)
• High altitude training
• Scuba diving
• Sports with risk of falls (e.g. skiing, skating, horse riding)

If you have any doubts or questions about what types of exercise are safe for you at your stage and condition, please consult your healthcare professional. You might be interested in

Most people have heard of, and understand, the term superfood. But in fact, it has no official definition and is felt to be so misleading that in Europe it has been banned for use. As yet, no such ruling has been made in Australia and New Zealand. Foods that are referred to as superfoods often have a higher content of nutrients per gram than other foods. For example, 20g of blueberries might provide a higher amount of selected nutrients than are found in 20g of strawberries. Read more 

You might be interested in

Nutrition is an essential part of a child’s development. Experts now believe that a mother’s own nutrition during pregnancy is likely to influence an unborn baby’s immune system, including whether the child may develop an allergy later in life.

• Your pregnancy diet can help reduce the risk of your child developing allergies
• A non-restrictive diet can ensure your baby is getting enough energy, vitamins and minerals
• Experts recommend getting enough omega-3 DHA and vitamin D, and building a diverse gut flora

You might be interested in

Nutrition is an essential part of a child’s development. Experts now believe that a mother’s own nutrition during pregnancy is likely to influence an unborn baby’s immune system, including whether the child may develop an allergy later in life.

• Your pregnancy diet can help reduce the risk of your child developing allergies
• A non-restrictive diet can ensure your baby is getting enough energy, vitamins and minerals
• Experts recommend getting enough omega-3 DHA and vitamin D, and building a diverse gut flora

You might be interested in

Despite being present in many foods, iodine deficiency is still a health concern in many places. In Australia and New Zealand it is recommended that pregnant women get 220µg of iodine per day. Most foods are relatively low in iodine. Seafood is a good source of iodine, as well as eggs and some dairy products. Australian and New Zealand governments have made it a requirement for iodised salt to be used in all breads (except organic) to help improve dietary iodine intake. Read more 

You might be interested in

Carbohydrate foods provide essential fuel for both you and your baby during pregnancy. They are broken down into simple sugars like glucose. The brain requires glucose as the main source of energy. Glucose easily moves through the placenta and is required for the development, growth and metabolism of maternal and foetal tissues.

You might be interested in

Vitamin K is a fat soluble vitamin. It has calcium-binding properties that are needed for the maintenance of normal bones and is very important for blood coagulation. Its blood clotting properties are important to make sure you have enough blood in preparation for labour and the recovery afterwards. Click here to read more about the different sources of vitamin K 

You might be interested in

Folic acid is a B-group vitamin which is an essential pregnancy vitamin. It plays a very important role in the first trimester of pregnancy, helping your baby’s nervous system to develop.  This vitamin is commonly  referred to as folate when it is found naturally in food, such as green leafy vegetables, and as folic acid when it is added to food, such as bread and breakfast cereals, or used in dietary supplements.

You might be interested in

Folic acid is a vitamin (B₉) and is an essential pregnancy vitamin. It plays a very important role in the first trimester of pregnancy, helping your baby’s nervous system to develop. If you’re planning to have a baby, it’s important that you take supplement containing 400 mcg folic acid per day for 12 weeks before you conceive. This allows it to build up in your body to a level against help reduce the risk of  neural tube defects, such as spina bifida.  This requirement increases during pregnancy to 600 mcg per day until the end of the first trimester.

You might be interested in

Look for supplements that contain at least 400 micrograms of folic acid; these will generally be supplements containing only folic acid or special pregnancy supplements. Consuming enough folic acid reduces the risk of neural tube defects but won’t prevent all cases. If you have a family history of neural tube defects you may require more folic acid and you should ask your Healthcare Professional for advice about your individual needs.

You might be interested in

While folic acid will not help you to conceive, it is widely accepted that folic acid is vital for supporting healthy neural tube development in the very early stages of pregnancy. For this reason, it's considered an essential supplement for every woman’s conception and pregnancy routine.

You might be interested in

Folate is an essential pregnancy vitamin. It plays a very important role in the first trimester of pregnancy, helping your baby’s nervous system to develop. Folate is the naturally occurring form of this B-group vitamin. It is found in foods like:

• Green vegetables like spinach, broccoli and asparagus
• Some fruits, including strawberries, oranges and bananas
• Legumes like chickpeas, beans and lentils.

Folic acid is the synthetic form of the vitamin. In Australia, folic acid is now added to some cereals, breads and fruit juices; it can also be taken in supplement form. All wheat flour used in bread making must contain folic acid in Australia except organic bread. Therefore, bread is a good source of folic acid. Check the nutritional information on the products you are eating to see if they have folic acid or folate listed. Generally, most women don't get enough folate before and during pregnancy from diet alone. Experts recommend that women of childbearing age aim for a folate rich diet and if planning a pregnancy, they take a supplement containing 400 mcg folic acid per day. This requirement increases during pregnancy to 600 mcg per day until the end of the first trimester. You might be interested in

Omega‐3 fatty acids are a type of long chain polyunsaturated fatty acid. They are often referred to as healthy fats because they are thought to play an essential role in the development of your baby’s brain, nervous system and retinas of the eyes. They can be found in foods including oily fish like salmon, some vegetable oils like flaxseed oils, or through supplements like fish oil capsules.

You might be interested in

Omega-3 fatty acids can help reduce the risk factors of developing heart disease. This type of fatty acid also plays an important role in the development of your baby’s brain, nervous system and eyes, and contributes to normal cognitive development, which enables your baby to think and learn. Potential long-term benefits of Omega-3 fatty acids to your baby during pregnancy and lactation include:

• A healthy birth weight
• Reduced risk of preterm delivery
• Reduced risk of developing eczema later in life
• Healthier, stronger bones
• A positive effect on overall development, including verbal, motor and social skills.

Omega-3, found in oily fish like salmon and mackerel, is especially important for mothers during late pregnancy and the first few months after birth. It is thought to potentially reduce your risk of antenatal and postnatal depression. You might be interested in

Your baby’s bones grow and form at a rapid rate throughout pregnancy. Vitamin D is a key part of this fascinating and complex process, due to its role in regulating the amount of calcium and phosphate in the body. Your baby’s vitamin D levels at birth depend on your own intake throughout pregnancy, so the best way to support your baby’s bones and future health is to make sure you get the recommended daily amount. The recommended intake of vitamin D for pregnant and breastfeeding woman is 5µg per day.  This can be made up through food and sunlight, but may also require supplementation. If you have any risk factors for vitamin D deficiency, you should have a screening blood test either before you are pregnant or early in your pregnancy. If you are found to have a low level, your Healthcare Professional may recommend you start taking vitamin D supplements daily.

You might be interested in

Vitamin D is crucial in supporting the development of your baby’s bones, teeth and muscles. The most effective source of vitamin D is exposure to sunlight because your body produces vitamin D in response to UVB rays on your skin. Oily fish, egg yolks and certain types of mushrooms are among the few dietary sources.  If you have any risk factors for vitamin D deficiency, you should have a screening blood test either before you are pregnant or early in your pregnancy. If you are found to have a low level, your Healthcare Professional may recommend you start taking vitamin D supplements daily.

You might be interested in

During pregnancy a woman will need more iron than usual. Your growing baby is drawing enough iron from your body’s reserves to last them for up to six months after birth and that’s not all - baby also needs iron in utero for growth and development. For you, iron helps with the production of healthy red blood cells and prevents anaemia. This is a condition where the body cannot transport enough oxygen around the blood stream. Symptoms include fatigue and irritability, sensitivity to the cold and pale skin. Given all of this, it is very important that you are getting enough iron during your pregnancy.

You might be interested in

To boost your iron intake, you should aim to add a well-balanced diet that includes plenty of iron-rich foods, such as:

• Red meat (remember to always cook meat thoroughly)
• Poultry
• Fish
• Eggs (be sure to cook eggs until they are hot all the way through)
• Dried beans and lentils
• Green leafy vegetables
• Nuts and seeds
• Wholegrain breads and cereals

If you are vegetarian or vegan, you may need to pay more attention to your iron intake during pregnancy. Vitamin C helps boost your absorption of iron, so try to add foods rich in this vitamin – like citrus fruits, red capsicum, kiwi fruit, or a glass of orange juice - to your daily meals, too. And be aware that caffeine can inhibit your absorption of iron, so avoid drinking tea, coffee and other caffeinated drinks around meal time. You may have heard (correctly) that liver is a great source of iron. However, liver is best avoided during pregnancy because it has high levels of vitamin A which is not advised during pregnancy. Iron can be difficult to absorb, as you need more iron during pregnancy you may need to take an iron supplement. Always speak to your Healthcare Professional before taking any supplements. You might be interested in

During your pregnancy, the recommended daily intake (RDI) is the same as it is prior to pregnancy: 1000mg a day for women aged 19 to 50 years and 1300mg a day for adolescents or those aged over 51. Most women don’t get nearly enough of this important mineral. Aim for 2-3 servings of dairy products or calcium-rich foods a day. Pregnant adolescents (under the age of 18) should aim for 3-4 servings of dairy products a day.

You might be interested in

Iodine is an essential mineral found in seafood, dairy foods, eggs and other food sources. It has a vital role to play in your everyday health and the incredible journey your baby takes from conception to birth. Iodine is a necessary element in the production of thyroid hormones. These hormones affect the way your cells function, influencing the body’s processes, such as metabolism, physical development and hearing. Despite being present in many foods, iodine deficiency is still a health concern in many places. In Australia and New Zealand, it is recommended that pregnant women get 220µg of iodine per day. Most foods are relatively low in iodine. Seafood is a good source of iodine, as well as eggs and some dairy products. Australian and New Zealand governments have made it a requirement for iodised salt to be used in all breads (except organic) to help improve dietary iodine intake. It is recommended for pregnant and breastfeeding women in Australia and New Zealand that a healthy diet including dietary sources of iodine is supplemented with a 150µg iodine supplement each day to ensure iodine sufficiency for mother and baby. Many pregnancy multivitamins already include sufficient iodine, therefore speak to your health care professional to discuss your individual needs for an iodine supplement.

You might be interested in

You might be interested in

You might be interested in

You might be interested in