A Healthy Eating Plan for Pregnancy

A Healthy Eating Plan for Pregnancy

July 21st, 2010 by admin  |  No Comments

When you are pregnant, good nutrition is more important than ever before. Your baby is depending on you to provide everything necessary for normal growth and development. Because the baby will draw on your body’s stores of important vitamins and minerals, you must be sure to replace them through your diet. It’s important to be extra-cautious with those nutrients that the body isn’t able to produce or store on its own; these must be replaced on a daily basis.

A Balanced Diet

Eating a balanced diet from a variety of food choices in the best way to ensure adequate nutrition for yourself and for baby. Fill up on healthy choices such as fruits and vegetables, and avoid empty calories from sugary choices. You will need to eat from all of the food groups every day, in the appropriate amounts, so it will require close attention to what you are consuming.

Nutrients of Special Importance During Pregnancy

The job of growing a little person in your womb requires certain nutrients more than you might previously have been consuming them. Make sure you are getting enough of these key nutrients for a healthy baby:

  • Folate or folic acid: Found in leafy greens such as spinach and kale, folate has been shown to greatly reduce the likelihood of a number of birth defects, including spina bifida. Pregnant women should increase their intake of foods rich in folate early on – in fact it’s a good idea when you are just starting to try to conceive.
  • Calcium: Your baby is developing his new bones, and this will require a great deal of calcium to make them grow strong. Pregnant women should get extra calcium to prevent the baby from depleting their body’s stores.
  • Iron: Women often become anemic during pregnancy as the baby draws on the body’s iron supply.

Of course, these are just a few of the many nutrients vital to a healthy pregnancy and a healthy baby. Every vitamin and mineral should be represented in your diet, as well as the proper balance of protein, carbohydrates, and fat.

Prenatal Supplements

Almost every woman will be told to take a prenatal supplement throughout their pregnancy. Especially when you are feeling ill in the first trimester, this can help your body to continue feeding the growing child. Making sure you are getting everything your baby needs by taking a supplement is a good safeguard against oversights in your diet.

While prenatal supplements are available over the counter, you can also ask your doctor to write you a prescription. These supplements may be of higher quality, and as an added bonus, your insurance plan will likely cover the cost.

Weight Loss and Pregnancy

During pregnancy, your body will naturally gain weight. It is never a good idea to cut calories or attempt to lose weight while you are pregnant. If you are concerned about your weight gain, talk to your doctor. Avoid high-calorie, low-nutrition foods and replace them with healthy choices to keep from putting on unnecessary pounds. If you are eating a balanced diet during your pregnancy, you should not gain weight at more than the normal rate. If you feel this is the case, it is possible you have gestational diabetes. Most women will be tested for this during pregnancy, but if you have not been and are concerned, ask your doctor.

Eating right during pregnancy is vital to a healthy mother and baby too. Throughout your pregnancy, take extra care to ensure your diet contains everything your baby needs.

Folic Acid: What it is, and Why it’s Important

Folic Acid: What it is, and Why it’s Important

July 16th, 2010 by admin  |  No Comments

In recent years, folic acid has been the center of much focus due to the research showing its incredible importance for pregnant women. While everyone needs folic acid for a healthy diet, much of the research studying its effects has centered on the prevention of birth defects, particularly neural tube defects such as spina bifida.

Getting enough folic acid both prior to and during your pregnancy is an absolute must to protect your baby against serious birth defects as well as other problems.

What is folic acid?

Folic acid is actually the synthetic version of a naturally occurring B-vitamin called folate. Thus when it is found in a natural food such as spinach, it is called folate. When it appears as an ingredient in a multivitamin supplement or is added to a food to fortify it, it is called folic acid. The function is the same no matter which form it takes. Folic acid is essential to the production of new cells in the body.

Why is folic acid important to pregnancy?

Recent research has shown that getting at least 400 micrograms of folic acid each day prior to pregnancy, and 600 micrograms during pregnancy, can reduce the occurrence of serious birth defects like spina bifida and anencephaly by 50-70%. While this is the most common benefit discussed in connection with folate, it’s not the only one suggested by the research.

Folic acid is also linked with a lower risk of cleft lip and palate, preterm birth, low birth weight, and preeclampsia in the mother. All of this information has led medical practitioners to recommend a daily supplement of folic acid to all women who are of childbearing age, and especially to those trying to conceive or already pregnant.

Why should it be taken before pregnancy?

The effects of folic acid on preventing birth defects are the strongest when the mother already has the required levels of the vitamin in her system prior to becoming pregnant. Also, many birth defects including those of the spine and brain as well as cleft lip and palate occur very early in pregnancy, often before the mother is even aware she is pregnant. If you wait until your pregnancy is confirmed to start taking folic acid supplements, it could be too late.

Still, even if you have not started taking extra folic acid before discovering your pregnancy, you haven’t lost your chance to reap other benefits from the vitamin. Begin taking a supplement the minute you find out you are pregnant, and you can still avoid problems like premature birth and low birth weight, among others.

Where can I get it?

Most multivitamin supplements for women contain the required amount of folic acid. You should make sure yours has at least 400 micrograms per dose. It’s also a good idea to make sure you add foods containing folic acid to your diet, such as citrus fruits and leafy greens. Try orange juice, spinach and broccoli, as well as foods that have been fortified with folic acid such as cereals and breads. As the popularity of folic acid spreads, more products with the vitamin added are appearing.

Although folic acid has only recently begun making headlines for its importance in pregnancy, it has always been an essential part of a balanced diet. Making it a part of your healthy eating plan will ensure you are healthy as well as ready should a pregnancy occur.

Necessary Nutrients for Pregnant Women

Necessary Nutrients for Pregnant Women

July 11th, 2010 by admin  |  No Comments

Although every nutrient is important to a pregnant body and a growing baby, there are a few that need extra attention. Add extra foods containing these vital nutrients to your diet for a healthy baby, and mom too.

Up Your Protein Intake

A pregnant woman needs more protein than prior to pregnancy to support the baby’s growth. You should increase your protein intake by about 10 grams a day during pregnancy. Great sources of protein are meats and poultry, fish, eggs, dairy products, nuts and nut butters as well. This may be especially important for vegetarians or vegans whose diet does not include many of the common sources of protein. Remember that you can’t get protein from a prenatal supplement, so make sure it’s present in your diet.

Pump Up the Iron

A pregnant woman needs double the amount of iron to prevent anemia due to the higher volume of blood in your system. Low iron has also been linked to preterm birth as well as low birth weight. Make sure you are getting all the iron you need with iron-rich foods such as lean red meat, poultry and fish, beans or leafy greens like spinach. Your doctor may also prescribe an iron supplement during your pregnancy for extra insurance. A blood test during pregnancy will check your iron levels to make sure you are not anemic.

Increase Your Calcium

Calcium is vital to growing healthy bones and teeth. Because calcium is stored in your bones, the baby will draw on this supply if you aren’t providing enough in your diet. It’s important therefore to increase your intake of calcium during pregnancy so that your stores are not depleted by the baby. You need healthy bones and teeth too! Dairy products such as milk, cheese and yogurt are the best sources of calcium. If you can’t eat dairy products due to dietary restrictions or lactose intolerance, look for foods fortified with calcium such as orange juice. Foods such as salmon and leafy greens can also provide calcium.

Folate for a Healthy Baby

Even when you are just trying to conceive, you need to increase your intake of folate or folic acid. This important nutrient protects your baby from serious neural tube defects and may also ward off preterm labor. Because folate is so vital even in the early weeks of a pregnancy, getting extra is important when you are trying to become pregnant. If you are already adding it to your diet, your baby will get the benefits from the time you conceive. Get folate in citrus fruits, leafy greens, and dried beans. You should also take a prenatal vitamin containing folic acid.

The Right Fat

Fats are extremely important for your baby’s eye and brain development, but make sure you are eating the right kind. Look for foods containing unsaturated fats and healthy Omega-3 fatty acids, such as nuts, oils like olive and canola, and fish like salmon and tuna.

Fill Up on Fiber

Fiber will keep you full, give you sustained energy, and also help prevent the constipation that plagues so many pregnant women. It has also been linked with a lower risk of gestational diabetes. Get fiber in foods like fruits and vegetables and whole-grains such as oatmeal, whole wheat bread, and brown rice.

Make sure you are eating a balanced diet that includes these and all the other important nutrients throughout your pregnancy.

Pre-Pregnancy Folic Acid and Prevention of Birth Defects

Pre-Pregnancy Folic Acid and Prevention of Birth Defects

July 5th, 2010 by admin  |  No Comments

While many of us know how important good nutrition is during pregnancy, not everyone is aware of the impact your diet prior to the pregnancy can have on the baby. Of the many steps any woman planning to conceive should take, adding certain nutrients to her diet is one of the most important.

One of these nutrients is folate, a B vitamin that has been shown to help prevent birth defects including neural tube defects such as spina bifida and also cleft lip and palate. Folate has the largest effect on preventing these defects when taken prior to and in the very early stages of pregnancy.

Folate and Folic Acid

Folate is the term used to describe the naturally occurring version of this vitamin in foods such as fruits and vegetables. When you hear the term folic acid, this refers to the synthetic version of the vitamin which is used to fortify foods and also appears in supplements. Thus, when you look for this important nutrient on the list of vitamins in your prenatal supplement, it will appear as folic acid.

How long before pregnancy should folate be increased?

To get the full preventative effects of folate, you should start increasing your intake at least one month prior to pregnancy. However, folate is very good for you, and there is no reason not to increase your intake even if you don’t plan to become pregnant for some time. Not only will it improve your own health, but should a surprise pregnancy occur your body will be ready. It’s a good idea for all women of childbearing age to include extra folate in their diet, or take a supplement that includes folic acid. You should continue to get enough folic acid throughout the first trimester of pregnancy at least, but continuing right through your pregnancy will be good for both you and baby, especially since folate has also been linked with preventing premature birth.

How much folate do I need?

Women should get at least 400 micrograms of folate each day prior to pregnancy, and should increase that amount to 600 micrograms as soon as pregnancy is confirmed. You can get too much folic acid, however, so stick to under 1000 micrograms unless your doctor recommends more due to a history of neural tube defects in previous pregnancies. In this case, a larger dose may be recommended for both the pre-pregnancy period and into the first trimester. Studies have shown this may prevent recurrence of the defect in subsequent pregnancies.

Which foods contain folate?

Folate occurs naturally in lentils, asparagus, broccoli, spinach, citrus fruits such as oranges, and peanuts. It is also often added to cereals, breads, and pasta, so check the label to see if your choice has been fortified with folic acid.

It can be difficult to get enough folate from foods, so women planning to become pregnant should add a supplement containing the recommended amount. Check the label of your multivitamin to make sure it supplies enough folic acid. Prenatal supplements should include folic acid, but be sure the amount is right, and add an extra supplement if necessary to meet your 600 microgram requirement.

The importance of folate to a healthy pregnancy can’t be overstated. It is believed that taking an increased amount of folic acid could prevent up to 70% of neural tube defects in the US. Take this simple step before you are pregnant, to protect your baby even before conception.

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.

Understanding the Needs of Your Body During Pregnancy

Understanding the Needs of Your Body During Pregnancy

March 26th, 2010 by admin  |  No Comments

Pregnancy takes a lot of you over nine months. Your baby takes nutrients from your body, and you experience changes due to hormones released during the pregnancy. It is vitally important that you consider what you need to do to keep your body and mind healthy during pregnancy.

Eating Healthy

Because your baby takes its nutrients from your body, you need to be sure you are taking in enough healthy foods to nourish both yourself and your baby. In addition to taking a prenatal vitamin, you need to increase your intake of certain foods, such as milk and spinach for calcium, carrots and squash for vitamin b, and easily broken down proteins like eggs and beans. You should also eat foods high in folic acid, which includes most leafy vegetables.

The Importance of Exercise

Especially throughout the second and third trimesters, you will gain weight rapidly. Part of this is due to the weight of the baby. However, it is also due to your increased food intake. The baby takes the nutrients, but not necessarily the fat. To stay healthy, keep blood pressure low, and avoid being overweight after the pregnancy, you need to exercise and stay fit. There are many exercise programs developed specifically for pregnant women, although most exercise routines can be continued throughout most of your pregnancy.

Physical Changes and Challenges

As your baby grows, you will have some back pain. This can often be relieved through back massages, taking frequent breaks from chores that require standing, and changing positions frequently. You can also take Tylenol for back pain during pregnancy. Don’t both with a chiropractor, however, as most of them will not do any adjustments while you are pregnant.

You may also have problems with dry skin, brittle nails, and breast tenderness. The best way to address these issues is to invest in good, nourishing body lotion loaded with vitamins and minerals. You can also get similar strengthener for your nails. For aching breasts, a bra that fits comfortably yet offers extra support can really help. The less they move, the less they will hurt.

Emotional Health

There are a million things that cross through your mind when you are pregnant. You will be excited, of course, but you may also feel worried about the pregnancy, the health of the baby, or your ability as a parent. This is all very normal, but you need to address your concerns. At the very least, talk to your spouse about how you are feeling. Ignoring these emotions and fears can mean higher chances of post-partum depression after your baby is born.

As you get larger with your pregnancy, you may also begin to have feelings of being ugly or fat. You will feel like your body is no longer your own, and you want to reclaim it. When you start feeling really down, take yourself out for a girls day at the spa. If you cannot afford that, have a spa day at home with some friends. Get your hair done and put on some makeup to feel more like yourself. You might also want to go shopping for something sexy to wear after your pregnancy is over. This will help remind you that this form of your body is only temporary.