Pregnancy and Nutrition: What You Should Be Eating
By: Rebecca Crecente, PT, DPT, SCS
Every life is special, and in this life we have the capability to create another. For those that have decided to start a family or are already expecting a little one, it’s important to make sure that you’re preparing your body and your baby’s for the life ahead. Prior to and during pregnancy, your nutrition is key to a healthy birth and a healthier you.
Healthy Eating
The first stage of good nutrition during pregnancy is focusing on healthy eating by selecting nutrient-rich foods from a variety of sources to get the nutrients, vitamins and minerals both you and your baby need. Nutrition during pregnancy shares the same foundational principles as the dietary guidelines for all Americans focusing on a balanced assortment of lean meats and meat alternatives for protein, whole grains, fruits and vegetables, low fat dairy for calcium and vitamin D and healthy fats. Pregnancy nutrition does require an additional 200-300 calories per day during the second and third trimesters. You can meet this increased caloric need with one additional snack per day. A few great healthy snack ideas include an apple with nut butter, baby carrots with hummus or low-fat cheese or yogurt.
You have probably heard the saying “eating for two,” however, this is a common misconception. Being pregnant does not give you permission to eat anything you desire. According to Heidi Murkoff and Sharon Mazel in their book “What to Expect When You’re Expecting,” excessive intake or poor nutrition places the mother at risk for pregnancy complications including excessive weight gain, gestational diabetes, anemia and preeclampsia. Conversely, a pregnant woman who eats well and avoids excessive weight gain may experience less morning sickness, fatigue, heartburn and constipation, display better-balanced emotions, are more likely to have a full-term pregnancy and experience a quicker post-partum recovery. Of equal importance, healthy eating may also give your baby a better chance for a healthy birth weight, improved brain development, reduced risk for certain birth defects and less picky eating habits as they grow.
Maintaining your caloric intake
How does a mother know if she is eating enough calories to meet the needs of her own body and her developing baby? Your obstetrician-gynecologist (OB-GYN) will monitor your weight gain. If your weight gain is right on target, you’re eating the right amount of calories per day. If you are gaining too little weight or too much weight too quickly, you’ll have to adjust your caloric intake up or down, respectively. In general, daily caloric intake can be achieved by eating at least five times per day, three well-balanced healthy meals and two healthy snacks.
Supplements to consider
A prenatal vitamin is highly recommended when pregnant. In fact, any woman of childbearing age that is planning to become pregnant should take a prenatal vitamin. A prenatal vitamin contains a variety of vitamins and minerals, especially folic acid (400-600 mcg), iron (30 mg), calcium (250 mg), iodine (150 mcg) and omega-3 fatty acids/DHA (200-300 mg). Folic acid protects your baby from neural tube birth defect affecting the spine and brain. Folic acids can be found in green leafy vegetables, eggs, beans and citrus fruits. Iron is needed to meet the demands of the mother’s expanding blood supply and the developing blood supply of the baby. Iron rich foods include beef, green leafy vegetables, lentils and beans. Calcium is important for the mother’s bone health and fetal bone, muscle, heart and nerve development. Calcium is found in foods such as low fat dairy products, green leafy vegetables and salmon. Iodine has been found to be vital to normal thyroid function limiting the possibility of stunted physical growth, metal disability, deafness and miscarriage or stillbirth. Foods rich in iodine include cod, shrimp, tuna, eggs and dairy products. DHA is essential for proper brain growth and eye development. Foods high in omega-3 fatty acids/DHA include wild salmon, canned light tuna, walnuts and omega-3 eggs.
The importance of water
The demand for fluids increases during pregnancy both for the mother and the baby. Water eases constipation, rids the body of toxins and waste products, reduces swelling and risk of urinary tract infections and preterm labor. Generally, it is recommended to drink at least 64 ounces of water per day. However, the amount of water each individual needs is going to vary depending on activity level, the environment, food intake and body mass index. Your body will tell you when you need more water. Drink when you start to feel thirsty, but ideally before. Drink more water when you are exercising or have been in a hot environment. The best gauge of whether or not you are drinking enough fluids is the output and color of your urine. If your urine is dark yellow or similar to the color of apple juice, you need to drink more fluids.
Foods to Avoid
There are foods to avoid when pregnant to minimize you and your baby’s risk of listeria — bacteria that can cause a serious illness that can lead to miscarriage, stillbirth or preterm delivery. It is recommended to avoid raw seafood, undercooked meats and eggs, unpasteurized milk and cheeses, pasteurized soft cheeses, hot dogs, deli meat and unwashed raw vegetables. It is also important to avoid seafood with high mercury content including shark, swordfish, mackerel and tilefish.
Are you experiencing pain or dysfunction during pregnancy?
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