Central Coast Home & Lifestyle Autumn 2021

F o c u s o n C h i l d r e n

Nutrition for Pregnancy Pregnancy is a demanding time for the body, however you will only need a little more energy (kilojoules) each day than what was needed before pregnancy. It is normal and healthy to gain weight during pregnancy, but the amount that is healthy for you will depend on your weight before falling pregnant. The following nutrient needs increase during pregnancy: Protein, Iron (and anaemia), Iodine, Folate and other vitamins and minerals. So good nutrition during pregnancy is more about the quality of food eaten than the quantity. Choosing a wide variety of foods from each food group will help to meet the extra demands, however it may be necessary to eat more: Lean meat, chicken, fish and non-meat alternatives (such as dried beans, lentils, tofu and eggs (ensure cooked), nuts and seeds, reduced-fat milk, cheese and yoghurt and green leafy vegetables. It is also recommended that a folate supplement be taken before conception and for the first three months of pregnancy to help reduce the risk of neural tube defects such as spina bifida. During pregnancy, a woman’s immune system is lowered, so it is more difficult to fight off infection. Pregnant women have a higher risk of developing a food borne illness caused by listeria, campylobacter and salmonella. Pregnant women are also at risk of developing toxoplasmosis. Infection with

these ‘bugs’ can be dangerous to the health of your baby. Therefore, mothers need to be more cautious about their food choices to keep their baby safe. Tips to avoid food-borne illness during pregnancy: Reduce the risk of listeria infection by eating foods that have been freshly cooked or prepared and avoid Buffets, salad bars and sandwich bars,meats that are raw or undercooked, cold deli meats, packaged/ ready-to-eat meats including cooked cold ready-to-eat (unless reheated until steaming hot) Pre-packaged or pre-prepared fruits and vegetables, chilled seafood e.g. raw oysters, sashimi, sushi and cooked, chilled prawns or smoked salmon, soft cheeses like brie, camembert, feta and ricotta, unpasteurised milk products and juices, refrigerated paté, meat spreads or smoked seafood, raw or undercooked eggs. Rinse fresh fruits and vegetables in running water before preparing. Avoid raw sprouts. Follow safe food handling practices including washing hands, food preparation surfaces and utensils thoroughly. Mercury and fish - Pregnant and breastfeeding women are encouraged to continue eating fish and seafood (keeping in mind the tips above) as they are a great source of omega 3 fatty acids and protein. However, large, deep-sea fish can contain high levels of mercury. The mercury from these fish may affect the developing nervous system of unborn babies and infants. To reduce the risk of birth defects, pregnant women should limit their intake of fish high in

mercury: Shark (flake), broadbill, marlin and swordfish should only be eaten once per fortnight with no other fish during that fortnight. Orange roughy (sea perch) and catfish should be eaten no more than once per week, with no other fish that week, Two to three serves per week of any other fish not mentioned above may be eaten safely. An Accredited Practising Dietitian (APD) can provide nutrition and dietary advice to help meet the extra demands of pregnancy safely to help give your baby the best start.

Growing kids need dairy... It's no surprise that growing kids have a critical need for nutrients, especially calcium. But what will surprise you is that lots of kids don't get what they need each day. In fact, over half of Australian kids are likely to miss out on the recommended amount of calcium they need each day for growing bones- even though most Mums think they get enough. We only get one chance to build strong bones — when we're kids and teens. Children who get enough calcium start their adult lives with the strongest bones possible. That protects them against bone loss later in life. The amount of calcium absorbed into our bones is dependent on the amount of calcium that we eat and howmuch Vitamin D we get. Vitamin D is essential for calcium absorption and is gained primarily through sunlight. It can also be found in small amounts in foods such as fish and egg yolks. Many foods are now fortified with vitamin D. In Australia, these include margarine, some bread, breakfast cereals, milk and yoghurts and juices. Dairy provides calcium and a wide range of essential nutrients. So to help your kids reach their potential, make sure you give them three serves of dairy every day. They'll love it and so will their bones. *3 serves is equal to a glass of milk (250 ml), a tub of yoghurt (200g) and a piece of cheese (40g). Some kids can't eat dairy. They have to get calcium from other foods, such as: calcium- fortified soy drinks, calcium-set tofu, soybeans, broccoli, collard greens, kale, chard, Chinese cabbage, and other leafy greens, almonds and sesame seeds, white beans, red beans, and chickpeas, oranges, figs, and prunes.

Method: 1. Preheat your oven to 180 and grease your muffin tin or line it with paper liners. 2. Beat the eggs and add the rest of the wet ingredients and mix well. 3. Add the dry ingredients slowly, mixing and scraping the sides as you go. 4. After the other ingredients are well mixed, add the chocolate chips if desired. 5. Using a 1/4 cup measuring cup, scoop the batter in to your muffin tin, filling each spot 2/3 of the way full.

Ingredients: 3 cups wholemeal flour 1 cup applesauce 1/3 cup cocoa powder 3 eggs 2 cups grated zucchini

1 cup grated carrot 1 tsp baking soda 1/2 tsp baking powder 1 pinch salt 1 tsp cinnamon 1/2 cup chocolate chips (optional)

Bake at 180 degrees for approx 20 minutes.