The Role of Nutrition Through Life Stages
Nutrition is a key component of health at every stage of life, but the periods of pregnancy, breastfeeding, and infancy require a unique focus. The food choices made during these stages not only impact the mother’s health but also have lifelong consequences for the child’s growth, immunity, and overall well-being.
From ensuring optimal nutrient intake during pregnancy to making informed choices about breastfeeding and introducing solids, this guide breaks down essential nutritional strategies to support both mother and baby.
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Nutrition During Pregnancy: Supporting Mother & Baby
Understanding Nutrient Needs in Pregnancy
Pregnancy is a period of rapid growth and development, demanding increased nutrient intake to support the baby’s formation and the mother’s health. The common phrase “eating for two” is misleading—additional calorie requirements are relatively small, while the focus should be on nutrient-dense foods.
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First trimester (weeks 1-12): No extra calories required.
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Second trimester (weeks 13-26): Additional 350 calories/day.
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Third trimester (weeks 27-40): Additional 450 calories/day.
Essential Nutrients During Pregnancy
Protein: The Foundation of Growth
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Function: Builds the baby’s skin, muscles, and organs.
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Sources: Lean meats, poultry, fish, eggs, tofu, legumes, nuts, and seeds.
Folate: Preventing Neural Tube Defects
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Function: Essential for brain and spinal cord development.
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Recommended intake: 500 mcg/day (first trimester).
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Sources: Leafy greens, legumes, fortified cereals, oranges.
When you think of folate, think of green vegetables, as these tend to have the highest levels of this vitamin.
Iron: Supporting Oxygen Transport
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Function: Prevents anaemia and supports foetal development.
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Sources: Red meat, poultry, beans, spinach, iron-fortified cereals.
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Tip: Pair iron-rich foods with vitamin C (e.g., citrus fruits) for better absorption.
Iodine: Brain Development & Metabolism
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Function: Prevents congenital hypothyroidism.
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Recommended intake: 150 mcg/day.
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Sources: Seafood, dairy, iodised salt.
Vitamin D: Bone & Immune Health
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Function: Enhances calcium absorption for strong bones.
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Sources: Sunlight, fortified dairy, fatty fish.
Food Safety During Pregnancy: What to Avoid
Pregnant women are more susceptible to foodborne illnesses, which can have severe consequences for the baby.
Listeria Risk: High-Risk Foods
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Avoid: Soft cheeses, deli meats, raw seafood, pre-packaged salads.
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Prevention: Ensure all foods are cooked thoroughly and stored properly.
Deli meats and pre-cooked food options (that are not reheated) at cafes should be avoided during pregnancy.
Mercury in Seafood
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Limit: Shark, marlin, orange roughy, catfish (due to high mercury levels).
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Safe options: Salmon, trout, sardines, prawns.
Alcohol & Pregnancy: No Safe Level
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Risk: Birth defects, low birth weight, developmental issues.
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Recommendation: Avoid alcohol completely.
Breastfeeding: The First Step in Infant Nutrition
Why Breastfeeding is Recommended
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Strengthens immunity (reduces risk of infections, diabetes, obesity, asthma, eczema).
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Aids postpartum recovery (supports uterine contraction, restores iron levels).
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Enhances mother-baby bonding through hormonal release.
Nutrients in Breastmilk
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Colostrum (first 1-7 days): High in antibodies and prebiotics.
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Mature milk: Provides essential macronutrients and micronutrients.
Nutrition for Breastfeeding Mothers
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Increased needs: Protein, calcium, iron, vitamin C, vitamin A.
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Hydration: 2-3L/day of water.
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Healthy snack ideas: Yoghurt, nuts, wholegrain toast, smoothies.
Infant Nutrition: The First Year
Introducing Solids: When & How
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Signs of readiness: Watching food, reaching for food, increased hunger.
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First foods: Iron-rich purees (fortified baby cereals, legumes, mashed meats).
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Texture progression:
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6-8 months: Mashed, smooth foods.
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8-9 months: Soft lumps, finger foods.
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9-12 months: Chopped, self-feeding.
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Infant Food Safety & Allergy Prevention
Unsafe Foods for Infants Under 12 Months
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Honey: Risk of botulism.
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Whole nuts, hard vegetables: Choking hazard.
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Raw eggs, unpasteurised dairy: Risk of salmonella.
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Juice, soft drinks, cow’s milk: Not suitable before 12 months.
Introducing Allergens Early
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Early exposure to egg, peanuts, dairy, wheat, fish may reduce allergy risk.
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Introduce one allergen at a time and monitor for reactions.
Laying the Foundation for Lifelong Health
The early years of life present a critical window for establishing long-term health. Proper nutrition during pregnancy, breastfeeding, and infancy supports optimal growth, brain development, and immune function.
By understanding essential nutrients, food safety guidelines, and best practices for introducing solids, parents and professionals can make informed choices that promote lifelong well-being.
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