Test Your Prenatal Nutrition Knowledge

Test Your Prenatal Nutrition Knowledge

July 4th, 2010 by admin  |  No Comments

Do you know how to eat right for a healthy pregnancy and a healthy baby? Answer these nutrition questions to find out if your prenatal nutrition is on track.

Do I need more calories when I am pregnant?

While a pregnant woman does need to take in more calories than prior to pregnancy to provide adequately for the baby, the old adage about “eating for two” isn’t accurate. In fact, you don’t really need any extra calories until after the first trimester, and then only an extra 300 calories a day. That really isn’t much, so use caution. Overeating during pregnancy will lead to excess weight gain, and many women find those extra pounds especially hard to lose after pregnancy. Maintaining a healthy weight throughout your pregnancy will reduce the strain on your body and keep you in good shape to care for your baby!

Can I just take a supplement and not worry about my diet?

Prenatal supplements are an important source of the extra nutrients your body needs during pregnancy, but they should support a healthy diet, not replace it. The purpose of taking a supplement is to help provide a backup to fill any gaps in your diet. You should take a supplement every day, but it should not be your main source of vitamins and minerals. The nutrients found in food are better absorbed by the body than those in a supplement form, so they are still vital to good health.

Do I have to eat foods I don’t like?

You need to eat from all four food groups and choose a variety of options from each in order to get everything your body requires. If there are certain foods you really can’t bear, it’s ok to skip them as long as you ensure they are replaced with other foods offering similar benefits. If you aren’t a meat eater, you will need to find alternate sources of protein and iron. If broccoli doesn’t make your list, be sure to eat plenty of other leafy greens like spinach and kale. If you can’t eat an entire food group, such as dairy, due to an allergy or lactose intolerance, you should talk to your doctor about supplementation to make sure you get the right amounts of the nutrients missing from your diet.

Do I have to eat three meals a day?

It’s not necessary to eat three meals a day if you are having trouble with feeling too full or struggling with nausea that makes it hard to eat at certain times of the day. Breaking up your consumption into smaller meals throughout the day will prevent feelings of over-fullness, especially later in pregnancy. As long as you are getting the recommended servings of each of the food groups every day, it doesn’t matter how you split them up.

Are some nutrients more important than others?

All of the vitamins and minerals your body needs to be healthy are also vital to your baby’s health. There are some nutrients that have been especially newsworthy recently, however, as having special importance during pregnancy. Folic acid or folate has been shown to help prevent a number of birth defects, and pregnant women are strongly encouraged to eat plenty of foods containing folate. Calcium is also vital to a baby’s developing bones, so good sources in your diet are important. Pay special attention to these, and also to iron in your diet especially if your routine iron test shows low levels.

The Role of Protein

The Role of Protein

July 3rd, 2010 by admin  |  No Comments

The body needs many things to survive and to function at peak performance. One of the most important of these is protein. Protein is a macronutrient; this means that our bodies need quite a bit of it, as opposed to micronutrients like vitamins, which are not needed in large quantities.

Protein is a part of every cell in the body, and is used to perform many vital tasks, such as the creation of enzymes and hormones, and the building of tissue. Our bones, muscles, skin, and blood are all created using protein. Proteins are made up of amino acids, some of which our bodies are incapable of producing; we must provide these to our bodies through our diet. Unlike fat or carbohydrates, the body does not retain stores of protein, so we much continually replace it.

How Much Protein Do We Need?

The amount of protein recommended daily ranges from 10-35%, depending on age and gender. While high protein, low carbohydrate diets have been popular in recent years, the truth is that our bodies do not need to be overloaded with protein. A child between 1-3 years old requires on 13 grams of protein a day, while even an adult male needs only 56 grams. This isn’t really a lot, when you consider that one cup of milk contains 8 grams of protein. A child who has several glass of milk a day will easily meet and even exceed protein requirements.

What Foods Provide Protein?

The average person gets more than enough protein through their diet. Foods high in protein include eggs, meat, poultry and fish, dairy products, beans and nuts. As long as your diet contains some of these foods on a regular basis, you are likely getting enough protein.

A vegetarian or vegan diet can present some difficulties in getting enough protein, but it is certainly possible to do so. It simply requires a good understanding of nutrition and what non-animal sources of protein are available. In addition to the options above, tofu, some fruits and vegetables, and many grains contain protein as well.

Are All Proteins Equal?

There are two types of protein sources. They are incomplete, and complete proteins. A complete protein contains all of the amino acids our bodies require to survive. Complete protein sources are generally animal proteins such as meats, eggs, and dairy products.

It is possible to obtain all of the amino acids through a variety of other protein sources by mixing and matching these foods into your diet to ensure you are getting everything you need. Those who do not consume animal products will need to make sure various sources of proteins are incorporated into their diet to ensure the amino acids are all represented.

Some sources, while listed as complete proteins, may not be the best choice because they can be high in fat. A steak is a complete protein, but is also high in saturated fat. Dairy products too can be sources of excess fat. In moderation, these are excellent sources of protein and can be incorporated into a healthy diet. Leaner sources of protein, such as chicken, are a better choice for daily consumption, however.

Although the diet industry has pushed protein supplements in the form of bars and shakes for years, for most people the better choice is a healthy diet incorporating high quality, low fat protein sources. Synthetic sources may contain other ingredients that are neither necessary nor healthy.

Food Additives During Pregnancy

Food Additives During Pregnancy

July 2nd, 2010 by admin  |  No Comments

Most of the processed foods that we eat are filled with additives and preservatives. These are intended to improve the look, flavor, and longevity (shelf life) of these foods. While most of them are not dangerous during pregnancy, there are some additives that should be avoided.

The most important tool you have for protecting yourself and your baby from potentially harmful food additives is carefully reading product labels, and knowing what to look for.

MSG

Monosodium glutamate, or MSG, is a common additive in many processed foods including canned vegetables and frozen foods. Research shows a potential link between MSG and neurological disorders, and it can also affect your blood pressure, especially if it is already high.

Artificial Colors

Some are safe, but some are decidedly not. To make it easier on yourself, avoid artificial colors altogether; but just in case, it’s good to know which ones have been linked to serious conditions such as cancer. Completely avoid: Blue #1, Blue #2, Citrus Red #1. Citrus Red #2, Green #3, Red #3, Red #40 and Yellow #6. These are all potentially harmful to both you and your growing baby.

Nitrates and Nitrites

Found in processed meats such as hot dogs, bacon and sausages, these can cause a dangerous blood disease in your unborn child.

Artificial Sweeteners

There are a number of artificial sweeteners on the market today designed to lower the calorie content of foods. They are normally found in diet foods, however, watch for them in foods labeled “No Sugar Added”, as often artificial sweeteners have been added instead. The most common types of artificial sweeteners are aspartame, sucralose, and saccharin.

Of these three, saccharin is the one you most need to avoid. The FDA requires that foods contain it carry a warning on the label – not a good sign for consuming it during pregnancy.

Aspartame is a controversial sweetener; some say it is ok in moderation, but there have been studies linking it to various diseases, so it’s best to avoid it altogether. Sucralose is generally considered to be safe; however it has not been around long enough or tested well enough in pregnant women to be certain.

Other Additives to Avoid

Watch out for any food that contains BHA or BHT, Heptylparaben, Mannitol and Disodium Guanylate, Propyl Gallate, and Sodium Aluminum Silicate. All of these additives have been linked with fetal harm and should be avoided completely during pregnancy.

Safe Additives

There are some food additives that might sound dangerous but actually aren’t. Many of these are vitamins being added to fortify food. Folic acid, an important B vitamin during pregnancy, is a healthy additive in your food. Ascorbic acid is also ok, although it sounds a bit scary! It’s actually vitamin C. Natural additives such as pectin or citric acid are also safe during pregnancy.

The best way to avoid getting any of the dangerous additives is to eat fresh, home made foods and avoid processed foods as much as possible. When you do pick up a can or jar off the shelf, read the label carefully. If you aren’t sure what something is, look it up before consuming it. Look for foods labeled “all-natural” “no preservatives” and “no additives”. These foods may be more expensive and less convenient, but when your baby’s health is on the line, it is worth the extra time and expense.

Is All Cheese Safe During Pregnancy?

Is All Cheese Safe During Pregnancy?

July 1st, 2010 by admin  |  No Comments

Cheese is a great source of calcium and a healthy snack for pregnant women. However, there are some cheeses that should be approached with caution to avoid potentially harmful bacteria. You may have heard that you should avoid “soft” cheese such as Brie, as well as Feta cheese. Not all of these cheeses are dangerous, you just have to check for one important word: pasteurized.

What Is Pasteurization?

Created by (and named for) chemist and microbiologist Louis Pasteur in the mid 1800s, the process of pasteurization is intended to kill dangerous bacteria, or pathogens in foods. It is most often used on milk, and involves heating the milk to a temperature high enough to kill the bacteria. The term flash pasteurization simply means the product is heated very quickly and then cooled again. This process is often used on eggs and is believed to improve the taste.

Milk sold in US grocery stores today has been pasteurized. It not only makes the milk safer for consumption, but also extends shelf life. You can also purchase eggs that have been pasteurized, which allows the consumption of them in recipes where they are not cooked to be safe.

Pasteurization And Cheese

The reason that some cheeses have been on the unsafe list for consumption by pregnant women is that they are made with unpasteurized milk. This means that they can contain listeria, a bacteria known to be very harmful or even deadly to a developing fetus. This is the same reason pregnant women are advised against eating deli meats, which can often contain listeria as well.

Soft cheeses like Brie, Camembert, and blue cheeses as well as Feta cheese are often made with unpasteurized milk. The reason for choosing this less-safe option is generally the flavor. These cheeses depend on bacteria for their unique taste, and pasteurized milk can affect the flavor, so many manufacturers continue to make their cheese with raw milk. However, not all of these cheeses are made with unpasteurized milk. Read the label – if it states that pasteurized milk was used, the cheese is safe for consumption during pregnancy.

With more companies producing pasteurized cheeses, Brie, Feta, and the rest of the once-banned soft cheeses can make reappearance in a healthy pregnancy diet.

What About Other Cheeses?

Hard cheeses, such as cheddar and parmesan, are safe to consume during pregnancy. With all cheeses, however, make sure to follow safe handling instructions. Keep the cheese refrigerated, and don’t eat it past the best by date on the package. If you are purchasing your cheese from a deli, try to choose one that is busy and thus has a high turn-around for the cheese on their shelves. Even cheese made with pasteurized milk can be re-contaminated if not handled properly.

Processed cheeses such as American, ricotta, cream cheese and cottage cheese are also considered safe for consumption during pregnancy, but follow the same warnings listed above to ensure food safety. The rule of thumb is to refrigerate and consume promptly.

If you aren’t sure about a cheese, simply don’t eat it. That tantalizing cheese tray at the party may look delicious, but unless you are sure of what is on it and how long it has been sitting out, skip it. It’s not worth your baby’s health.

By taking some precautions, you can make all kinds of cheeses a healthy part of your pregnancy diet, and enjoy some you might have thought were off limits.

The Role of Vitamins

The Role of Vitamins

June 30th, 2010 by admin  |  No Comments

When many of us think of vitamins, we picture a bottle of pills or chewable capsules. It has become so common to think of “taking your vitamins” that we often forget where vitamins really come from.

Vitamins are naturally occurring, organic substances found in plants and animals. They are necessary to good health and help our bodies to function properly. Each vitamin has a role to play, and it’s important to get enough of all the necessary vitamins to ensure a strong and healthy body.

What They Do and Where to Find Them

Vitamins are generally known by letters, Vitamin A, B, C and so on, but they also often have another name. Knowing which vitamin is which, what they do for the body, and which foods provide them makes it easy to eat a balanced diet.

  • Vitamin A. This vitamin is available from both plant and animal sources. It plays a major role in protecting the immune system, eye health, reproduction, and helps build barriers in both the skin and linings of internal systems to keep out harmful bacteria. You can find Vitamin A in beef or chicken liver, dairy products, and many fruits and vegetables, especially carrots, spinach, kale, cantaloupe and apricots.
  • Vitamin B6. Necessary to immune and nervous system function, vitamin B6 also creates enzymes that metabolize proteins, and is required to create hemoglobin, which carries oxygen within the bloodstream. Vitamin B6 can be found in foods such as potatoes, bananas, garbanzo beans and chicken.
  • Vitamin B12. This vitamin is required to create red blood cells and support neurological function. Foods that provide Vitamin B12 are beef liver, clams, yogurt, and fish such as trout and salmon.
  • Folate. Another one of the B vitamins, folate has recently been shown to reduce the risk of a number of birth defects including spina bifida. You can get folate from foods such as whole grains and leafy greens like spinach and broccoli.
  • Vitamins B1-6 and B7. Also known as thiamine, riboflavin, niacin, pantothenic acid and biotin, the remaining B vitamins are also important to good health, helping to metabolize food into energy and create red blood cells. B vitamins can be found in a variety of foods such as meats, poultry, eggs, and green vegetables.
  • Vitamin D. Crucial to healthy bones, this vitamin helps in the absorption of calcium and bone growth. It also plays a role in immune health. This vitamin does not appear naturally in many foods, however it can be found in fish such as salmon, tuna, and sardines. Vitamin D is also absorbed into the body through sun exposure, however too much exposure to UV rays carries a risk.
  • Vitamin E. An antioxidant which can help to rid the body of free radicals, Vitamin E also supports a healthy immune system. This vitamin can be found in nuts such as almonds, peanuts and hazelnuts, as well as sunflower seeds, broccoli, and spinach.
  • Vitamin K. This vitamin plays an important role in blood clotting as well as maintaining healthy bones and tissue. It is most commonly found in leafy green vegetables such as kale, collard greens, spinach and broccoli.

Getting Enough Vitamins

It can be difficult to tell if you are getting enough vitamins from your diet, so it’s not a bad idea to take a daily multi-vitamin. Just be careful not to overdo it on supplements. Taking too much of some vitamins can actually be detrimental to your health. A balanced diet and a basic multi-vitamin should be sufficient to provide your body with what it needs to function and stay healthy.

Why you Need a Prenatal Supplement?

Why you Need a Prenatal Supplement?

June 29th, 2010 by admin  |  No Comments

Even if you are striving to eat a balanced diet from all four food groups, your vitamin and mineral intake can still fall short. During pregnancy, it is especially vital that you get the needed amounts of all of the necessary nutrients to support your health as well as your baby’s growth. In order to help you meet all of your nutritional needs, your doctor will recommend that you take a prenatal supplement.

What Is A Prenatal Supplement?

Like other multivitamins, prenatal supplements offer a combination of all of the vitamins and minerals you need on a daily basis. Just as some supplements are specifically targeted to other populations such as men, women, seniors or children, a prenatal supplement contains specific levels of vitamins and minerals to meet the needs of a pregnant woman. Prenatal supplements generally contain more of the nutrients pregnant women require to remain healthy and nourish the baby growing within, such as folic acid, calcium, and iron.

Where Should I Get My Supplements?

There are two options for prenatal supplements; over the counter and prescription versions are both available. Talk to your doctor about which option is best for you. Prescription supplements often contain larger doses of important nutrients, but can also cause reactions such as nausea and constipation. Over the counter options can be purchased at a drugstore, grocery store or any other store that offers vitamin and mineral supplements. If the options are confusing, ask the pharmacist for help. If your doctor has prescribed a supplement, do not switch without asking first. There may be a reason in your medical history why that particular supplement was chosen for you.

If you are having a really bad reaction to your current supplement, you should be able to switch to a different option with your doctor’s help. It may take some trial and error to find one that you tolerate well.

Can’t I Just Eat Right?

You can, and you should eat right during your pregnancy! But some of the nutrients your body needs may be difficult to get in the right amounts from your diet. Prenatal supplements aren’t intended to replace a healthy, balanced diet, but to support it by filling in any potential holes in your nutrition. Pregnancy isn’t a good time to take chances on getting the right nutrients. Your baby’s health depends on your heath – so take good care of it and take every precaution to make sure you are getting all the vitamins and minerals you need.

Tips for Taking Prenatal Supplements

Some pregnant women struggle with taking their prenatal vitamins due to nausea. If you are feeling sick, try to take your vitamin at a time of day when you are feeling the least nauseous. You may find that taking them with food helps to ward off the nausea as well. To help your body get used to them, try to take them at the same time every day. Remember that if you aren’t eating well due to nausea, it’s even more important to get nutrition into your body in any way you can. If you do miss a day, there is no need to double up on your supplements. In fact, this might not be a good idea as too much of certain vitamins and minerals can be detrimental to your health.

If you are not yet pregnant but planning to conceive, start taking prenatal vitamins as soon as you start trying. You won’t know you are pregnant until your baby has already been growing for several weeks, so make sure you are already providing a healthy body in which your baby can thrive.

Your Diet During Pregnancy

Your Diet During Pregnancy

June 28th, 2010 by admin  |  No Comments

When you are pregnant, it is important to remember that everything you put into your body, you are also putting into your baby’s body. A diet filled with healthy foods and free of potentially harmful ones is therefore absolutely vital to a healthy pregnancy.

When you find out you are pregnant, it’s a good time to review your current diet and make the necessary changes. You will need to provide your baby with all the nutrients required for growth, so make sure they are all represented in your diet.

Eat From All the Food Groups

A balanced diet includes foods chosen from all of the food groups. During your pregnancy, you should aim to eat the following amounts from each food group:

  • Grains, such as breads, pasta and rice: eat 6-9 servings a day. Choose whole grain options such as brown rice and whole-wheat bread.
  • Fruits and vegetables: eat a minimum of 5 servings a day. Be sure to include both fruits and vegetables, and choose a wide variety of different types to get all the varied nutrients they offer.
  • Dairy products, such as milk, yogurt, and cheese: eat 4 servings a day. Choose low-fat options and look for choices fortified with vitamin D.
  • Meats, poultry, fish, and beans, as well as other protein sources: eat 2 servings a day. Look for lean meats and include fish as well for the important Omega-3 fatty acids.

What Is A Serving?

When reading the recommendations above, you might think that’s a lot of food to fit into a day. This is because most of us have a skewed view of what a serving should look like. In our society of oversized portions, we have come to think more is better. But learning to eat the appropriate portion sizes will help us to keep a healthy, balanced diet, and eat the right amounts of the foods we need. This is especially vital during pregnancy when it might be hard to eat the right amount due to the pressure of the uterus on the stomach.

Sample servings of all of the food groups include:

  • For a serving of grains: one slice of whole wheat bread, half a cup of cooked pasta or rice, half a cup of hot cereal or one cup of cold cereal
  • A serving of fruits or vegetables is one medium sized fruit like an apple or a pear, half a cup of cooked vegetables, or three quarter of a cup of fruit juice.
  • A proper serving size for a protein on your plate is about a two to three ounce piece of meat or chicken, one egg, or one third of a cup of nuts.
  • To get a serving of dairy, try one cup of milk, one cup of yogurt, or one and a half ounces of cheese.

What About Sweets And Fats?

As with any healthy diet, during pregnancy sweets and fats should be kept to a minimum. Although fat is a necessary component of a healthy diet, if you are eating the proper amounts from the food groups, you are likely getting all the fat you need. Extra fats are not healthy, and neither are added sugars. It’s ok to have a treat once in a while, but don’t make it a regular habit. It will take the place of a serving of much-needed nutrients in your diet, and your baby needs all the nutrition you can get.

If you are getting all your recommended servings from the four food groups, you are well on your way to a healthy pregnancy. It is still a good idea to take a prenatal vitamin, however, to fill in any nutritional gaps.

Getting Some Energy Back After Baby is Born

Getting Some Energy Back After Baby is Born

June 14th, 2010 by admin  |  No Comments

You’re holding your new baby in your arms and can hardly believe that they are here. After nine long months of pregnancy and however long it took to conceive, your little bundle of joy is finally here. It’s a miracle and something that’s just so amazing to absorb for most new moms.

The miracle of life is something that can’t be replicated in anything else, and therefore we cling to it with the birth of our child. Therefore we are filled with a plethora of emotions, all of pure joy, right? If you are feeling a bit less than joyful as you are experiencing what it’s like to have many sleepless nights, then you’re not alone.

Though your lack of energy likely doesn’t take away any of the joy that you feel, you are probably feeling simply exhausted. This is a stage that many new parents go through and it’s a normal and natural part of the cycle. Knowing how to get some much needed energy back can help you to feel more like yourself again.

Take Advantage of Help When You Get It

If you are breastfeeding then you may feel as though you never have a break. You may feel as though your entire existence is based on feeding and caring for that little darling – and it is! If you are bottle feeding, then you may have a bit more of a break. You may be able to trade off feedings with your partner or a close family member that can help out a bit.

No matter what you are doing for feedings or how you are caring for your baby, you do want to take people up on the offer to help. If people offer to help with simple chores around the house, run errands for you, or make you dinner, then let them. This can result in you having a bit more time to relax or at least not have to worry about the many things that need to be done. This is a simple enough way to get some energy back and allows you to enjoy your new baby and a bit of freedom.

Along the same lines comes the notion of resting when the baby rests. Until the baby gets on any sort of schedule, this can be tough. It can also be difficult if you have another child at home. However even the notion of a mini nap of twenty minutes here and there can be of great help. Resting and putting your feet up if nothing else is always a great way to regain some of that much needed energy. Whatever you can do to rest your body and take care of yourself will pay you back in dividends.

Eat Right and Exercise

If you really want to ensure that you get your energy back, then you may have to expend a bit of energy. Though this does sound counterintuitive, it really can work. It may not be something that you can do in the baby’s first couple of days, but is something that you should look to whenever necessary. So consider eating the right foods, that is a well balanced diet to give you nutrients and of course energy.

You also want to start to incorporate exercise whenever possible. This can be something as simple as putting the baby in the stroller and taking it out for a walk, but it gets you moving. Though this may not sound desirable, it can really help you to regain some energy and feel more like yourself again in no time.

Do You Have a Picky Eater?

Do You Have a Picky Eater?

January 6th, 2010 by admin  |  No Comments

Nothing frustrates a parent more than preparing a delicious, healthy meal for the family only to have a child take one look at it and prepare to leave the table. Living with a picky eater isn’t easy, but most children will go through a phase of picky eating at some point. While some outgrow it, others may remain in the phase for a long time, leaving parents at the end of their rope and out of ideas for how to get their child to eat better.

If you have a picky eater on your hands, you can take comfort in knowing you are not alone. This common frustration of parenting happens to just about every parent at some point.

Good Eaters Gone Bad

Most picky eaters don’t start out that way. Babies who ate anything put in front of them through the early stages of eating solids often take a turn for the picky side as they grow older. This is a normal part of development, and the effort that you put into providing a balanced children diet wasn’t in vain. A good eater will often go through a phase of picky eating and come out on the other side ready to eat again.

As children grow, their taste buds change and they change the way they feel about certain foods. Although many children still love sweets, the baby predisposition towards sweet will gradually fade as the palate starts to enjoy other flavors. While baby might make a face at a salty baby food, toddlers generally find salt quite enjoyable, as evidenced by their love of French fries.

Developing a sense of independence is also to blame for the changes in your previously good eater. Toddlers quickly come to realize that of the very few things they have any control of in their lives, eating is the one they can exert the most power over. They learn that there is really nothing you can do to make them eat what they don’t want to, and as part of learning to be independent, they will use this ability to find a sense of control over their environment. As independence develops and your child begins to feel more freedom over daily activities and actions, the picky eating may fade into the background.

Picky From the Start

Some children are simply picky eaters from day one. They never seem to develop an interest in many of the foods you offer and carry these habits over into toddlerhood and beyond. A consistently picky eater may well stay that way into adulthood without a great deal of effort on the part of the parents.

Some people merely have stronger taste buds than others and find certain flavors overwhelming. There are certain foods that it is very possible your child will never like. This doesn’t mean healthy eating isn’t possible, but merely that you will have to be a lot more creative.

One of the best advantages of the toddler years is that you can start to serve foods in much more interesting forms. Rather than bland purees, your child can now try all kinds of cuisine that will take the foods they might not like and flavor them in such as way as to make them more acceptable.

Dealing with a picky eater isn’t easy, but it certainly isn’t uncommon. Whether your child was picky from the start or developed the pickiness over time, there is always hope. Don’t give up on serving healthy foods. One day, your persistence will pay off.

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