Healthy Eating for Pregnant Mothers

(Video uploaded 06/2021)

Transcript

Heading: Healthy Eating for Pregnant Mothers

Narrator: Healthy Eating for Pregnant Mothers

Super: Nutritional needs

Narrator: During pregnancy, your nutritional needs increase as your baby grows.

Subheading: Key Points for Healthy Eating during Pregnancy

Super: Consume a balanced diet; Eat a variety of foods; Avoid overeating; Pay attention to food safety

Narrator: You should consume a balanced diet with a variety of nutritious foods and avoid overeating as it may lead to excessive weight gain. It is also important to pay attention to food safety.

Heading: What should pregnant mothers eat during the first trimester?

Narrator: What should pregnant mothers eat during the first trimester?

Subheading: Daily Diet during the First Trimester

Super: Grains; Vegetables; Fruits; Meat, Fish, Egg and Alternatives (including dry beans); Milk and Alternatives

Narrator: You do not need to eat much more than you usually do in the first trimester, but you should make the right food choices. Your daily diet should include the five main food groups, which are grains, vegetables, fruits, meat, fish, egg, dry beans, milk and their alternatives.

Super: Increased demand for folate and iodine during the first trimester; Folate; Iodine

Narrator: Your baby's organs develop during the first trimester, which means you will need more folate and iodine in your diet.

Subheading: Get Adequate Folate during Pregnancy

Super: Take a folic acid supplement of at least 400 micrograms daily; Eat more foods rich in folate; Dark green vegetables; Fruit; Legumes and beans

Narrator: Getting adequate folate can prevent your baby from developing neural tube defects. You are recommended to take a folic acid supplement of at least 400 micrograms daily during the first trimester, and eat more dark green vegetables, fruit and beans, which are all rich in folate.

Subheading: Get Adequate Iodine during Pregnancy

Super: Iodine; Take an iodine-containing supplement daily; Replace table salt with iodised salt; Choose foods that contain iodine; Seafood, marine fish; Eggs; Milk and milk products; Seaweed

Narrator: Adequate iodine is essential for your baby's growth and brain development. But relying on diet alone may not be enough to meet your iodine needs during pregnancy. You are recommended to take an iodine-containing prenatal multivitamin and mineral supplement daily; and replace table salt with iodised salt when you cook. You should also eat foods that contain iodine, such as seafood, marine fish, eggs, milk, cheese, yoghurt, and seaweed.

Heading: What foods and substances should be avoided during pregnancy?

Narrator: What are the foods to avoid during pregnancy?

Subheading: Limit Caffeine Intake during Pregnancy

Super: Avoid drinking energy drinks; Drink less coffee and strong tea

Narrator: Excessive caffeine can be harmful to your baby. You should avoid energy drinks and limit coffee and strong tea to no more than one cup a day. 

Subheading: Avoid Foods that have Higher Risk of Listeria Contamination

Super: Unpasteurised milk and milk products; Sashimi; Cold meats

Narrator: During pregnancy, avoid unpasteurised milk and milk products, and chilled, ready-to-eat foods, such as sashimi and cold meats. These foods have a higher risk of being contaminated by Listeria. Listeria infection increases the risk of a miscarriage or causes serious health problems in your baby.

Subheading: Pay Attention to Food Safety

Super: Food should be cooked thoroughly before eating

Narrator: Be sure to cook all seafood, fish, meat, eggs and fresh vegetables thoroughly before eating.

Subheading: Do not Drink Alcohol or Smoke

Super: Create a smoke-free environment

Narrator: You should not drink alcohol or smoke. Other family members should also quit smoking to create a smoke-free environment for the health of your baby. 

Heading: What should pregnant mothers eat after the first trimester?

Narrator: What should pregnant mothers eat after the first trimester?

Subheading: Get Adequate Iron

Super: Choose foods that contain iron; Dark green vegetables; Dry beans; Meat; Fish; Energy; Protein

Narrator: Adequate iron helps foetal development and prevents anaemia during pregnancy. You should include iron-rich foods such as dark green vegetables, dry beans, meat and fish in your diet. Dry beans, meat and fish are also sources for energy and protein that you and your baby need.

Heading: What should pregnant mothers pay attention to when choosing fish?

Narrator: What should pregnant mothers pay attention to when choosing fish?

Subheading: Notes on Choosing Fish

Super: Oily fish generally contain more omega-3 fatty acids; Choose from various types of fish; Avoid large predatory fish with high levels of methylmercury

Narrator: Fish contain omega-3 fatty acids, which are essential for your baby's brain and eye development. Oily fish generally contain more omega-3 fatty acids. You should pay attention to food safety. Alternate your choices and choose from various types of fish. Avoid consuming just one kind of fish. Do not eat large predatory fish due to their high levels of methylmercury, which can damage your baby's nervous system.

Heading: Some pregnant mothers feel hungry all the time. What should you do?

Narrator: Some pregnant mothers feel hungry all the time. If you feel that way, what should you do?

Subheading: Tips on How to Feel Fuller

Super: Have smaller meals more frequently; Choose nutritious snacks; Fresh fruit; No-sugar-added dried fruit; 240ml Low-fat milk or calcium-fortified soy milk; Choose foods that are rich in dietary fibre; Red rice, brown rice; Whole-meal bread; Vegetables

Narrator: It is easy to feel hungry during pregnancy. To make you feel fuller, it is good to eat smaller meals more frequently and eat slowly. Choose nutritious snacks that are low in fat and sugar. For example, a serving of fresh fruit or dried fruit without added sugar, or a carton of low-fat milk or calcium-fortified soy milk. As for main meals, choose whole grains like brown rice or whole-meal bread, and have plenty of vegetables. They are all rich in dietary fibre, which increases satiety and prevents constipation.

Subheading: Consume Less Snacks High in Fat or Sugar

Narrator: You should consume less foods and drinks that are high in fat or sugar.

Heading: How can pregnant mothers meet their calcium needs if they don't drink milk?

Narrator: How can pregnant mothers meet their calcium needs if they don't drink milk?

Subheading: Consume Two Servings of Dairy a Day

Super: 240ml Milk; 240ml Milk; Cheese; 150ml Yoghurt; 240ml Calcium-fortified soy milk; 240ml Calcium-fortified soy milk

Narrator: As part of a balanced diet, you should consume two servings of dairy a day. But if you don't drink milk, you can choose cheese, yoghurt or calcium-fortified soy milk in place of milk.

Subheading: Choose More Calcium-rich Foods

Super: Firm tofu; Dark green vegetables; Fish eaten with bones

Narrator: Choose more calcium-rich foods in your daily diet, such as firm tofu, dark green vegetables, and fish eaten with bones.

Subheading: Vitamin D Helps Calcium Absorption

Super: Be active outdoors to get exposure to sunlight

Narrator: Vitamin D helps calcium absorption. It is essential for the bone health of both you and your baby. So, get outdoors into the sunlight to get more vitamin D in your body.

Subheading: Choose Foods that are Rich in Vitamin D

Super: Oily fish; Eggs; Milk products and soy milk with added vitamin D

Narrator: As for diet, you can eat oily fish, eggs, milk products and soy milk with added vitamin D.

Subheading: A healthy diet and moderate exercise are equally important for pregnant mothers

Narrator: Choosing nutritious foods and getting adequate exercise can help pregnant mothers to stay healthy and well prepared for the birth of their babies.

Narrator: If you have doubts about your dietary needs, you should consult your health professional.

Super: Please visit www.fhs.gov.hk for more information on healthy eating during pregnancy

Narrator: For more information on healthy eating during pregnancy, please visit the website of the Family Health Service, Department of Health at www.fhs.gov.hk. This video is produced by the Family Health Service, Department of Health.