Nutrition in Your Breast Milk

Nutrition in Your Breast Milk

August 8th, 2010 by admin  |  No Comments

Breast milk is an amazing liquid. It contains all of the vitamins, minerals, antibodies and more that your baby needs to grow and thrive. The only thing you need to do to make sure that your baby is getting everything needed out of your breast milk is to make sure that you are healthy. Your body will take care of the rest!

Eating a Healthy Diet

While you are breastfeeding, you need to provide your body with all of the nutrients it needs to do that important job of making the perfect baby food for your baby. This means eating a healthy, balanced diet that provides all of the necessary vitamins and minerals as well as the proper amount of calories from fat, protein, and carbohydrates.

Your body will take the nutrients it needs from your body’s stores in order to fill the breast milk with all of the incredible nutrition that your baby can’t get any other way. You will need to replace those nutrients every day. Make sure that the foods you choose are varied and include lots of fruits and vegetables, whole grains, and good protein sources. You should aim to follow the recommended daily amounts for servings from each food group. Try to get 6-9 servings of grains, 2-3 servings of protein, 3-4 servings of dairy, and 5 or more servings of fruits and vegetables. Avoid unhealthy choices such as those high in sugar or unhealthy fats.

Does Your Diet Affect the Nutrition of the Milk?

The answer is a little complicated. While breast milk has been shown to be remarkably nutritionally stable in spite of imperfect nutrition on the part of the mother, there are many ways in which your diet can affect your breast milk. Your body will continue to make nutritionally sound milk for your baby except in cases of extreme deprivation – however, your diet supports your body’s ability to make enough breast milk for baby’s needs.

Eating the right number of calories, keeping your body healthy with a balance of vitamins and minerals, and maintaining adequate fluid intake are all vital to keeping your production of breast milk steady. Remember that your body is working hard to make that milk – you need to give it a steady source of fuel.

There are some things you eat that can affect the composition of breast milk. Research has shown that the type of fat you consume can affect the type of fat most prevalent in your breast milk. Try to stick to healthy unsaturated fats to ensure baby is reaping the benefits these fats provide. The level of fat in breast milk is most affected by the fullness or emptiness of the breast. A highly engorged breast will have a lower fat content than an emptier one. However, as long as your baby nurses regularly, there is no need to worry about the amount of fat in the milk.

The best thing you can do for your baby’s health is to breast feed, and the best thing that you can do to help your body produce healthy breast milk is to be healthy yourself. As long as you are eating nutritious foods and drinking plenty of water, you shouldn’t have to worry about the content of your breast milk. Your body was made to produce that perfect food for baby, and it is very good at the job. All you need to do is support it!

Dealing with Lactose Intolerance During Pregnancy

Dealing with Lactose Intolerance During Pregnancy

July 31st, 2010 by admin  |  No Comments

If you are lactose intolerant, you have probably already found ways to deal with it on a daily basis. However, when you become pregnant, a new set of challenges presents itself. Getting all the calcium you need can be a challenge without milk or milk products, but there is no reason it can’t be done.

What is Lactose Intolerance?

Lactose, a form of sugar found in dairy products, is broken down in the digestive system by lactase, an enzyme produced in the small intestine. When the body has a deficiency in production of lactase, lactose can’t be digested properly, resulting in painful abdominal problems. This is known as lactose intolerance.

Lactose intolerance is not the same as being allergic to milk products although they are often confused. Lactose intolerance generally does not develop until later in life, unlike milk allergies which are common in infancy.

What are the Symptoms?

Not all people who are lactose intolerant have noticeable symptoms, but for some they can be quite severe. Symptoms occur about 30 minutes after consuming milk products and can include gas, abdominal pain and bloating, diarrhea and nausea.

Getting Enough Calcium

The solution to lactose intolerance sounds like a simple one; those suffering from it need only stop consuming dairy products to avoid the symptoms. This is true, but unfortunately dairy products are the best source of calcium in our diets. When you are pregnant, calcium becomes even more important than ever, and your need for it increases. This can make it even more difficult to obtain enough from non-dairy sources.

It might be difficult, but it’s not impossible to get enough calcium, especially with some help from fortified foods. Many juices, especially orange juice, are fortified with calcium and vitamin D. The vitamin D is important because it helps your body to absorb the calcium. Read the label to make sure your choice contains both. Leafy green vegetables and some fish can also be good sources of calcium. Soy milk is a good replacement for cow’s milk that can also provide your body with calcium.

Some people with lactose intolerance use special medications that allow the body to digest lactose. These are generally considered to be safe during pregnancy, but as with any medication, it should be discussed with your doctor first.

Concerns About the Baby

Luckily, lactose intolerance in the mother is not likely to do any damage to the baby, as long as you make sure to find enough calcium sources to make up for not eating dairy products. Lactose intolerance does seem to have a genetic link, which means there is a possibility you could pass it on to the baby. It won’t likely affect the baby until later in life, however, but you should consider breastfeeding as opposed to milk-based formulas as a precaution.

Premature babies are considered to be at a higher risk for lactose intolerance, so if you want to protect your baby as best you can, take every possible precaution to avoid a premature delivery.

As long as you get enough calcium to support the baby as well as your own body during pregnancy, no matter what the source, lactose intolerance won’t be detrimental to your pregnancy. There is no reason you can’t have a perfectly normal and healthy pregnancy, and a very healthy baby!

Food Aversions in Pregnancy

Food Aversions in Pregnancy

July 30th, 2010 by admin  |  No Comments

Many pregnant women will experience some sort of food aversion. Sometimes the aversion is so strong that the woman can not even stand the sight or smell of the food in question. Just like cravings, aversions generally occur in the first trimester, although the dislike of the food in question may continue well into the pregnancy, the response should become milder.

Aversions are normal, and generally can be blamed on the hormones that are running wild in a pregnant woman’s body, especially in that first trimester. While they are nothing to worry about, they do often cause pregnant women to miss out on foods that provide much-needed nutrition. If you are experiencing an aversion to a healthy food, or even an entire food group, you don’t have to choke it down. Just make sure you fill the nutritional gap in your diet with other healthy foods that supply the same nutrients.

Some of the most common food aversions are to foods like dairy, eggs, meat, and green vegetables. These are all important to a healthy and balanced pregnancy diet. Fortunately, with a little effort you can replace the nutrients found in these foods with other choices.

Skipping the Dairy Case

If it’s just milk you can’t stand, you have a number of other dairy choices to fill the void, such as cheese and yogurt. But if your aversion extends to all things made with milk, you will have to turn to some other foods to make up the difference. Hopefully you aren’t also turned off by leafy green vegetables such as spinach, as they are a great source of calcium. You can also choose calcium-fortified orange juice, and add a supplement just to be safe.

Temporarily Vegetarian

Meat is a very common culprit in food aversions, but it’s also an important source of protein and iron. If it’s just red meat, turn to poultry and fish. If you can’t bear those either, you can meet your needs by adding legumes, beans, and soy products to your diet. Again, an iron supplement might be a good idea, since it is such a vital nutrient during pregnancy. You might also find an aversion to eggs accompanies your dislike of meat, but if not, they are a great source of protein as well.

Turning Green

When those healthy green vegetables are the last thing you want to think about putting into your mouth, you are unfortunately missing out on a great source of nutrition. Make up for them by eating a wide variety of the fruits and veggies you can stomach. You can also try hiding the greens in other foods. Add finely chopped greens to pasta sauces or soups, and you probably won’t even realize they are there. If you can’t trick yourself, ask someone else to do it for you. If you don’t know where the offensive food is hidden, you might not be so bothered by it.

Food aversions can be annoying, especially when they involve foods you may have really enjoyed prior to your pregnancy. The good news is they will likely fade as the pregnancy progresses. As long as you make smart changes to your diet to replace the nutrients from the foods you can’t stand, your food aversions will remain just an annoyance and not a problem for your baby.

Healthy Snacks to Beat Afternoon Hunger

Healthy Snacks to Beat Afternoon Hunger

July 29th, 2010 by admin  |  No Comments

When afternoon hunger strikes and you are stuck at work, it can be all too easy to turn to a vending machine full of junk food. When you are pregnant, however, it becomes even more vital that you avoid the urge and turn to a healthy snack instead. If you plan ahead and have a convenient, delicious and nutrient-packed snack handy, you will find it much easier to skip the junk.

When you are planning for your afternoon snack at work, try to choose a snack that will keep you full until dinner. Include protein and fiber, and avoid snacks that provide only simple carbs. A snack high in sugar will not keep you feeling full for long, and may cause a crash that will contribute to that afternoon feeling of fatigue. So skip that tempting chocolate bar and go for one of these snack options instead. They will give you sustained energy that lasts for the rest of your work day, and won’t have you looking for another snack.

Fresh Fruits and Veggies

Snacks that include fruits and veggies are a great option. They are portable, healthy, and when combined with the right foods can provide the fiber and protein combination that will prevent you from being hungry again in an hour.

Try apple or pear slices with a cup of low fat vanilla yogurt for dipping. The yogurt will provide the protein, while apples and pears are high in fiber and lower in sugar than some other fruits. Many grocery stores sell pre-sliced apples which can be very convenient if you are short on time.

Pair celery sticks with peanut butter for a tasty, crunchy snack. The peanut butter provides both fiber and protein, a double benefit. You can also enjoy other fresh veggies such as carrots and broccoli along with your celery for more nutrition and more filling fiber.

Go Nuts

Instead of cheese and crackers, pair a few slices of cheese with a handful of nuts like almonds for a satisfying snack that will keep you going until dinner. A trail mix that combines dried fruits with nuts is another perfect afternoon snack. Make up a batch at home and then divide it into small plastic bags. They will be easy to grab on the go, and also make sure that you don’t overeat – this type of snack makes it all too easy to keep eating!

Use some caution when choosing nuts however, as some that have been salted may contain high levels of sodium.

Choose Whole Grains

A whole grain bagel, English muffin, or even toast topped with peanut or almond butter is another great afternoon snack choice. These foods aren’t just good for breakfast! Any of them will provide lots of fiber, and once again peanut butter comes to the rescue to add flavor and protein.

Another great snack mix idea: mix together a whole grain cereal like Cheerios with some raisins and low-salt pretzels for a delicious combination of flavors that will kill your afternoon hunger quickly.

Keep some of these snack options ready at your desk at all times. Those that don’t require refrigeration are easy to keep handy so you can reach for one even if hunger hits when you are too busy to leave your desk. Smart snacking will keep your body fueled throughout the day and avoid empty calories.

Fiber and Your Pregnancy Diet

Fiber and Your Pregnancy Diet

July 18th, 2010 by admin  |  No Comments

Fiber is an important part of a healthy pregnancy diet. In addition to keeping your digestive system moving smoothly, new research shows that fiber may also play a role in preventing gestational diabetes. Fiber is also important for energy that lasts, and keeping you full to prevent mindless snacking.

Fiber and Constipation

One of the most common complaints of pregnant women is constipation. Many factors during pregnancy can lead to problems with constipation, but lack of fiber in the diet is a major one. Increasing your fiber intake, along with drinking plenty of fluids can help alleviate constipation.

Fiber and Gestational Diabetes

Occurring only during pregnancy, gestational diabetes affects about 5% of pregnant women. A 2006 study indicated that women with a higher intake of fiber have a lower chance of gestational diabetes. For every 10 grams of fiber increase the odds of gestational diabetes dropped by 26%. Although more research is needed on the role of fiber in gestational diabetes, it’s another good argument for increased fiber in your pregnancy diet.

Fiber for Sustained Energy

High fiber foods take longer to break down in your system. They will keep you full longer, and provide sustained energy rather than a quick peak of energy that is soon gone. This is especially important during pregnancy when you may be feeling tired and run down already. Sustaining your body with high fiber foods will help to keep you going.

How to Get Enough Fiber

For every 1000 calories in your diet, you should aim to consume 14 grams of fiber. During pregnancy, the average woman should get 25-30 grams of fiber every day. Fortunately, with a balanced diet and a few changes you can up your fiber intake easily.

Many fruits and vegetables are excellent sources of fiber, including apples, pears, prunes and leafy greens including collard greens, spinach and kale. You can also increase your fiber intake by switching to whole grains in your bread and pasta, as well as choosing brown rice over white. Beans are also a great source of fiber. When choosing bread, look for a loaf that provides at least 4 grams of fiber per serving – two slices of toast will give you 8 grams of fiber. Look for whole grain cereals as well to provide more fiber.

There are many products on the shelves today that offer added fiber, but use caution as some of them also have added sugar and other things you don’t need in your diet. Look to get the fiber you need from more natural sources – these foods will provide you with many of the vitamins and minerals you need at the same time.

If you are concerned that you are not getting enough fiber in your diet, or you are still suffering from constipation, talk to your doctor. You might need a fiber supplement, or other changes to your diet or supplements you are taking to help reduce constipation. Eating enough fiber is important even if you haven’t had any problems with constipation, as it will also act as a preventative measure. There is no reason to wait until the problem starts to make the appropriate changes in your diet!

Many people don’t get enough fiber in their diet, but during pregnancy it is especially important to make sure you make the right food choices. With a number of benefits for both you and baby, fiber is a must have for proper prenatal nutrition.

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.

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.

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.

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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