During pregnancy and breastfeeding …. all you need to know.
Nov 27, 2019
Introduction
The Academy of Nutrition and Dietetics recommends the following key components of a healthy lifestyle during pregnancy: 1
Additional energy requirements in pregnancy3
To meet the increased calorie needs, it is therefore recommended to eat several small meals throughout the day, i.e. five to six small meals, instead of just three main meals.
Introduction
The Academy of Nutrition and Dietetics recommends the following key components of a healthy lifestyle during pregnancy: 1
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Appropriate weight gain |
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A balanced diet |
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Regular exercise |
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Appropriate and timely vitamin and mineral supplementation |
Dietary and Calorie Recommendations during Pregnancy2
| Pre-pregnancy BMI2 | Total Weight Gain By Full Term |
| Underweight: < 18.5 kg/m2 | 12.5 – 18 kg |
| Normal: 18.5 – 24.9 kg/m2 | 11.5 – 16 kg |
| Overweight: 25 – 29.9 kg/m2 | 7 – 11.5 kg |
| Obese: ≥ 30 kg/m2 | 5 – 9 kg |
Achieving the right weight is important to avoid an oversized or underweight baby.
Additional energy requirements in pregnancy3
To meet the increased calorie needs, it is therefore recommended to eat several small meals throughout the day, i.e. five to six small meals, instead of just three main meals.
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A healthy eating pattern is very important during pregnancy and breastfeeding. Good nutrition plays a key role in the health of both mother and baby.
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Pregnancy Phase • Fetus takes mineral and vitamin needs from your body for growth and development. • This may put you at risk of developing certain nutrients deficiencies, if you do not consume enough. |
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Breastfeeding Phase • The nutrition requirements for breastfeeding are similar to those for pregnancy. • Your diet might affect your breast milk and your baby. • Babies should be fed exclusively on breast milk until six months of age. This will help them achieve optimal growth, development and health – World Health Organization (WHO)2 |
Reference
- Journal Acad Nutr Diet. 2014 Sep;114(9):1447
- Healthy Eating during Pregnancy Lactation. Nutrition Society of Malaysia 2011
- Recommended Nutrient Intake for Malaysia 2017
简介
The Academy of Nutrition and Dietetics 建议在怀孕期间的健康生活方式：
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适当的体重增加 |
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均衡的饮食 |
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经常运动 |
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适当补充维生素和矿物质 |
怀孕期间的饮食和热量建议2
| 孕前体重 BMI2 | 孕期体重增加正常范围 (kg) |
| 过轻: < 18.5 kg/m2 | 12.5 – 18 kg |
| 正常: 18.5 – 24.9 kg/m2 | 11.5 – 16 kg |
| 超重: 25 – 29.9 kg/m2 | 7 – 11.5 kg |
| 肥胖: ≥ 30 kg/m2 | 5 – 9 kg |
为了避免巨大儿或体重不足的婴儿，达到合适的体重增加非常重要。
怀孕期间的额外能量（卡路里）需求3
为了达到增加的卡路里需求，建议全天吃几顿小餐，即五到六餐，而不是三餐主餐。
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怀孕阶段 • 胎儿需要从您身体获取矿物质和维生素，以促进成长和发育。 • 可能会使您面临某些营养素缺乏的风险，如果你摄取不足够的营养 |
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哺乳阶段 • 哺乳期的营养需求与怀孕期相似。 • 您的饮食可能会影响您的母乳和宝宝。 • 婴儿应该完全用母乳喂养直到六个月大。这将有助于他们达到最佳的增长，发展和健康 – 世界卫生组织(WHO)。2 |
参考文献
- Journal Acad Nutr Diet. 2014 Sep;114(9):1447
- Healthy Eating during Pregnancy Lactation. Nutrition Society of Malaysia 2011
- Recommended Nutrient Intake for Malaysia 2017
Pengenalan
Berikut adalah komponen utama gaya hidup sihat semasa hamil yang dicadangkan oleh Akademi Pemakanan dan Dietetik: 1
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Penambahan berat badan yang bersesuaian |
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Pemakanan yang seimbang |
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Senaman yang kerap |
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Suplemen vitamin dan mineral yang sesuai dan tepat pada masanya |
Cadangan Pemakanan dan Kalori Semasa Hamil2
| IJT Pra-Kehamilan2 | Jumlah Penambahan Berat Badan Sehingga Terma Penuh |
| Kurang berat badan: < 18.5 kg/m2 | 12.5 – 18 kg |
| Normal: 18.5 – 24.9 kg/m2 | 11.5 – 16 kg |
| Berlebihan berat badan: 25 – 29.9 kg/m2 | 7 – 11.5 kg |
| Obes: ≥ 30 kg/m2 | 5 – 9 kg |
Mencapai berat badan yang sepatutnya adalah penting untuk mengelakkan kelahiran bayi bersaiz besar atau kurang berat badan.
Keperluan tenaga tambahan semasa kehamilan3
Untuk memenuhi keperluan kalori yang meningkat, ibu hamil disarankan untuk makan makanan yang berkuantiti kecil beberapa kali dalam sepanjang hari, contohnya makan lima hingga enam kali makanan yang berkuantiti kecil, bukan hanya makan tiga kali makanan utama.
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Corak pemakanan yang sihat adalah sangat penting semasa hamil dan menyusu. Pemakanan yang baik memainkan peranan penting dalam kesihatan ibu dan bayi.
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Fasa Kehamilan • Fetus mendapatkan mineral dan vitamin dari tubuh anda untuk tumbesaran dan perkembangan. • Ini boleh merisikokan anda untuk mengalami kekurangan nutrien tertentu, jika pengambil nutrien anda tidak mencukupi |
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Fasa Penyusuan • Keperluan pemakanan untuk penyusuan adalah sama dengan kehamilan. • Cara pemakanan mungkin akan menjejaskan susu ibu dan juga bayi. • Bayi harus diberikan susu ibu secara eksklusif sehingga berumur enam bulan. Ini akan membantu mereka mencapai tumbesaran, perkembangan dan kesihatan yang optimum – Pertubuhan Kesihatan Sedunia (WHO)2 |
Rujukan
- Journal Acad Nutr Diet. 2014 Sep;114(9):1447
- Healthy Eating during Pregnancy Lactation. Nutrition Society of Malaysia 2011
- Recommended Nutrient Intake for Malaysia 2017
