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Ask the Dietitian is not a substitute for a consultation with a professional
who can inform you of all the facts of your particular situation. We answer
questions in general terms only, to give you information that may
used as a starting point.
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| TOPIC - Pregnancy & Breastfeeding |
| Question |
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Is coffee higher in caffeine or tea? Should pregnant women avoid such beverage?
If the person dislikes milk, what other substitutes can be taken?
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| Answer |
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Depending on how strong you brew your tea, coffee is generally higher in caffeine,
particularly brewed coffee. Below is a comparison of caffeine content in various beverages.
Pregnant women are advised to limit the amount of caffeine they take to no more than 300 mg
per day, although many women prefer to have less than that or cut it out completely during
pregnancy. There is indication that drinking too much coffee may contribute to the risk of
low-birthweight babies. Caffeine is hidden in a number of sources including cold medication,
cola beverages, and chocolate.
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| Item |
Serving size |
Amount of caffeine |
| Coca-Cola |
1 can |
43 mg |
| Pepsi cola |
1 can |
35 mg |
| Coffee, brewed |
175 ml |
103 mg |
| Coffee, instant |
1 rounded tsp |
57 mg |
| Tea, black, brewed 3 min. |
175 ml |
36 mg |
| Tea, green |
250 ml |
30 mg |
| Iced Tea, various brands |
16-oz bottle |
15-40 mg |
| Chocolate bars |
1 bar |
10-40 mg |
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Milk and other dairy products are rich sources of calcium; the Singapore RDA recommends that
pregnant women consume 1000-1200 mg of calcium per day. Calcium is needed by the developing
fetus to grow strong bones and teeth, healthy nerves, heart, and muscles, and to develop normal
heart rhythm and blood clotting. If you do not like milk or other dairy products, you can take
a malt beverage like Horlicks or Nestomalt, cooked soya beans and lentils, ikan bilis & sardines,
and broccoli and spinach. Refer to the article Focus on Calcium
for a list of high calcium foods.
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| Question |
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I'm breastfeeding my 3 mth old and would like to continue until he is 6 mths old.
Is it possible for me to diet while making sure my milk supply and milk nutrition
level do not drop?
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| Answer |
It is best not to diet too drastically while breastfeeding - it takes about 500-700 calories
to produce 1 liter of milk. Most women lose weight when they are breastfeeding, especially
in the first two months. If you have stopped losing weight or are gaining weight, you may want
to increase your activity level. A brisk half-hour walk daily with your baby in a stroller
or sling will help you lose weight plus give you some fresh air. If that does not work, you
can consider cutting back a little and reducing your intake by about 100 calories per day, but
do not go below 1800 calories. You may need more calories if you have a larger stature.
Eat a well-balanced diet rich in wholegrains, fresh fruit and vegetables. Cut down on the
high-fat items such as deep-fried foods, desserts & sauces, and high-fat meats.
The nutritional quality of human milk generally remains quite adequate, and often unaffected,
even when a mother's caloric or nutritional intake is inadequate. The Committee on Nutritional
Status During Pregnancy and Lactation, of the Institute of Medicine, was "impressed by evidence
that mothers are able to produce milk of sufficient quantity and quality to support growth and
promote the health of infants -- even when the mother's supply of nutrients and energy is limited."
(1991). Having said that, you do not want to deplete your own stores for long as it affects your
nutritional status in the long run. A gradual weight loss of no more than a pound a week through
a combination of exercise and healthy eating should keep you nourished while continuing to
breastfeed.
If you need help with specific foods to eat, make an appointment with a dietitian at the hospital
and she will be able to give you some meal plans.
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| Question |
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I plan to have a baby this year, I have been on junk food diet, how many months in
advance must I have a balance and healthy diet if I plan to get pregnant in 3 months?
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| Answer |
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The sooner you get on a balanced & healthy diet, the better it will be as that will give
your body time to build up its stores. Nutrients that are particularly important for a
healthy pregnancy are iron, folate, and calcium. You may also need to gain some weight as
it is difficult to get pregnant when you are underweight (BMI less than 19) and you need the
extra body stores to support the fetal growth. Use the Healthy
Diet Pyramid as a guide to the amounts of each food group to eat, plus add foods high in
iron, folate & calcium such as red meats, wholegrain cereals, leafy green vegetables and
dairy products. Good luck!
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