| Pregnancy Nutrition for Healthy Babies | ||
| The expression “you are what you eat” applies to your unborn baby too. A mother’s diet during pregnancy has a great impact on the growth, development and health of her unborn baby. It is very important to eat a | ||
| three balanced and varied meals every day that include protein, dairy products, breads, grains, fruits, vegetables and water. Your nutritional needs increase during pregnancy, and many women take vitamins while they are pregnant to ensure that they are getting enough folic acid, iron, calcium and other essential vitamins. No pill can replace the essential phytonutrients found in fresh fruits and vegetables, but it is, as we all know, very difficult to eat healthy all of the time. A pre-natal vitamin supplement will ensure that you are getting the minimum vitamin requirements for your baby. | ||
| Folic acid is so important, especially at the beginning of
pregnancy, that most doctors recommend that women planning a family take
folic acid supplements prior to conception. It is essential for the baby’s
growth and prevents some birth defects such as spinal bifida. Folic acid,
which also protects against heart disease, is found in dark leafy
vegetables, orange juice and some nuts, but is difficult to obtain from diet
alone.
Many pregnant women assume they are “eating for two” and overindulge during their pregnancy. The result is extra strain on the body during pregnancy and unwanted extra pounds after the baby is delivered. Remember that the growing fetus inside of you is very tiny and doesn’t need as many calories as you think. Doctors recommend an additional 200 calories per day in the first trimester, with weight gain in the area of 1 to 1 ½ pounds per month. If you are gaining significantly more than that in the first trimester, you are probably consuming too many calories. Calorie needs increase as the pregnancy progresses, from 300 extra calories to 500 extra calories, depending on your activity level. Weekly weight gain will increase towards the end of the pregnancy. The recommended weight gain for most women during pregnancy is 25-30 pounds, or 35-40 pounds if you are carrying twins. Of course, only your doctor can tell you how many calories you should be eating and how much weight you should be gaining. Needless to say, pregnancy is not the time to cut back on calories or try to lose weight. This could have significant detrimental effects upon your baby. Pregnant women have an increased need for calcium because growing babies need calcium for strong bones and teeth. Try to eat at least four servings a day of milk, cheese or yogurt, along with other foods containing calcium such as dried beans, calcium-fortified orange juice and canned fish with bones (sardines or mackerel). Calcium deficiency can create health problems in pregnant women such as high blood pressure or preeclampsia. If you cannot tolerate eating the minimum amount of calcium-rich foods, talk to your doctor about a calcium supplement. Iron is also required in greater amounts during pregnancy. Many pregnant women become anemic as their blood supply increases, and the baby’s own blood supply develops. It is recommended that iron-rich foods be eaten with foods rich in vitamin C for maximum iron absorption. Examples of iron-rich foods include beef, dried fruits, sardines, and various vegetables. If you are exhibiting symptoms of anemia, your doctor may recommend an iron supplement (in addition to the iron found in your prenatal vitamin). Pregnant women should avoid caffeine, alcohol and sugary sodas, as these beverages do not contribute to the growth and development of a baby. In fact, no safe minimum has been established for fetal exposure to alcohol. Therefore, no alcohol should be consumed during pregnancy. Smoking can cause serious harm to the fetus. Quit smoking immediately when you discover you are pregnant. Raw and undercooked foods should never be eaten, because they are potentially contaminated with bacteria, which can harm a growing fetus. It is recommended that pregnant women avoid soft cheeses such as blue, feta, camembert and other similar cheeses, which also may contain harmful bacteria. Do not drink un-pasteurized milk or juices and wash raw fruits and vegetables thoroughly. Nausea can be a problem, especially in the first trimester of pregnancy. Many doctors recommend eating small (healthy!) meals throughout the day, or nibbling on dry crackers. Nutritional guidelines recommended on the Food Pyramid are applicable to pregnant women and non-pregnant women alike. It is best to eat wholesome grains, fruits and vegetables, lean meats and dairy products. Avoid saturated fats and sugary, processed foods but try to incorporate monounsaturated “good” fats found in canola and olive oils, avocados and nuts into your diet. Eat lots of high-fiber foods and drink lots of water to help avoid constipation, a common side effect of pregnancy. In general, make the effort for your baby to avoid the empty calories in junk food and eat a healthy, well-balanced diet. |
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