Proper Nutrition Is Important When You Are Expecting
After the first several months (which are often marked by some nausea) have passed, expectant mothers have an increased desire to eat well. To meet your nutrition goals, a variety of healthy foods in appropriate portions are recommended.
During your first trimester, the quality of what you eat is more important than the quantity. Folic Acid is especially important in the prevention of neural tube defects. If you are at high-risk, folic acid supplementation does not eliminate the need for counseling or possibly prenatal testing for these defects. We currently recommend that if you are considering pregnancy, begin taking a multivitamin (Centrum, One-a-day, etc), that includes at least 400mcg of folic acid, a month or so before you attempt to conceive. Once you are pregnant, your obstetrician will put you on a prenatal vitamin. Do not take more than the recommended daily dose of vitamins since certain components can be dangerous to both you and your baby, ie. Vitamin A.
Increasing your intake of fresh, raw green leafy vegetables such as spinach, brussel sprouts, broccoli; potatoes, orange juice and fortified breakfast cereals provides the natural form of folate. Folate is less bioavailable than the folic acid found in multivitamins. Much of the folate in foods is also destroyed during cooking and storage.
During the first 3 months, you need only consume your normal calorie amount plus about 100 extra calories "Desserts for two" will add up fast and replace the more nutrient dense foods you need. When you don't eat enough, the body may use protein as a source of energy, leaving a shortage of protein for fetal growth and development.
During pregnancy, your appetite can be unpredictable; you may find yourself more moody, fatigued and feel the need to treat yourself to special foods.
Pampering yourself is always a good idea and eating sweets or "junk" food now and then will not hurt you.
How much weight should you gain?
If your prepregnancy weight is considered: You should gain approximately:
Underweight 28-40 pounds
Normal 25-35 pounds
Overweight 15-25 pounds
Very Overweight 15 pounds
Your baby depends entirely on what you eat for nutrients. You usually won't have to force weight gain. Starting in your second trimester, you will be hungrier and you will eat more accordingly. You may be surprised to find a larger than expected weight gain of 6 or more pounds around the 6th month. This is not the time for dieting but for better food choices.
As an example, an underweight woman might gain weight during her pregnancy as follows:
Date Example weight gain
10 weeks 1.5 pounds
20 weeks 9 pounds
30 weeks 19 pounds
40 weeks 28 pounds
For the above example, the 28 pound weight gain would be distributed as follows:
Breasts 1 pound
Placenta 1.5 pounds
Uterus 2 pounds
Blood & Fluids 4.5 pounds
Baby 7.5 pounds
Mother's Stores 10. 5 pounds
You can expect to gain about 1 pound per week during your second and third trimester.
During the 3rd trimester, the fetus gains most of its weight and also undergoes a "brain growth spurt". Essential fatty acids are very important in optimal brain development. Canola and safflower oils, eggs, walnuts, salmon, herring and bluefin tuna are rich in these oils.
Food PyramidWhat shape is your Food Pyramid?
Is it heavier on the top where the high caloric fast foods and snacks reside? Ideally, your pyramid should look like the one on the left with 8 servings of breads and starches, 4 servings of fruit or juice, 3 servings of vegetables 3-4 servings of milk 6-7 oz of meat/fish or protein foods, with minimal servings from "the top".
Snacks can play an important role in maintaining your strength and mood. The best eating plan to maintain your energy level will include meals and snacks (Energy Breaks) that include some protein as well as starch or carbohydrate. Carbohydrates should be your main source of energy. Because your baby grows every minute for 40 weeks, it will need a constant supply of energy. It takes over 80,000 calories during your pregnancy in addition to your own calorie needs, to build a healthy baby.
Some fast and easy sources of protein include peanut butter, yogurt, milk, cheese, Instant breakfast mix, cereal with milk, bean soup, grilled cheese sandwiches, low fat pudding, or even leftover pizza. A glass of milk with any of the above will help you meet your calcium needs.
Prenatal vitamins and supplements
Prenatal Vitamins are generally prescribed to help you meet some of the known nutritional requirements during pregnancy. Pregnancy greatly increases the need for some nutrients and it can be hard to meet these needs through diet alone. Iron and folic acid are two such nutrients. Clinicians who do not prescribe prenatal vitamins may prescribe folic acid and iron supplements. Iron requirements increase during pregnancy due to the increase in maternal circulating blood volume, fetal storage and the high cost of pregnancy including any blood loss during delivery. Recommended dosage is 60 mg/day. Calcium requirements also increase to meet the needs of the baby's bones and teeth without affecting your bone density. By the 3rd trimester, 4 servings of milk, yogurt, cheese or even calcium enriched orange juice is necessary.
Excessive amounts of some nutrients may harm the fetus. Preformed vitamin A greater than 4000IU/day especially in the early stages of pregnancy may cause fetal malformations. It is recommended that liver consumption be reduced or eliminated. Do not take other vitamins or minerals including Fish Oil supplements or Royal Jelly in addition to your prenatal vitamins. They are unnecessary and may be harmful. Keep in mind prenatal supplements do not make a poor diet healthy. Food will work for you!
Fluid Retention
A salt-free diet is not generally recommended, but certain foods and liquids do contain an excessive amount of salt that may promote excessive fluid retention in some patients.
You may want to cut out or minimize:
* Soda-drinks (soft drinks) including diet drinks
* Bacon, sausage, country ham, salt pork and luncheon meats
* Canned soups, canned vegetables, canned meats and fishes
* Salted popcorn, pretzels, potato chips, corn chips, salted nuts, saltines, etc.
* Tomato juice, V-8 juice, bouillon cubes, mustard, salt
Bedrest (lying on side) allows the kidneys to excrete sodium and water retained by the hormones of pregnancy. This may prove as effective as diet manipulation for the control of fluid retention late in pregnancy. If you experience headaches or blurred vision notify your physician. Your own fluid needs will increase to about 2 quarts/day due your expanding blood volume and to prevent constipation. Milk, fruit juice, and water are appropriate fluids. Juice however will add 120 calories (or more) / 8 oz cup and can contribute to excessive weight gain.
Caffeine
Coffee, tea, and sodas such as cola, Surge, and Mountain Dew contain caffeine. Non-gourmet coffee contains approximately 135 mg caffeine while an 8 oz Starbucks contains 250 mgs. The exact effects of caffeine on pregnancy are unknown. Some studies show few if any effects. Other studies connect high caffeine intake (over 300 milligrams/d) with an increased risk of pregnancy complications and infertility.
Because the effects of caffeine on pregnancy are not yet clear, pregnant women should limit caffeine to less than 250-300 mg per day. Keep in mind, the typical coffee mug holds 8 oz or more of coffee. (Not to mention the additional calories from the cream and sugar!)
Contrary to popular belief, cocoa is not high in caffeine. An 8oz cup of cocoa contains about 5 mgs of caffeine, while 1 oz of pure semi-sweet chocolate contains 20 mgs / oz. also contains caffeine, about 50 mgs/ cup if seeped for 5 minutes. Not all "herbal teas" are caffeine-free. Herbal teas are good substitutes when used with caution. Large amounts of herbal teas can cause various reactions. Chamomile, goldenrod, marigold, and yarrow can cause allergic reactions, which may include severe diarrhea and increased blood pressure. Avoid diarrhea-causing teas including senna bark, aloe, buckthorn, dock and aloe.
Herbs
The difference between medicinal and food use of herbs is in the amount of the herb used. Small amounts (milligrams) of ginger or garlic are used as spices, larger amounts (several grams) are taken medicinally as a supplement.
The following is a partial list of Medicinal Herbs that are not considered appropriate for use during pregnancy or lactation.
* Aloes
* Borage
* Buckthorn
* Burdock
* Cascara
* Chamomile
* Chaparral
* Cohosh
* Comfrey
* Dong Quai
* Ephedra
* Fenugreek
* Feverfew
* Ginseng
* Hydrangea
* Jimson weed
* Juniper
* Licorice
* Lobelia
* Pennyroyal
* Raspberry
* Sassafrass
* Senna
* St. John's Wort
* Willow
* Yarrow
Typically, herbs are considered safer than medications. However, in the US, medicinal herbs are not currently tested for safety or usefulness. There are no standards for sanitation, pesticide contamination, or of the purity of the supplement. Some products have been found to contain heavy metals, even in more common supplements such as calcium. The actual amount of the herb in the supplement may vary significantly from the label. Misconceptions regarding the drug-like activity of herbs can make their consumption during pregnancy or breastfeeding risky. For example, salicylate, the active ingredient in aspirin is not recommended during pregnancy. Salicylate is also found in willow, poplar and meadowsweet. Raspberry leaf tea can alter uterine contractions.
source : www.womanhealth.net
After the first several months (which are often marked by some nausea) have passed, expectant mothers have an increased desire to eat well. To meet your nutrition goals, a variety of healthy foods in appropriate portions are recommended.
During your first trimester, the quality of what you eat is more important than the quantity. Folic Acid is especially important in the prevention of neural tube defects. If you are at high-risk, folic acid supplementation does not eliminate the need for counseling or possibly prenatal testing for these defects. We currently recommend that if you are considering pregnancy, begin taking a multivitamin (Centrum, One-a-day, etc), that includes at least 400mcg of folic acid, a month or so before you attempt to conceive. Once you are pregnant, your obstetrician will put you on a prenatal vitamin. Do not take more than the recommended daily dose of vitamins since certain components can be dangerous to both you and your baby, ie. Vitamin A.
Increasing your intake of fresh, raw green leafy vegetables such as spinach, brussel sprouts, broccoli; potatoes, orange juice and fortified breakfast cereals provides the natural form of folate. Folate is less bioavailable than the folic acid found in multivitamins. Much of the folate in foods is also destroyed during cooking and storage.
During the first 3 months, you need only consume your normal calorie amount plus about 100 extra calories "Desserts for two" will add up fast and replace the more nutrient dense foods you need. When you don't eat enough, the body may use protein as a source of energy, leaving a shortage of protein for fetal growth and development.
During pregnancy, your appetite can be unpredictable; you may find yourself more moody, fatigued and feel the need to treat yourself to special foods.
Pampering yourself is always a good idea and eating sweets or "junk" food now and then will not hurt you.
How much weight should you gain?
If your prepregnancy weight is considered: You should gain approximately:
Underweight 28-40 pounds
Normal 25-35 pounds
Overweight 15-25 pounds
Very Overweight 15 pounds
Your baby depends entirely on what you eat for nutrients. You usually won't have to force weight gain. Starting in your second trimester, you will be hungrier and you will eat more accordingly. You may be surprised to find a larger than expected weight gain of 6 or more pounds around the 6th month. This is not the time for dieting but for better food choices.
As an example, an underweight woman might gain weight during her pregnancy as follows:
Date Example weight gain
10 weeks 1.5 pounds
20 weeks 9 pounds
30 weeks 19 pounds
40 weeks 28 pounds
For the above example, the 28 pound weight gain would be distributed as follows:
Breasts 1 pound
Placenta 1.5 pounds
Uterus 2 pounds
Blood & Fluids 4.5 pounds
Baby 7.5 pounds
Mother's Stores 10. 5 pounds
You can expect to gain about 1 pound per week during your second and third trimester.
During the 3rd trimester, the fetus gains most of its weight and also undergoes a "brain growth spurt". Essential fatty acids are very important in optimal brain development. Canola and safflower oils, eggs, walnuts, salmon, herring and bluefin tuna are rich in these oils.
Food PyramidWhat shape is your Food Pyramid?
Is it heavier on the top where the high caloric fast foods and snacks reside? Ideally, your pyramid should look like the one on the left with 8 servings of breads and starches, 4 servings of fruit or juice, 3 servings of vegetables 3-4 servings of milk 6-7 oz of meat/fish or protein foods, with minimal servings from "the top".
Snacks can play an important role in maintaining your strength and mood. The best eating plan to maintain your energy level will include meals and snacks (Energy Breaks) that include some protein as well as starch or carbohydrate. Carbohydrates should be your main source of energy. Because your baby grows every minute for 40 weeks, it will need a constant supply of energy. It takes over 80,000 calories during your pregnancy in addition to your own calorie needs, to build a healthy baby.
Some fast and easy sources of protein include peanut butter, yogurt, milk, cheese, Instant breakfast mix, cereal with milk, bean soup, grilled cheese sandwiches, low fat pudding, or even leftover pizza. A glass of milk with any of the above will help you meet your calcium needs.
Prenatal vitamins and supplements
Prenatal Vitamins are generally prescribed to help you meet some of the known nutritional requirements during pregnancy. Pregnancy greatly increases the need for some nutrients and it can be hard to meet these needs through diet alone. Iron and folic acid are two such nutrients. Clinicians who do not prescribe prenatal vitamins may prescribe folic acid and iron supplements. Iron requirements increase during pregnancy due to the increase in maternal circulating blood volume, fetal storage and the high cost of pregnancy including any blood loss during delivery. Recommended dosage is 60 mg/day. Calcium requirements also increase to meet the needs of the baby's bones and teeth without affecting your bone density. By the 3rd trimester, 4 servings of milk, yogurt, cheese or even calcium enriched orange juice is necessary.
Excessive amounts of some nutrients may harm the fetus. Preformed vitamin A greater than 4000IU/day especially in the early stages of pregnancy may cause fetal malformations. It is recommended that liver consumption be reduced or eliminated. Do not take other vitamins or minerals including Fish Oil supplements or Royal Jelly in addition to your prenatal vitamins. They are unnecessary and may be harmful. Keep in mind prenatal supplements do not make a poor diet healthy. Food will work for you!
Fluid Retention
A salt-free diet is not generally recommended, but certain foods and liquids do contain an excessive amount of salt that may promote excessive fluid retention in some patients.
You may want to cut out or minimize:
* Soda-drinks (soft drinks) including diet drinks
* Bacon, sausage, country ham, salt pork and luncheon meats
* Canned soups, canned vegetables, canned meats and fishes
* Salted popcorn, pretzels, potato chips, corn chips, salted nuts, saltines, etc.
* Tomato juice, V-8 juice, bouillon cubes, mustard, salt
Bedrest (lying on side) allows the kidneys to excrete sodium and water retained by the hormones of pregnancy. This may prove as effective as diet manipulation for the control of fluid retention late in pregnancy. If you experience headaches or blurred vision notify your physician. Your own fluid needs will increase to about 2 quarts/day due your expanding blood volume and to prevent constipation. Milk, fruit juice, and water are appropriate fluids. Juice however will add 120 calories (or more) / 8 oz cup and can contribute to excessive weight gain.
Caffeine
Coffee, tea, and sodas such as cola, Surge, and Mountain Dew contain caffeine. Non-gourmet coffee contains approximately 135 mg caffeine while an 8 oz Starbucks contains 250 mgs. The exact effects of caffeine on pregnancy are unknown. Some studies show few if any effects. Other studies connect high caffeine intake (over 300 milligrams/d) with an increased risk of pregnancy complications and infertility.
Because the effects of caffeine on pregnancy are not yet clear, pregnant women should limit caffeine to less than 250-300 mg per day. Keep in mind, the typical coffee mug holds 8 oz or more of coffee. (Not to mention the additional calories from the cream and sugar!)
Contrary to popular belief, cocoa is not high in caffeine. An 8oz cup of cocoa contains about 5 mgs of caffeine, while 1 oz of pure semi-sweet chocolate contains 20 mgs / oz. also contains caffeine, about 50 mgs/ cup if seeped for 5 minutes. Not all "herbal teas" are caffeine-free. Herbal teas are good substitutes when used with caution. Large amounts of herbal teas can cause various reactions. Chamomile, goldenrod, marigold, and yarrow can cause allergic reactions, which may include severe diarrhea and increased blood pressure. Avoid diarrhea-causing teas including senna bark, aloe, buckthorn, dock and aloe.
Herbs
The difference between medicinal and food use of herbs is in the amount of the herb used. Small amounts (milligrams) of ginger or garlic are used as spices, larger amounts (several grams) are taken medicinally as a supplement.
The following is a partial list of Medicinal Herbs that are not considered appropriate for use during pregnancy or lactation.
* Aloes
* Borage
* Buckthorn
* Burdock
* Cascara
* Chamomile
* Chaparral
* Cohosh
* Comfrey
* Dong Quai
* Ephedra
* Fenugreek
* Feverfew
* Ginseng
* Hydrangea
* Jimson weed
* Juniper
* Licorice
* Lobelia
* Pennyroyal
* Raspberry
* Sassafrass
* Senna
* St. John's Wort
* Willow
* Yarrow
Typically, herbs are considered safer than medications. However, in the US, medicinal herbs are not currently tested for safety or usefulness. There are no standards for sanitation, pesticide contamination, or of the purity of the supplement. Some products have been found to contain heavy metals, even in more common supplements such as calcium. The actual amount of the herb in the supplement may vary significantly from the label. Misconceptions regarding the drug-like activity of herbs can make their consumption during pregnancy or breastfeeding risky. For example, salicylate, the active ingredient in aspirin is not recommended during pregnancy. Salicylate is also found in willow, poplar and meadowsweet. Raspberry leaf tea can alter uterine contractions.
source : www.womanhealth.net
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