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.

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