Nutrition: The Role of Minerals

Nutrition: The Role of Minerals

July 12th, 2010 by admin  |  No Comments

Minerals are compounds that come from the earth. The are inorganic, but are absorbed by plants, allowing us to consume them. Minerals are very important to good health, and play a number of roles in keeping the body strong and functioning properly. Because many minerals are not made by the body, a daily intake of them from food sources and supplements is necessary.

Get the appropriate minerals in your diet by learning what they are, why you need them, and which foods you should eat to provide your body with what it needs.

What are minerals, and what do they do?

  • Calcium: In addition to its most well-known role in maintaining healthy bones, calcium is also necessary for the secretion of hormones and enzymes as well as playing a role in muscle and blood vessel contraction and expansion. Calcium is most commonly found in dairy products such as milk and cheese, but leafy greens like kale and spinach are also excellent sources.
  • Chromium: The body needs this mineral to metabolize fat and protein. It is also involved in maintaining glucose levels in the bloodstream. You can get this mineral from broccoli, grape juice, potatoes and wheat germ.
  • Iron: This mineral is necessary for transporting oxygen throughout the body as it is a vital part of hemoglobin which is responsible for carrying oxygen in the bloodstream. It also plays a vital role in cell growth. Chicken liver is the best source of iron, but other meats also provide it. Non-meat sources of iron include many types of beans.
  • Magnesium: Playing many roles in the body, this mineral strengthen bones, supports the immune system and aids in muscle, nerve and heart functions among other things. Magnesium is found in many nuts such as almonds, cashews and peanuts, as well as spinach, soybeans, and halibut.
  • Phosphorus: Vital to healthy bones and teeth, phosphorus also plays a role in the growth of cells and tissues, as well as maintaining and repairing them. The main source of phosphorus is meat and dairy products.
  • Potassium: This mineral is important to muscle growth and development, as well as synthesizing proteins. Good sources of potassium include meats, poultry and fish such as salmon. You can also find it in broccoli, peas, and bananas.
  • Selenium: Although the body doesn’t require a large amount of this mineral, it creates antioxidants that fight free radicals, and also supports thyroid health. You can find selenium in brazil nuts, tuna, cod, and beef.
  • Zinc: This mineral is important for normal growth and development as well as for our sense of taste and smell. In addition to this it supports immune health and healing of wounds. Zinc can be found in seafood such as oysters, crab, and lobster, as well as beef, pork and chicken. Non-animal sources include beans, chickpeas and almonds.

While there are more minerals that the body needs and uses, these are some of the most important.

Getting Enough Minerals

Most multi-vitamins on the market also contain the necessary minerals. Taking one of these a day will help to fill the gaps in your diet, but eating balanced meals is still crucial to getting everything your body needs. Some mineral deficiencies, such as a lack of iron, are easy to spot, but there are many that we don’t get enough of without knowing it. Support your body’s health by ensuring you provide daily sources of all of these minerals.

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.

Prenatal Supplements: Over the Counter and Prescription

Prenatal Supplements: Over the Counter and Prescription

July 10th, 2010 by admin  |  No Comments

Almost all women will be told to take a prenatal supplement every day throughout her pregnancy. This multivitamin contains all of the essential vitamins and minerals that your body needs to support a growing baby. Because it can be difficult to get everything you need through your diet, prenatal supplements can fill in the nutritional gaps and ensure that your body is getting what it requires.

Some doctors will merely remind you to take a prenatal supplement, while others may choose to write you a prescription. What is the difference? There are a few things that differentiate these two supplements, which may sway your decision.

The Cost

Depending on your insurance plan, one or the other of these options may be more cost-effective for you. Over the counter (OTC) supplements are as a general rule less costly, however many health plans will cover prescription supplements, which could bring the cost down to similar or less than the OTC choice. Check with your health plan to determine what your cost would be. If you can’t get your supplements covered, you may be able to use funds from a flexible spending account to pay for them. Check with your HR department or health plan. For many women, OTC supplements may be the more affordable choice, but that should be weighed against the other benefits of a prescription.

The Amounts of Certain Vitamins and Minerals

Prescription supplements, because they are more closely scrutinized by the FDA, can carry larger amounts of such important nutrients as folic acid and iron. This FDA examination may also mean the formulas are safer, although all supplements on the market must be approved by the FDA before hitting the shelves.

The Research

Prescription supplements are created and sold by large drug companies, who have the time and money to put in a great deal of research and improve their formula. Prescription supplements will have the latest approved and tested combinations and amounts of essential vitamins and minerals.

Tolerance of Supplements

Because of the higher amounts of vitamins and minerals, some women may find it difficult to tolerate prescription supplements. They may cause nausea or constipation. This does not happen as often with OTC supplements, as they contain smaller amounts of all of the ingredients. Still, some women have difficulty with OTC choices as well. The key to finding the right supplement for you is to try several options until you find one your body can tolerate. There is no point in continuing to take a supplement that is making you sick, whether prescription or OTC. If you are having trouble with your prescribed supplement, talk to your doctor before making the switch to OTC. There may be another prescription choice that is better for you and your baby.

Choosing an OTC Supplement

If you decide to go with an OTC supplement, choose one that is made by a well known company, and is approved by the FDA. Be wary of supplements that have not been tested or approved by the FDA, as there is no way of knowing whether the ingredients or their amounts are safe. This includes natural or herbal supplements. It’s best to talk to your doctor before taking any supplement during your pregnancy.

There are pros and cons to both over the counter and prescription supplements, so work with your doctor to decide what is right for you and your particular situation. Every woman and every pregnancy is a little different, so what is right for one woman may not be right for another. With a little effort, you can find a supplement that works for you.

Salt Intake During Pregnancy

Salt Intake During Pregnancy

July 9th, 2010 by admin  |  No Comments

Pregnant women are often advised to cut back on their salt intake during pregnancy by well meaning friends and relatives. Even the medical community believed that salt in the diet contributed to water retention resulting in swelling and bloating. While having too much salt in your diet can cause problems, especially if you have high blood pressure, a moderate intake of sodium is actually healthy for a pregnant woman. It helps to maintain the higher fluid levels required during pregnancy.

What Is Sodium?

Although it has a bad name due to the unhealthy effects of getting too much in your diet, sodium is actually a necessary mineral for good health. It is an electrolyte that helps regulate the fluid levels in the body and helps your body to absorb nutrients.

Salt and Edema

Many women experience problems with swelling of the legs and feet during pregnancy, a condition known as edema. While edema has traditionally been blamed on sodium in the diet, this is not entirely accurate. Edema is caused by higher levels of estrogen and the increased volume of blood in a pregnant woman’s body. Edema is not pleasant, but isn’t a matter for concern in a pregnant woman unless it is accompanied by signs of preeclampsia such as high blood pressure. Although a very high sodium diet may make edema worse, it is not the only culprit.

How Much Salt Is Ok to Eat?

The appropriate amount of sodium for an adult to consume in a day, including a pregnant woman, is about 2400 micrograms. Unfortunately, many of us consume far, far more than that amount. Thus, while it isn’t recommended that you consume too little sodium during pregnancy, if your diet is too high in sodium currently, you should reduce your intake for a healthy pregnancy.

Avoiding too much sodium can be tricky, as it appears in so many different processed foods, so be sure to read the label before you eat. Fast food is a huge culprit for large amounts of sodium. Ask to see the nutritional information before ordering or better yet, skip fast food altogether and go for a healthier option. Avoid using excess salt on your food at home as well. Remember that all kinds of things from salad dressing to ketchup contain sodium, so use them sparingly. And take it easy with the salt shaker too!

Sodium and Blood Pressure

Diets that are too high in sodium can result in high blood pressure, which is not healthy at any time including during pregnancy. Pregnant women are already at risk of pregnancy-induced high blood pressure, which can be a precursor of preeclampsia, a much more serious condition. If your blood pressure is elevated, you should be tested for other symptoms. Preeclampsia is a serious complication during pregnancy that can result in premature birth and dangerous health problems for the mother. It should be monitored closely. Women who have had preeclampsia in the past should discuss sodium intake with their doctor.

The bottom line on sodium is that it is an important part of a pregnancy diet, but should be watched carefully as it is easy to get too much. Before embarking on a low-sodium diet during your pregnancy, discuss it with your doctor. Both too much and too little sodium can be very unhealthy for you and your baby.

Nutrition for Mom and Baby

Nutrition for Mom and Baby

July 8th, 2010 by admin  |  No Comments

When you find out you are pregnant, it is time to take a good look at your nutrition. Eating foods that provide all of the vitamins and minerals your baby needs is absolutely vital during pregnancy, so you will need to pay close attention to what you are eating.

During pregnancy, your body is undergoing major changes and a great deal of strain. It’s important to keep it functioning at peak performance to support the growing life in your womb as well as keep yourself healthy. The best way to do this is with proper nutrition.

Why You Need Good Nutrition

The baby inside you will draw all of the necessary vitamins and minerals from your body through the placenta. This means that your body’s stores of these important nutrients will quickly become depleted if you are not replacing them every day. There are some vitamins and minerals that the body can not produce nor store, therefore you must provide them through your diet. Your baby will take what is needed without regard for what your body requires to function, so you must be conscientious about good nutrition to be sure you can continue to support your growing baby as well as keep your own body healthy.

Keys to Good Nutrition

The number one key to getting all the nutrients both you and your baby need is to eat a varied diet of foods that are nutrient-rich. Including all kinds of fruits and vegetables, as well as lean proteins and whole grains in your diet will give your body the range of vitamins and minerals required. Eat the proper number of servings from all of the food groups, and choose different options from each throughout the week. Each food can provide a different mix of nutrients, and keeping your diet varied will make sure you are getting the most out of the foods you eat.

Removing unhealthy foods that don’t offer much in the way of nutrition from your diet is vital during pregnancy. To make sure that you and baby are getting everything you need, you should make sure every food you eat has some benefit for your body and your baby. Skip high-calorie, low-nutrition foods such as fast food, sugary foods, sodas and junk food like potato chips and candy. It’s ok to have a treat once in a while, but remember that these foods aren’t doing you or your baby any good.

Don’t forget beverages! What you drink can also help to provide you with good nutrition. Choose low-fat milk, 100% juices, and remember to drink plenty of water as well. Hydration is important for you and your baby too!

Prenatal Vitamins

You should take a prenatal vitamin to fill in any gaps in your diet and ensure you get the right amounts of all of the vitamins and minerals. Make sure your vitamin provides everything you need – discuss it with your doctor or pharmacist before making a purchase. You can get your vitamins both over the counter or with a prescription from your doctor; as long as you make sure they contain everything you need.

If you don’t eat properly, your baby doesn’t eat properly either. Keep in mind that everything that goes into your body goes into baby’s body as well. Since you baby can’t make good choices, you will have to be the one to make them for you both.

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!

Pregnancy – Other Nutrients of Note

Pregnancy – Other Nutrients of Note

July 7th, 2010 by admin  |  No Comments

Aside from the macronutrients (fat, protein and carbohydrates) and micronutrients (vitamins and minerals) that are required for survival, there are other nutrients that have recently raised interest for their potential impact on health. Although they are not all necessary for life, there are some interesting discoveries being made regarding their ability to fight off cancer and heart disease.

Phytochemicals

Also sometimes called phytonutrients, these are chemical compounds found in plants. Phytochemicals make up a plant’s natural defense system against disease. These compounds can be found in many fruits, vegetables and nuts. Phytochemicals are believed to have a number of effects including anti-fungal, anti-viral and anti-bacterial properties. Many phytochemicals are also antioxidants, which are known to be essential in the fight against cancer.

Of the many phytochemicals, the most well known are a group known as caretenoids, which include lycopene, beta- carotene, and lutein. These are very powerful antioxidants with a number of health benefits including fighting cancer and protecting the heart, skin, and more. These phytochemicals can be found in foods like mango, apricot, sweet potato, carrots, broccoli and spinach. Beta-carotene is known as a provitamin, because it can be converted into Vitamin A, which is important for many body functions.

Many other plants and herbs also contain phytochemicals, which may be responsible for their popular use as natural medicines and preventatives. Echinacea, ginseng, and valerian are among these plants.

Antioxidants

Not all antioxidants come in the form of phytochemicals. They also appear in vitamins and minerals as well. In recent years, antioxidants have been the major buzzword in anti-aging and disease prevention.

Antioxidants slow the damaging effects of oxygen on cells. In much the same way that you can use lemon juice to prevent a cut apple from turning brown, antioxidants slow the oxidative process in your body. They are also thought to be important in stopping the damage caused by free radicals, which are molecules that are produced from the breakdown of food and also from pollutants such as cigarette smoke. These free radicals can attack our cells and lead to cancer and heart disease. Antioxidants can help to prevent this from happening.

Antioxidants can be found in foods such as blueberries, raspberries, grapes, cherries and also spinach, broccoli, and garlic. Tea is also an excellent source of antioxidants. While it is true that dark chocolate and red wine also provide good sources of antioxidants, bear in mind that these things are not good for the body if consumed in large amounts, and certainly aren’t good choices during pregnancy.

Omega-3 Fatty Acids

Although these actually fall under the category of fats, they have been in the news so much lately for their health benefits that they deserve a mention of their own. Found mostly in fish such as salmon and tuna, these essential fatty acids protect the heart and can also lower the risk of cancer, arthritis and other ailments.

Many people do not get enough Omega-3’s in their diet, and there has been a recent push to add them to all kinds of foods and also in supplement form. The most common supplements are fish and flaxseed oil. Eating at least two servings a week of fish should meet your Omega-3 needs, but use caution to avoid fish high in mercury. Other food sources of Omega-3’s include olive oil and nuts such as almonds.

Including these nutrients in your diet will help to keep you healthy and avoid many chronic illnesses.

A Vegetarian Diet During Pregnancy

A Vegetarian Diet During Pregnancy

July 7th, 2010 by admin  |  No Comments

If you are a vegetarian, there is no reason not to continue following your diet during pregnancy. As with any pregnancy diet, you should make sure that you are consuming enough of all of the required nutrients and enough calories to support your growing baby. Depending on the type of vegetarian diet you follow, you may need to make a few adjustments to ensure that the baby is getting everything required for normal development.

Some of the challenges to vegetarians can be getting enough protein, calcium, iron and vitamin D. It is possible to obtain most of these through a vegetarian diet, but during your pregnancy you will have to be even more vigilant to ensure that you are ingesting adequate amounts.

Getting Enough Protein

If you have been following a vegetarian diet for some time, you have probably already adjusted your intake to provide good sources of protein. Include nuts, soy products, legumes and tofu in your diet. Contrary to previous recommendations, the AAP no longer recommends against eating peanut butter during pregnancy to avoid allergies. New evidence indicates this is safe, and vegetarians can use peanut butter as a good source of protein during pregnancy.

Calcium and Vitamin D

If you follow the strictest of vegetarian diets, veganism, then getting calcium and vitamin D from milk and other dairy products are not an option for you. Look for orange juices fortified with both, as well as other foods that may have these two vital nutrients added. Calcium can but obtained through a number of foods other than dairy, such as spinach and broccoli, but vitamin D is needed to help your body use the calcium. Vitamin D can be obtained via sun exposure, but use caution. Your skin may be more sensitive to the sun during pregnancy due to elevated levels of estrogen. You may need a supplement to ensure you are getting enough vitamin D.

Iron and the Vegetarian Diet

Getting enough iron during pregnancy is vital to both your health and that of your baby. If you don’t plan to eat any meat to provide iron, you should be sure to include other iron rich foods in your diet. Look to leafy greens, peanuts, beans, peas and iron fortified foods. You may need an iron supplement during your pregnancy if your doctor finds your levels to be too low during a routine test.

Other Important Foods to Include

Some vegetarian diets include fish, an excellent source of Omega-3 fatty acids. If you do not consume fish, look for these important fatty acids in other sources such as almond and olive oil. Because it can be hard to get enough of this vital nutrient without fish, you might consider taking a supplement. Another important vitamin that might be lacking in a vegetarian diet is Vitamin B12. Because it is mostly found in animal products, you should take a supplement to make sure you get enough.

As with any diet, you should use caution during pregnancy to make sure that you are getting the right number of calories. After the first trimester, you will require additional calories to help your baby grow. Use caution, however, as consuming too many calories can lead to excess weight gain and other problems. Eat a balanced diet with a variety of foods to make sure you get all the vitamins you need.

If you have concerns about your vegetarian diet during your pregnancy, talk to your doctor to help determine whether or not you need supplements.

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.

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.

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