This entry was posted on Friday, February 15th, 2008 at 10:20 pm and is filed under Parenting. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
Proteins contain the basic building blocks that make up your body. These building blocks are absolutely vital during pregnancy for the baby to grow and develop. Your protein requirements increase by about 50% during pregnancy. The best sources of protein are meat and fish, dairy products, eggs, beans and some green vegetables-lentils, peas, beans, seeds, nuts and yeast are all very rich in protein. If you are a vegetarian you can still get enough protein from the latter foods, but some vegetarian women choose to eat a little fish and chicken in pregnancy to boost their protein intake. Fish is particularly valuable, because it contains a lot of minerals and vitamins and is also low in fat.
Carbohydrates
Carbohydrates are vital to meeting your energy needs in pregnancy. They do not have to be fattening: potatoes, especially if baked in their skins, are not fattening (they also contain a lot of vitamin C). Bread, flour, cereals and root vegetables are all good sources of carbohydrate. It’s best not to skip these at mealtimes; you may feel hungry again soon after eating and fill up on junk food instead.
Fat
You do not need extra fat in pregnancy. If you are gammg excessive weight you can cut down on butter, oils and sauces, and indulge in low-fat yogurts and cottage cheese. However, be careful that you do not lack important fat-soluble vitamins as a result. If you are unsure, check with your doctor.
Minerals
A number of minerals are known to be essential for health, especially during pregnancy. Because the body’s blood volume increases so much, iron is in extra demand during pregnancy. This is especially true in second and subsequent pregnancies, particularly if there has not been a long gap since the last baby was born. You can increase iron in the blood by eating iron-rich foods, notably dark-green vegetables such as spinach and watercress, liver (but some mothers may be advised to avoid liver), egg yolks, whole grains, beans and nuts, and nut spreads such as peanut butter. Your hemoglobin levels will be checked in pregnancy to make sure you are not becoming anemic. If you are, your doctor may prescribe iron pills.
Calcium is important in pregnancy for the formation of bones and teeth and to ensure blood clotting. Milk and dairy foods are a good source, but so are vegetables, whole grains, beans and nuts. Spinach, rhubarb and cocoa block calcium absorption, so do not have too much of these foods. Potassium, zinc and other trace elements are also important. Seafood is a good source of many minerals. Oysters are particularly rich in zinc.
Fiber
Many women find they tend to become constipated in pregnancy, because pregnancy hormones slow movement of the bowel muscles. Constipation can make mothers feel unwell, and may lead to hemorrhoids if you frequently strain to pass stool. It is important to eat foods with plenty of fiber, such as:
- Whole-grain bread
- Unrefined cereals like granola, or those rich in bran
- Raw fruit and vegetables
It’s also important to drink plenty of fluids.
Vitamins
Vitamins are essential in pregnancy, both to keep you healthy and for the development of your baby. Research has shown that mothers who have deficiencies in certain vitamins are at a greater risk of having a baby with disabilities or a baby with a low birth weight. Table 3.1 on pages 50 and 51 shows which vitamins you need and what they do. Remember that taking too much of certain vitamins can be harmful too, so check with your doctor.
Folic acid-a B-group vitamin-has been found to help prevent spina bifida and other neural-tube defects. Studies continue on its benefits during pregnancy. The current recommended dietary allowance for pregnant women is O.4mg a day. Women who have had a baby with a neural-tube defect are advised to take more, preferably beginning prior to the pregnancy. Check with your doctor.
