Nutrition and Pregnancy The single most important thing that you can do for your baby is to eat a healthy, well-balanced diet. A well-balanced diet is one that includes foods from all food groups in appropriate amounts, so as to ensure proper nutrition. Proper nutrition ensures that all essential nutrients (carbohydrates, fats, protein, vitamins, minerals and water) are supplied to the body to maintain optimal health and well-being. Good nutrition is essential for normal organ development and functioning; normal reproduction, growth and maintenance; for optimum activity level and working efficiency; for resistance to infection and disease; and for the ability to repair bodily damage or injury. While pregnancy is a normal alternative condition for the female body, it is stressful, and all nutritional needs are increased in order to meet the needs of the pregnancy. Nutrition is an important part of our daily lives-what we eat, how much sleep and exercise we get, and how we control our stress. Nutrition is even more important when you are pregnant, becuase what you eat, do and feel, your baby experiences the same thing. For 40 weeks, you are living, breathing and eating for 2. However, that does not mean that pregnancy is an excuse to induldge in cookies and ice cream! If anything, it is an excuse to watch what you eat even closer. Now, I am not saying that you can't enjoy those "sugar" cravings every once and a while, but it should not be the bulk of your diet. Pregnant women need a well-balanced, high-quality diet that includes 80 to 100 grams of protein, adequate salt (to taste), and water (to thirst), as well as calories from all of the food groups. The World Health Organization recommends that a pregnant woman eat a minimum of 75 grams of protein per day, but protein is just a marker for a nutritious diet. It must be obtained from a wide variety of whole food sources in order to get all of the important nutrients a woman needs during pregnancy. While the government's food pyramid is a good example of a well-balanced diet, pregnant women need more protein and calories in general. This means including:
While this may seem like a lot of food, it will supply the 2000 to 3000 calories needed per day to make a healthy baby A study conducted at Harvard University found that by eating at least 75 grams of protein per day, pregnant women could prevent diseases of pregnancy such as preeclampsia (metabolic toxemia of late pregnancy). During pregnancy a woman's blood volume increases as much as 40 to 60 percent, and in order to reach this necessary level and maintain it, a woman's body needs adequate protein, salt, calcium, potassium and water from her diet. In April of 1996 the Journal of the American Medical Association published an article indicating that calcium may also help reduce the incidence of preeclampsia. Other recent research indicates that pregnant women need adequate folic acid (a B vitamin) to prevent neural tube birth defects such as spina bifida. The Food and Drug Administration now recommends that breads and pastas be fortified with folic acid to ensure that all women of childbearing age get enough of it. Four hundred micrograms of folic acid a day is recommended. This can be obtained by eating whole grain breads, citrus fruits and dark green leafy vegetables.
Information accessed www.midwiferytoday.com
Folic Acid and Pregnancy
Many women do not understand the importance of regular folic acid intake before and during pregnancy, and how without it they put their unborn child at risk before they have even conceived. Of course every mother wants the best for their children, and with a little information, a little precaution and preparation there are certain conditions which can be effectively prevented, or at least experience reduced risk by as much as 70% by taking folic acid on a daily basis. Folic acid is a form of the B vitamin that aids in the regular cellular development and regeneration, and is especially crucial within the first weeks of your unborn baby’s development. It helps to insure proper formation of the brain and spinal cord, without which there is a higher chance of miscarriage, and a 1 in 1000 chance that the child will end up with a Neural Tube Disorder (NTD). Neural Tube Defects can manifest themselves as a number of different conditions upon birth, including spina bifida and anencephaly. The former, roughly meaning “open spine”, in its most severe cases can result in paralysis of the legs as well as bladder and bowel control problems. Anencephaly is a fatal condition caused by underdevelopment of the brain and skull. Primary risk indicators for NTDs include whether or not you have had a previous pregnancy which resulted in NTDs and/or whether or not anyone in your family has had experience NTDs. Adults, women and men alike, experience health benefits from regular folic acid intake as well. Individuals who take adequate amounts of folic acid experience:
For most women the recommended dosage for everyday health and pre-pregnancy preparation is 400 micrograms per day. Once you become pregnant the dosage should be increased to at least 600mcg, however your doctor may recommend 1000mcg, and most prenatal vitamins contain this amount. If you exhibit any of the above listed risk factors for NTDs it might be beneficial to take 4000 micrograms, up to 10 times the normal dosage. Discuss any potential problems with your doctor and he or she will help you determine if an increased dosage is right for you. It is important to know that folic acid is a water-soluble vitamin, thus the body will naturally flush out excess quantities present in the system, making overdosing less of a consideration than with vitamin A, for example. One of the few known dangers of taking folic acid daily is the potential for hiding a vitamin B deficiency, often occurring in vegetarians, particularly if you do not eat or drink dairy products. If you think you might be at risk for a vitamin B deficiency, consult your doctor. The particular form known as folic acid is man made, and found primarily alone in folic acid pills, in conjunction with other daily essentials in multivitamins, and in fortified foods. The natural version which is contained in certain foods, folate, is not as readily or as effectively absorbed by your body. As such, it is highly recommended that you take the synthetic version on a daily basis. The FDA mandates that all enriched grain products, such as cereals, breads, pasta, and rice, must have folic acid added. Some go as far as to add 100% of your recommended daily dosage, so read the nutritional information on your cereal as you shop. Green foods generally tend to contain folate, the natural version of the vitamin. The North Carolina Folic Acid Awareness Campaign hosts a website “getfolic.com” that indicates which foods are “Excellent”, “Very Good”, or “Good” sources of folate.
However, a multivitamin still remains the #1 recommended means to get your folic acid because of all the other vitamins included. Remember that extra folic acid will be flushed out of your system, so do not hesitate to take a multivitamin simply because your breakfast cereal has 100% of your daily dosage already. Keeping in mind that 50% of all pregnancies are unplanned, and that it is not uncommon for a pregnancy to go unknown for a month or more, it is critically important for any woman of childbearing age to make sure she takes folic acid on a regular basis, and with few known negative side effects, proper folic acid consumption is an easy and safe way for you to reap a wide variety of health benefits with nearly no risk! Information accessed www.womenshealthcaretopics.com
Weight Gain and Pregnancy As long as junk food and excessive sweets (sugar) are avoided, or kept to a minimum, weight gain should not be an issue. The diet listed above (or something similar) should provide all of the necessary nutrients, and a woman should have little problem obtaining everything she needs. A "whole food" is one that is unprocessed and is as close to its natural state as possible. While vitamin supplements are very popular these days, there are risks to taking supplements of certain vitamins while pregnant (i.e., vitamin A), and others are simply poorly assimilated (i.e., calcium or iron). The B vitamins, for example, must be taken in congress (B complex supplement), as absences, insufficiencies or excesses of one or another can cause problems. Check with your care provider before taking anything while pregnant. Vitamins and minerals should be obtained from natural, whole sources whenever possible, to ensure quality and proper assimilation by the body. A qualified nutritional expert should assess special dietary needs.
Good Whole Food Sources: Protein: chicken, fish, beef, pork, turkey, tofu, nuts, legumes (beans), milk, eggs, cottage cheese, whole grains, wheat gluten, soy cheese Whole grains: brown rice, kasha (buckwheat groats), whole oats, whole wheat bread, whole grain cereals, quinoa, wild rice, wheat gluten, wheat germ, whole wheat pastas Fruits: strawberries, kiwi fruit, apples, oranges, bananas, mangos, cantaloupe, pears, grapefruit, plums, nectarines, and peaches Green vegetables: spinach, broccoli, zucchini, dark green lettuces, kale, Swiss chard, green beans, asparagus, arugula, lambs lettuce Dairy: milk, yogurt, hard cheese, cottage cheese, egg Other good whole foods: baked potatoes, sweet potatoes, carrots, squash, green peas, soy products, corn Iron: red meats, organ meats, eggs, fish poultry, blackstrap molasses, cherry juice, green leafy vegetables, dried fruits (raisins, apricots, etc.) Zinc: pumpkin seeds, squash seeds, sunflower seeds, seafood, organ meats, mushrooms, brewer's yeast, soybeans, eggs, wheat germ, meats, turkey Folic acid: spinach, asparagus, turnip greens, Brussels sprouts, lima beans, soybeans, organ meats, brewer's yeast, root vegetables, whole grains, wheat germ, bulger wheat, kidney beans, white beans, salmon, orange juice, avocado, milk
Vegetarians Milk, eggs and other dairy products are inexpensive sources of calcium and protein. For those who are vegetarian, or simply to provide variety in an omnivorous diet, soy products, beans and nuts can be substituted. Dark green vegetables provide carbohydrates, water, bulk fiber, vitamins A, C, and B, calcium, iron, and magnesium; the darker green, the better. It is best to eat these vegetables raw whenever possible, but steaming or baking will also retain most of the nutrients. Citrus and berry fruits provide a great deal of vitamin C, and yellow fruits and vegetables such as cantaloupe, sweet potato, carrots and mango are good sources of vitamin A. Both of these vitamins are important for fighting infection, boosting the immune system, cell structure development and preventing placental detachment (abruption). Zinc is another important mineral for pregnant women, as it aids in supporting the immune system. According to the Journal of the American Medical Association, zinc also helps to improve birth weight and certain aspects of fetal development
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Fun and Healthy Recipes! The Green Drink: Dr. Mitra Ray's recipe for a smoothie that can be a great snack! Rich in fiber and nutrient dense, this drink is wonderful for a healthy mom-to-be. (click on the link below for recipe) High Fiber Muffins This muffin is high in fiber and taste! Great for a snack or as an addition to breakfast! Italian Lentils with Rice and Carmelized Onions: Beans are a great source of protien! This "stew" makes plenty for leftovers to enjoy on many occasions-great for a budget! (click on link below for recipe) Spinach and Cheese Enchiladas An excellent dish for mexican food lovers! Prepared is a great source of protien and flavor! Vegetarian option available (click link below for recipe) Ultra Protien Taco Salad This provides 5 to 6 servings of fresh vegetables, 18 to 20 grams of protein (add cheese, cooked meat or hard boiled egg for even more protein) and exactly the kinds of fats needed. It also provides most of the daily requirement for fiber, lots of iron, calcium (even without the cheese) and other important nutrients. (click link below for recipe)
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If you would like further information on nutrition, feel free to contact Debi Friedly's website for pointers on how to maintain your health during pregnancy.
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