|
| |
| |
Prenatal diet plays a key role in the growth and development
of your baby and how you cope during the pregnancy term.
From conception onwards, your baby is going to count
on you for everything. Along with your growing nutritional
needs, your blood volume increases to accommodate your
pregnancy and to store calories in preparation for nursing.
Now that you are eating for two it is safe to assume
that your nutritional intake may continue to rise until
your baby is born. It is important to note that individual
appetite and food preferences differ for every pregnant
woman. It is also important to note that just because
you are eating for two, you need not go overboard with
eating. Your energy requirements will increase only
by 25% or 500 calories per day. So just as it is important
to avoid binging, it is also important to avoid dieting
at this time. These vital nutrients outlined below need
to be a part of your diet regardless. |
| |
The must have Nutrients
|
| Nutrient
type |
Best
sources |
Amount
needed |
| Protein
- Amino acid is the main building
block for development and growth; it is responsible
for the manufacture of new cells and blood
production and energy required during labor
and delivery. Protein is also essential for
regulating fluid balance through the enzymes
and hormones synthesized. |
Poultry, eggs,
meat, seafood, soy beans, tofu |
At least 60gm
per day from 3 meals; 2-3 oz at each meal |
| Carbohydrates
- Carbs provide energy you can tap
from immediately; also provides energy for
the fetal growth and development. There are
simple carbs (foods with high sugar content),
complex carbs (starchy foods) found in grains,
potatoes and complex unrefined carbs found
in wholemeal foods; the latter provide fiber,
vitamins and minerals. Simple car work as
instant energy fixers. |
Whole grain cereals
and breads, brown rice and pasta, potatoes,
fruits and vegetables |
About 9 servings
daily from the high fiber group and 3-4 from
fruits and vegetables which equals to about
60% of your daily calorie intake |
| Calcium
this provides the mineral content
for your baby's teeth and bones apart from
strengthening your muscles. Keeping your intake
high ensures your baby doesn't tap into your
reserves (from your reserves & bones).
Sufficient calcium prevents leg cramps and
muscle spasms. It is important that you take
adequate calcium from the start as baby's
bones begin to form between weeks 4 - 6 |
Low fat dairy
products including milk, cheese, yoghurt,
soy milk, ice cream, sardines and salmon,
green vegetables like broccoli and spinach.
If you are not able to ingest dairy products
and milk, calcium supplements is a must. |
1200 mgs daily |
| Iron
- this nutrient is necessary to ensure a good
supply of hemoglobin, which help in the transportation
of oxygen from you to baby. Iron also brings
oxygen to your own muscles and organs thus
keeping fatigue in control. Iron supply should
not only be adequate but continuous throughout
pregnancy. Inadequacy can result in anemia |
Lean red meat,
spinach, whole grain breads, apricots, fortified
cereals, kidney beans and other legumes |
30 mg daily |
| Vitamin
A - this vitamin is necessary for
the formation of baby's tooth enamel, hair,
good eyesight and aids in the growth of thyroid
gland; helps your body fight infection |
Carrots, dairy
(milk, butter, cheese, egg yolks), leafy greens,
sweet potatoes |
Up to 100 mcg
daily retinol equivalent or 5000 IUs. Vitamin
A can reach toxic levels via supplements but
not from food sources |
| Vitamin
C - this vitamin contributes to
the development of the skin, tendons and bones
through the formation of collagen. Vitamin
C can also help you reduce your chances of
forming stretch marks. Assists in the absorption
of iron. |
Citrus fruits,
broccoli, tomatoes, blackcurrants |
About 80 mg
daily |
| Vitamin
B6 this vitamin contributes to baby's
overall development and also reduces the chances
of morning sickness in the first trimester.
Deficiency in this vitamin will cause baby
to develop cleft palate; for the mother there
is the risk of high blood pressure, edema.
Adequately consumed this vitamin will help
your body use up protein, carbohydrate and
fat efficiently. It plays a vital role in
protein and fatty acid metabolism and in the
production of red blood cells. |
Brewers yeast,
Green leafy vegetables, soy beans, baked potatoes,
meat, whole grain cereal, bananas, wheat-germ,
mushrooms |
2.2 mg daily |
| Folic
acid - one of the key vitamins for
pregnancy, this vitamin can prevent major
birth defects of the skull and spine in your
baby; it also aids in the production of blood
cells required during pregnancy. |
Raw leafy vegetables,
oranges, bananas, walnuts, broccoli, black
beans, chickpeas, whole grain bread and cereal |
400 mcg daily |
| Vitamin
B12 protects your nervous system
and increases your ability to produce red
blood cells; for your baby this vitamin is
necessary for the production of red blood
cells and prevents the incidence of oxygen
deprivation. It is responsible for the formation
of the central nervous system |
Liver, meat,
fish, poultry, milk. Since the source is mainly
of meat origin, vegetarians need to take supplements |
3-4 mg daily |
| Zinc deficiency
can cause miscarriage or stillbirth. This
mineral also aids in contraction during labor |
High fiber foods
like bran, nuts eggs, shellfish and hard cheese |
Burning sensation
behind the breast bone and sometimes regurgitation
of sour fluids |
| Fat
fat is a good source of long term energy for
you while your baby needs some fat to grow |
Plant oils such
as canola, safflower, peanut and olive. Fats
is also obtained from meat, dairy, nuts peanut
butter, salad dressings |
Fat should constitute
30% of your daily caloric intake with a low
intake of saturated fat and trans fat should
be eliminated from your diet totally if possible. |
|
|
| |
|
 Are
You a US Mom who is Pregnant and Without
Maternity Insurance?
"Whether you're
1 or 40 weeks pregnant, Maternity Advantage can help with medical
expenses, cribs, baby clothes, bedding, baby food and diapers.
Click
here for free information on
how you can save up to 65%."
|
|
|
| |
|
The
facts on Vegetarianism
You
need to make special efforts to ensure you eat right.
By that, you have to work hard at getting adequate amounts
of protein, vitamins and iron to meet your own and your
baby's needs. Pregnant women need to be more careful
of food choices than their meat-eating counterparts.
• Non-meat eaters can get their protein from dairy
products and fish; if you are a strict vegetarian (no
eggs even) you have to be vigilant about your menu.
You have to ensure your body has the correct combination
of incomplete but complementary plant protein found
in grains, pulses, beans and nuts to provide you with
the most of the necessary amino acids.
• For extra calcium, all pregnant women should
increase their milk intake to half a liter a day (you
can opt for semi-skimmed variety with high calcium and
low fat)
• Iron is hard to find in vegetarian meals; certain
substances interfere in its absorption. Dried fruits
especially apricots, eggs and green leafy vegetables
are secondary to meat in supplying iron since animal
sources of iron are more easily absorbed into the system.
Iron supplements may be recommended if your doctor sees
fit.
• If you are a pure vegetarian, you have to work
real hard to make sure you are not deficient in calcium,
vitamins B6 and vitamins B12 and D, all of which are
found mainly in meat & dairy products.
• Due to low fat and high bulk of vegetarian food,
pregnant women may have a hard time consuming enough
calories. Vitamin and mineral supplements becomes a
must and extra vegetable oils and fats may be encouraged
to increase fuel in the diet.
• Vegetarians can get their share of omega-3 from
dried peas, beans and nuts.
|
|
|
The
Add-ons
Whole grains facts
Boost your energy levels with grains;
grains and grain products belong to the rice family.
These foods should form the bulk of your diet since
they provide energy for your daily activities. Whole
grains consist of 3 layers: endosperm, germ, bran. They
contain more vitamins (B & E), minerals (iron, zinc,
magnesium) fiber and phytochemicals compared to refined
grains. Rich in fiber, whole grains help in bowel function
and keep you full with fewer calories. It is important
to consume enough fluids to combat constipation created
by the bulk from grains.
The facts on fats
There are four types of fat: saturated fat,
trans fat, monounsaturated fat and polyunsaturated fat
If your diet is high in saturated fat and trans fat
and low in unsaturated fat, your chances for getting
heart disease increases. Saturated fats are found mainly
in animal products, high fat dairy products (butter,
full cream milk and milk products); coconut milk and
cream and blended oils used for cooking are also high
in this type of fat. Trans fat is found in processed
foods like factory-made cakes, pastries, biscuits and
potato chips. High intake contributes to high cholesterol.
A diet high in saturated fats tends to raise blood cholesterol
levels. Monounsaturated fats are found in olive oil,
canola oil, peanut oil, most nuts and avocado. Good
sources of polyunsaturated fats are vegetable oils such
as corn, soybean, sunflower and safflower and deep sea
fish such as salmon, tuna. While both these fats are
beneficial, they should be consumed in moderation. Fish
is a rich source of unsaturated fat especially omega
3 fatty acids. Choose oily fish like mackerel, sardines,
tuna, herring, salmon which are high in this fat; eat
fish twice a weak if possible, as an alternative to
meat.
The facts on Water
It is very essential to keep up your fluid intake, especially
now since your blood volume and blood fluids are expanding.
Do not restrict your water intake if you suffer from
mild swelling of the ankles, fingers as this won't help.
If at all, limit your consumption of high calorie drinks
such as commercial juices and beverages but remember
water is best for your blood, your bowel function and
overall being. A good alternative to water is fresh
fruit juices; your fluid intake, chiefly water, should
be about 8 glasses a day (this does not include beverages).
Fruits for thought
A diet rich in meat and low in fruits and vegetables
may leach calcium away from your body; since our bodies
are largely made up of this mineral it is important
to increase fruits and vegetables intake as this slows
down the leaching effect. Our bones are kept strong
and become less prone to fractures. |
| |
|
|
|
|
|
