A big thank you everyone who entered my recent nutrition in pregnancy survey from Aptaclub, your answers have been very helpful and will enable future campaigns to be highlighted to the areas that people weren’t aware of. Please check out the correct answers to the survey questions and the reason behind that answer…
Q1: How many extra calories do you need during pregnancy?
Answer: D (It depends on your stage of pregnancy) – While your diet needs to be nutrient rich enough to support two people, you don’t need to eat enough for two. Through most of your pregnancy your calorie intake should be the same as it was before you were pregnant, but once you reach the third trimester (from 27 weeks) you will need around an extra 200 calories a day.
Q2: Which supplement(s) are recommended during pregnancy? Select all that apply.
Answer: B (Folic Acid) & D (Vitamin D) – Experts recommend you should take supplements of folic acid and vitamin D during pregnancy, as you are unlikely to get enough from diet alone. The best source of vitamin D is the sun, but in the UK deficiency is not uncommon. Multi vitamins designed for pregnancy will contain the right levels of these two nutrients, plus many more. You should not take supplements containing vitamin A while you are pregnant.
Q3: Iron is an essential nutrient for you and your baby’s health, but if your iron level was adequate prior to conception, how much do you need every day?
Answer: B (14.8 mg – the same as before you were pregnant) – perhaps surprisingly, if your iron stores were adequate when you conceived then your recommended intake remains the same during pregnancy. However, it is a critical nutrient, supporting your baby’s brain and muscle development, as well as your own health and immune system, so make sure you get enough.
Q4: The best source of vitamin D is the sun, but it is also present in a few foods. Select the food(s) containing vitamin D from the list below.
Answer: A (salmon) & D (Mushrooms) – Oily fish, particularly wild salmon is the best food source of vitamin D, but it is also found in smaller quantities in mushrooms, especially shiitake, and eggs. In the UK deficiency is not uncommon, so a supplement is recommended during pregnancy.
Q5: Omega 3 is an essential fatty acid that is important to the healthy development of your baby during pregnancy and beyond. What role does it play? Select all that apply.
Answer: All of the above – The evidence supporting the importance of Omega 3 to early life nutrition is growing all the time. The only way to get omega 3 is through diet and oily fish is the best source.
Q6: Calcium is an essential nutrient to build your developing baby’s bones and teeth, as well supporting your own bone health. But which of these good sources of calcium are safe to eat in pregnancy? Select all that apply.
Answer: A (cheddar), B(Stilton) & C(Mozzarella) – all of these cheeses are safe to eat in pregnancy. You need to be cautious with soft and/or mould ripened cheese such as Camembert, because they may contain listeria. They can still be eaten, but only if they cooked thoroughly.
Q7: Vitamin A is stored by our bodies in our fat cells and liver. How much vitamin A do you need per day when pregnant?
Answer: C (1000 mcg – you need more than usual to support your growing baby) – you may be surprised to discover that your requirements for vitamin A actually go up during pregnancy, although you do have to be very careful not to have too much! Vitamin A is essential to your baby’s eye development, but a well balanced diet should provide all that you need. Avoid liver and supplements containing vitamin A, such cod liver oil, because the levels could be too high.
Q8: The long terms benefits of Omega 3 to future health are still being studied. What are the potential benefits to your baby? Select all that apply.
Answer: All of the above – The evidence to support the importance of Omega 3 on long-term health is growing all the time. The only way to get omega 3 is through diet and oily fish is the best source.
Q9: Nutrient-dense fish and seafood are excellent sources of vitamins and minerals. But which of these are safe to eat in pregnancy? Select all that apply.
Answer: All of the above – prawns and mussels are safe to eat in pregnancy as long as they are thoroughly cooked. Fresh tuna should also be well cooked and limited to two portions a week, because of mercury levels.
Q10: Iodine is essential to thyroid health and also supports your baby’s brain development. Pregnant women need 250ug a day. But which foods are good sources? Select all that apply.
Answer: A (Prawns) & B (Milk) – milk and dairy are good sources of iodine, as are prawns and white fish. Vegans may want to consider talking to a health care professional about iodine supplements.
As a thank you for completing the survey I was offering a Nutribullet and Baby Bullet Kit to one lucky person…. Congratulations to Monika Suchonska! – Aptaclub will be in touch soon to arrange your prize.
How well did you do?
Disclosure: This post is brought to you in collaboration with Aptaclub