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The journey of pregnancy… summed up pretty well!

The journey of pregnancy… summed up pretty well!😅

💭 DID YOU KNOW that protein, which we call a ma

💭 DID YOU KNOW that protein, which we call a macronutrient, is made up of more than 20 individual amino acids? … and within these amino acids are 2 types: essential and non-essential.⁠
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Essential amino acids cannot be made by the body, and therefore need to come from a person’s diet.⁠
The essential amino acids include:⁠
- Histidine⁠
- Isoleucine⁠
- Leucine⁠
- Lysine⁠
- Methionine⁠
- Phenylalanine⁠
- Threonine⁠
- Tryptophan⁠
- Valine⁠
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On the other hand, non-essential amino acids can be produced in your body and therefore do not need to come from the food you eat.⁠
Examples of non-essential amino acids include:⁠
- Alanine⁠
- Asparagine⁠
- Aspartic acid⁠
- Cysteine⁠
- Glutamic acid⁠
- Glutamine⁠
- Glycine⁠
- Proline⁠
- Serine⁠
- Tyrosine⁠
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Amino Acids are extremely important for the growth and development of the fetus, as it is the main component of protein. Therefore, we need to ensure we are particularly eating enough food rich in essential amino acids. Here are some examples of foods to regularly include in your diet!🥚🐟⁠
- Quinoa⁠
- Eggs⁠
- Turkey⁠
- Cottage Cheese⁠
- Mushrooms⁠
- Fatty fish such as salmon⁠
- Legumes and beans⁠
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Confused or need tailored dietary advice during your pregnancy? Contact me or book in for your FREE 20 min discovery call, link in bio!

Every mother has her ups and downs when it comes t

Every mother has her ups and downs when it comes to parenting! One minute your child might seem like a little angel, calmly sleeping in their crib, while another they may seem like the devil incarnate, throwing tantrums and testing the limits of your patience!! Comment down below your favourite things to do with your kids to keep them occupied…outside of screen time of course!⁠😂⁠
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Image: @common_wild

Most of us know not to consume alcohol or undergo

Most of us know not to consume alcohol or undergo smoking while pregnant, but what effects does it actually have on the baby if it happens?? Read more to find out!⁠
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First up… Smoking⁠🚭⁠
Smoking exposes a developing foetus to risks such as harmful chemicals, oxygen deprivation, and detrimental road blocks in brain development.
⁠
And alcohol?⁠🍷⁠
Well ethanol (a main ingredient found in alcohol), can trigger multiple forms of neurodevelopmental damage including foetal alcohol syndrome. ⁠
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Research has consistently shown that both smoking and alcohol use in pregnancy are associated with brain disorders including Autism and ADHD. Nicotine patches have shown to be beneficial in managing smoking cravings and other symptoms of nicotine withdrawal when you quit such as concentrating, frustration, restlessness and anxiety.⁠
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💛 On a positive note, globally, the rates of smoking and alcohol are decreasing! So lets keep spreading the message of the harmful effects of smoking and alcohol consumption during pregnancy, with the hope to have healthier and happier newborns in the future!

There are many reasons why mums choose not to brea

There are many reasons why mums choose not to breastfeed their newborn. ⁠🤱🏼⁠
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🔸These include:⁠
- Lactation issues/problems⁠
- Embarrassment about feeding in public⁠
- Lack of knowledge about breastfeeding⁠
- Misconception that infant formula is equivalent⁠
- Inadequate family and social support⁠
- Returning to work and accessing supportive childcare⁠
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💛 These barriers can be reduced with extra support from us, our friends and family! For example, providing a comfortable place for the mother to breastfeed, or informing or referring to health professionals about why breastfeeding is highly recommended. We know that breastfeeding can be extremely beneficial to both the mother and baby, and therefore, we should be encouraging this act and providing comfort when needed.⁠
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💛 Check out my website (link in bio) for a number of blogs on breastfeeding. DM or contact me also if you need advice or guidance on your breastfeeding journey.⁠
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Image Credit: @eib.saliba

💡You may have heard confusing recommendations o

💡You may have heard confusing recommendations or information when it comes to dairy consumption and fertility. Various studies have shown a positive outcome when it comes to consuming dairy, including a 2016 study that found a 21% increase in birth rates between women who consumed the highest intake of dairy (> 3 serves/day) and the lowest intake of dairy (<1.3 serves/day).⁠
⁠
This suggests that dairy intake does not affect fertility and may be associated with higher chances of live birth.⁠
⁠
Below are some ideas for sources of dairy, and what ‘1 serve’ looks like!🥛🧀⁠
- 1 cup (250ml) of full cream cows milk⁠
- 2 slices (40g) of hard cheese⁠
- ½ cup ricotta cheese⁠
- 200g or ¾ cup of milk yoghurt⁠
- 1 cup of soy milk or alternative milk, which contain at least 100mg of added calcium per 100ml.⁠
⁠
Need more tailored advice to suit your pregnancy journey? Contact me and book in your FREE 20 min discovery call! Link in Bio 😀

Vegan and vegetarian diets are becoming more and m

Vegan and vegetarian diets are becoming more and more popular within the past decade. However, these diets have been considered nutritional challenges during pregnancy, and they require strong awareness to achieve a complete intake of essential nutrients.⁠
⁠
Some essential nutrients that are shown to be at risk if consuming a vegan or vegetarian diet include:⁠
- Iron⁠
- B12⁠
- Vitamin D⁠
- Calcium⁠
- Zinc⁠
- Proteins⁠
- Essential Fatty Acids⁠
- Choline⁠
⁠
However, there is emerging research that discusses the benefits of vegan diets, such as being associated with a decreased risk for high blood pressure and diabetes.⁠
⁠
In saying that, those consuming a vegan or vegetarian diet need to be aware of the nutrient needs and supplement where needed. Iron and B12 are the 2 most common nutrients that are recommended to supplement if following this diet, however, consult with a health professional like myself before doing so.⁠
⁠
In the meantime… something to focus on!⁠
⁠
One 2019 review highlights the recommendations for women following plant-based diets, stating they should consume (each day):⁠
- 1-2 serves of dark leafy greens⁠
- 4-5 serves of other vegetables and fruit⁠
- 3-4 servings of legumes and soy products⁠
- 6 or more serves of whole grains⁠
- 1-2 servings of nuts and seeds⁠
⁠
I, myself, have been a vegan and vegetarian for many years over my lifetime. Contact me if you have any questions or need further guidance about consuming a vegan or vegetarian diet during pregnancy!⁠

The World Health Organisation (WHO) recognizes tha

The World Health Organisation (WHO) recognizes that breastfeeding is essential for achieving optimal child growth, development, and health. They recommend that children should be breastfed within the first hour of life, breastfed exclusively for the first 6 months, and after that, receive safe and adequate complementary foods whilst breastfeeding continues up to 2 years of age or beyond!⁠
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The current trends of breast milk consumption have displayed promising results from 2000-2019, however, there is still room for improvement. Breastfeeding is more common in low-income and middle-income countries than in high-income countries, however, significant gains in breastfeeding at age 6 months in high-income countries have been shown.⁠
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Exclusive breastfeeding, over the last 20 years has increased in all world regions except for the Middle East and North Africa, however, so did sales and consumption of breast milk substitutes such as infant formula in upper-middle-income countries that were specifically marketed to feed children up to 3 years. Interestingly, animal milk consumption by children younger than 6 months decreased significantly.⁠
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Although there has been slight improvements of trends in the consumption of breast milk in comparison to infant formula and animal milk, more education and work needs to be done to ensure that parents are aware of the importance of breast milk for their infant.⁠
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If you'd like some help in helping you to choose how you'd like to feed your baby, check out my blog link in the bio to read about "Breastfeeding vs Formula Feeding: Making an Informed Decision"

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