Pregnacare A-Z Guide To Pregnancy And Nutrition – Letter C

Letter C With Fruits Background

Are you pregnant? Make sure you read our Pregnacare A-Z of Pregnancy and Nutrition, covering everything important for parents-to-be. We take a look at the letter C during pregnancy

Our Pregnacare A-Z is a series of posts, one for each letter of the alphabet, designed to help you understand your nutritional needs, how they change and the best foods to choose during pregnancy and breast-feeding.

This A to Z answers many of the important questions mums-to-be have about pregnancy and nutrition. It covers topics from antenatal care through to water intake, via pregnancy vitamin supplements.  

You can download the full version of the guide in PDF format here.

If you have any further questions, make sure you ask your midwife or GP.

Pregnacare A-Z Of Pregnancy And Nutrition – What Does The Letter C Stand For?

Caffeine

How Much Caffeine Can I Consume When I’m Pregnant?

Woman Wearing Brown Hat Drinking Coffee

Whilst pregnant, caffeine intake should be limited to no more than 200mg a day because high levels of caffeine can result in low birth weight, or even miscarriage.

Caffeine occurs naturally in tea, coffee and chocolate and is also added to some soft drinks and ‘energy’ drinks. Try decaffeinated tea or coffee as an alternative.

The amount of caffeine found in some foods and drinks is as follows:

  • One mug of instant coffee: 100mg
  • One mug of filter coffee: 140mg
  • One mug of tea: 75mg
  • One can of cola: 40mg
  • One can of energy drink: up to 80mg
  • One 50g bar of plain chocolate: up to 50mg
  • One 50g bar of milk chocolate: up to 25mg

Calcium

Why Is Calcium So Important For Breastfeeding?

Person Carrying Baby In Arms

Calcium intake during breast-feeding is particularly important, as calcium is needed for the maintenance of normal bones. Breast-feeding is estimated to use 200-400mg/day.* Recommended intake of calcium during lactation is 1250mg/day, considerably higher than the 700mg/day required during pregnancy.^ For younger women and adolescents who are still developing their own bone mass, calcium requirements may be higher.

If you are breastfeeding, make sure you read our post of breastfeeding tips from our bloggers.

* Prentice A, 2003. Pregnancy and lactation. In: Pediatric Bone: Biology and Diseases. Eds Pettifor J, Juppner H and Glorieux F. Academic Press, London, UK, 249-269.

^ Scientific Advisory Committee on Nutrition (2011) Dietary Reference Values for Energy. The Stationary Office.

Calorie Intake

How Should My Calorie Intake Change During Pregnancy?

Black And Red Cherries On White Bowl

Energy needs only rise slightly during pregnancy because the body undergoes adaptations allowing increased energy needs to be met from only a very small increase in calorie intake. The recommended increase in energy intake for pregnant women in the UK is just 191kcals per day during the third trimester. ^

^ Scientific Advisory Committee on Nutrition (2011) Dietary Reference Values for Energy. The Stationary Office.

Citrus Fruit

Is It Safe To Eat Citrus Fruits During Pregnancy?

Citrus Fruits

In order to help your body absorb and effectively use iron and other nutrients from your food, you should eat plenty of vitamin C rich foods such as oranges, tangerines, grapefruit, lemons and tomatoes.

Make sure you also check out the rest of our Pregnacare A-Z Guide to Pregnancy and Nutrition:

A / B / C / D / E / F / G / H / I / J / L / M / N / P / S / T / U / V / W 

While every attempt has been made to ensure that the information contained in this guide is accurate and reliable, this is intended as a guide only and not a substitute for advice from a health professional. Please note: Vitabiotics cannot guarantee the reliability of facts obtained from other third party information sources. Information correct at time of being published (May 2020).

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Alexandra Phillips

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