Eating Smart: Nutrition Tips for Pregnancy

Shannon couldn’t believe the news, her suspicions were correct, and repeating it to herself made it all the more real, “I’m pregnant, I’m pregnant”, she said all the way home from the doctor's office. But, at age 42, she was a little overweight and didn't want to panic, thinking about how much weight the upcoming nine months would add on to her small to medium size body frame. “I want my baby to get the best start in life, but I don’t want is to be straddled down with so much extra weight that it’s tough to work off,” she told her husband as they were out celebrating the good news.

One of most nutritionally demanding times in a woman’s life is during pregnancy. The requirement for some nutrients more than doubles yet the calorie intake should only increase by 15%. Like Shannon, most expectant mothers face the challenge of getting enough nutrition while not gaining too much weight.

Weight Gain During Pregnancy

Women need to add an additional 300 calories to their diet during pregnancy. On the average, the recommended weight gain is in the range of 25-35 pounds. During the first three months, most women will gain between two and four pounds. Throughout the remainder of the pregnancy the average weight gain is one pound per week.

Nutrition and Fetal Development

We all want to have a healthy baby and much of that depnds a mother’s good nutritional habits. The greatest gift you can give your developing baby is eating a well- balanced diet everyday throughout your pregnancy.

Necessary Nutrients for Pregnant Women Include:

Protein: Protein provides the growth element for body tissues. The RDA recommends 60 grams of protein a day for pregnant women, or two to three servings daily. Eggs, lean meats, beans and tofu constitute high-protein foods.

Calcium: Calcium is the building block for strong bones and teeth. During pregnancy a woman needs 1200/mg day, or four servings a day. Calcium is found primarily in milk products, broccoli and canned salmon.

Iron: Iron is necessary for strong blood. Iron requirements double during pregnancy, and equal 15-30mg per day. Foods rich in iron include liver, red meat and dried fruit. It is recommended that women take a vitamin supplement containing 30 mg of iron during the second and third trimesters.

Folic Acid: Recent studies suggest that folic acid reduces the risk of spina bifida and related birth defects by around 50%. Folic acid is found mainly in orange juice, green leafy vegetables, and beans . A supplement is usually added during pregnancy. It is recommended that all women considering getting pregnant take 400 micrograms of folic acid daily.

Are Prenatial Vitamins Essential?

Nutritious foods should be the first place you look in meeting your vitamin and mineral requirements during pregnancy. Taking a vitamin supplement is a good way to fill in the nutritional gaps when you are not getting adequate daily nutrition. However, some select women do require prenatal vitamins, these include women having multiple births, heavy smokers, alcohol and drug users.

What should I avoid?

Caffeine: The connection between caffeine and pregnancy is controversial. It is recommended pregnant women consume no more than 200 mg of caffeine per day .
Food Additives: There is no evidence that food additives such as MSG are harmful to a developing fetus.

Artificial Sweeteners: Aspartmae, commonly marketed as Nutrasweet is approved by the FDA as being safe for pregnant women.

Medicines: It is better to avoid all over the counter medicines during the first eight weeks of pregnancy. This is the when your baby’s heart, lungs and brain are being formed.

Occasional alcohol: The effects of occasional alcohol during pregnancy are unknown, so most health experts recommend against it. Some studies show that some pregnant women who consume one to two drinks daily give birth to smaller babies. Excessive alcohol use leads to serious fetal risks.

Some Serious Health Conditions Affecting Pregnancy:

High Blood Pressure during pregnancy can cause serious complications including a decrease in blood and oxygen to the baby. Women who smoke, are overweight, or have diabetes are at higher risk. If you suffer from high blood pressure, your doctor may put you on strict bed rest.

Gestational Diabetes affects between 3 to 6 percent of pregnant women. Screening for (GDM) should be done between 24-28 weeks. The treatment for this condition involves following a special diet, exercise and in some cases taking insulin injections.

Smoking During Pregnancy has serious affects on the fetus. When a mother smokes, nicotine and carbon monoxide get into the placenta, preventing the fetus from receiving the food and oxygen necessary to grow. The result is often is a baby with a low birth weight.

Heavy use of Alcohol during pregnancy can cause severe mental retardation. The condition is known as fetal alcohol syndrome. In addition, many children born to mothers who drink suffer from learning disabilities, hyperactivity and aggressive behavior.

Your Baby Depends on You!!!

The better you eat; the better you’ll feel throughout your pregnancy. The nutrition lifeline flows between you and your baby, and it’s important to ensure every child a healthy beginning. Remember, what’s good for you is also good for your baby.