Caffeine and Pregnancy

Caffeine and Pregnancy

July 25th, 2010 by admin  |  No Comments

Caffeine is the most commonly used stimulant in the country, and a good number of us enjoy a cup of something hot and caffeinated every morning to start our day. The use of caffeine during pregnancy is a controversial topic; most health practitioners believe a small amount of caffeine is acceptable, while others will say avoiding it entirely is the best course of action. Whether you believe in the some or none approach, everyone is in agreement that large amounts of caffeine during pregnancy are dangerous.

What Does Caffeine Do to Your Body?

Caffeine is both a stimulant and a diuretic. This means that it causes you to feel alert, can slightly elevate blood pressure as well as heart rate, and also causes fluids to leave the body through increased urination. Caffeine can cause a jittery feeling and cause sleep disruptions, especially if used in large amounts. Some people are more sensitive to the effects of caffeine than others, and pregnant women are among them.

Caffeine and Miscarriage

A recent study showed that women who consume 200 mg or more of caffeine every day (about the amount in a large cup of coffee) carry a 50% higher risk of miscarriage than those who do not. Previous studies, however, have found no relationship between caffeine and miscarriage. Although the results of these studies have been conflicting, there is enough evidence to suggest that a risk of miscarriage may exist. This risk is especially high in the first trimester, so if you don’t wish to avoid caffeine through the entire pregnancy, it’s a good idea to at least skip it during those crucial early weeks. High amounts of caffeine in the diet have also been linked to stillbirth.

Effects of Caffeine on the Fetus

Caffeine does cross the placenta, and this means it reaches the baby. Research indicates that caffeine does restrict blood flow to the placenta, which could impact the baby. It has also been linked with lower birth weights, and a higher heart rate in the newborn baby.

What Foods Contain the Most Caffeine?

Caffeine occurs naturally in some foods and beverages, and is added to others. Coffee beans, tea leaves, and cocoa beans are all natural sources of caffeine. Coffee is by far the highest in caffeine content. The average 8 oz cup of coffee contains about 137 mg of caffeine, but this amount can vary widely depending on the type of coffee and how it was brewed. The same goes from tea, which contains about 48 mg of caffeine in an 8 oz cup. Generally, the stronger your cup of coffee or tea, the higher the caffeine content.

Soft drinks that have been caffeinated contain 37 mg of caffeine per 12 oz serving on average. Some of these beverages may contain higher or lower amounts. Chocolate contains caffeine in varying amounts depending on how dark the chocolate is (the percentage of cocoa solids).

The general consensus on caffeine in pregnancy is that it is probably safe in small amounts. Stick to one cup of coffee a day or the equivalent amount of caffeine from other sources. It’s best to avoid caffeine in the first trimester if you can, but after that you are probably safe to continue moderate consumption. Still, if you prefer to be cautious, skip the caffeine altogether. If you do choose to consume caffeine, remember to drink extra water as well, to make up for the diuretic effect of the caffeine on your system.

Satisfying Food Cravings Safely

Satisfying Food Cravings Safely

July 24th, 2010 by admin  |  No Comments

Most women at some point in their pregnancy will suddenly feel an incredible craving for some type of food. Whether it’s ice cream or pickles, or both as the old pregnancy tale goes, the urge to get some of what you want right away can sometimes be overwhelming and difficult to ignore.

Most food cravings are entirely harmless. If you really want something sweet or a salty snack, it’s ok to have one. There are a few caveats to this, of course. Simply put, the answer to the question of whether it’s ok to satisfy a food craving is that it depends what you are craving.

Remember Moderation

If you are craving something not particularly healthful, such as potato chips or a chocolate bar, it won’t hurt if you give in. However, if you start to crave that type of food all the time and consume it regularly, you will be replacing healthy foods with those lacking in nutrition and high in fat. Satisfy that sweet tooth or that need for salt, but do so within reason. Don’t eat the whole bag of chips or the whole tub of ice cream. You probably only need a small amount to make that craving go away, and you really won’t feel very good afterwards if you over-do it.

Of course, if you happen to be craving healthy foods like fruits and vegetables, eat as much as you would like! Just be sure to vary your choices to get a range of nutrients in your diet.

The best way to deal with a craving for a food that is less than healthy is to wait it out. Most cravings will go away if you distract yourself and force your body to wait before you give in. If you wait and the craving doesn’t fade, the next best solution is to try to find a food that is similar but a little healthier. If you are craving French fries, try baked sweet potato fries instead. Try to satisfy a desire for potato chips with a baked snack cracker. If you really must have chocolate, choose a small amount of dark chocolate, which contains healthy anti-oxidants. Use caution with chocolate, however, as it does contain caffeine.

Cravings for Strange, Unhealthy Things

Some women suffer from cravings for very unusual things during pregnancy. This is known as pica. Women may find themselves craving completely inedible things such as dirt, bleach, or soap. There is a great deal of speculation and discussion on what causes pica, but the jury is still out. It is possible that it may be linked to mineral deficiencies such as low iron. It goes without saying that you can’t give in to these cravings. If they become bothersome, contact your doctor.

If you are craving something not quite so strange but still not advisable for consumption during pregnancy such as alcohol or sushi, you will likely have to do your best to ignore it. You can try the above advice and have a substitute, such as dealcoholized wine, or sushi that does not contain raw fish. Unfortunately, if this doesn’t work, you are going to have to tough it out. It isn’t worth the danger of consuming something that could harm your baby.

The good news is, giving in to most normal pregnancy cravings won’t harm the baby, as long as you eat junk foods in small amounts and try to find healthy alternatives that will satisfy the craving while keeping your pregnancy diet on track.

Healthy Ways to Satisfy a Sweet Tooth

Healthy Ways to Satisfy a Sweet Tooth

July 7th, 2010 by admin  |  No Comments

Finding ways to satisfy the craving for a sweet treat is not just a problem faced by pregnant women, but by much of the population at large. However, in pregnancy nutrition is vitally important, and satisfying that sweet tooth isn’t always in the best interest of a healthy pregnancy.

Fortunately, there are some sweets you can enjoy virtually guilt-free. With a few substitutions, changes, and some fresh ideas, you can take care of your sweet tooth and your baby’s needs at the same time. Here are some ideas for common sweet cravings.

The Craving: Chocolate

One of the most common cravings for women, whether pregnant or not, is chocolate. Luckily, chocolate doesn’t have to be unhealthy. Instead of reaching for a chocolate bar, try one of these ideas to take care of that craving without taking in empty calories.

Make a cup of homemade hot chocolate – with real cocoa, sugar and milk, not from a mix! Sure, it contains a little sugar, but it also contains calcium, vitamin D and antioxidants. The rich chocolaty flavor of real cocoa can’t be beat.

Melt some semi-sweet chocolate with a little butter, and use it like a fondue to dip fresh piece of fruit. You will consume much less of the chocolate, and get all the healthy fruit at the same time!

The Craving: Baked Goods

When you feel like you just have to have something only the bakery can provide, take heart. There are options other than cakes and cookies that can satisfy that desire without all the fat.

First of all, if you must have a sweet treat from the oven, make it your oven. When you bake at home you will know exactly what went into what you are eating. You can also make healthy substitutions to the recipes, such as replacing some of the all-purpose flour with whole wheat, or using applesauce in place of some of the oil or butter.

Choose baked goods that contain healthy ingredients, such as pumpkin muffins or banana bread. They will still have extra calories, sugar, and fat, but at least there will also be some nutritional value.

Sometimes the craving for something sweet and baked can be satisfied with a warm piece of whole wheat toast smothered in peanut butter and an all-natural fruit preserve. Give it a try – you might find it works better than you would think!

The Craving: Ice Cream

Many a pregnant woman has felt that incredible urge for something cold and creamy. The good news is that ice cream isn’t entirely bad for you if you eat a small amount and choose a lower fat option, such as frozen yogurt. It does offer some nutritional value. However, there are even smarter ways to indulge this craving.

Buy some freezer pop molds and fill them with healthy choices such as all all-fruit smoothie or your favorite 100% fruit juice. Stash them in the freezer for those ice cream cravings and enjoy a frozen treat that’s a whole lot better for you. You can also purchase an ice cream maker and make your own ice cream from fresh, healthy ingredients. That way you control what goes into it, and thus what goes into your body.

Most of us have a sweet tooth now and then, but during pregnancy it can seem to be a regular occurrence. If you plan ahead, choose smart options, and remember to keep all those sweet treats to a moderate level, you can indulge that sweet tooth with no regrets!