Eating right for
two
By Jennifer Meers
An expectant mother plays an essential role in her child’s development through what she eats. During pregnancy, a mother is her child’s life source—her food choices determine the nourishment the baby receives...continued below
The body begins storing fat and nutrients during the first half of pregnancy so it can support the baby’s rapidly increasing weight in the last trimester. Throughout the nine months of pregnancy, women generally gain an average of 25 to 35 pounds. Many factors contribute, including the baby’s weight, the placenta and amniotic fluid, extra blood and other bodily fluids, and extra stored protein, fat and nutrients.
Pregnant women are advised to consume an extra 300 calories of nutrient-rich foods each day. But one size doesn’t always fit all. A woman’s pre-pregnancy weight, physical activity level and metabolism are all factors that determine their individual caloric needs. Rather than counting calories, women should pay attention to the weight they are gaining. If it is within the recommended levels—generally 4 to 6 pounds during the first trimester and 1 pound each week in the second and third—there should be no cause for concern.
Variety is key when planning a healthy diet during pregnancy. Experts recommend a daily intake of at least six servings of bread and grains, two to four servings of fruits, four servings each of vegetables and dairy products, and three servings of protein. A careful selection of foods within these guidelines ensures both mother and child receive the essential nutrients they need for a healthy pregnancy, including:
· Folic acid: Spinach, dried beans, broccoli and milk are all good sources of folic acid, which reduces the occurrence of neural tube birth defects. Because these conditions develop within the first four weeks of pregnancy, experts recommend consuming at least 0.4 mg of folic acid both before and during the first month after conception.
· Iron: Red meat, poultry, asparagus and berries contain iron, a mineral which moves oxygen throughout the body and increases resistance to stress and disease. Significant amounts of iron—30 mg during pregnancy—can prevent fatigue and irritability. In addition, consuming foods rich in vitamin C increases your body’s absorption of iron.
· Fiber: Whole grains, avocados, almonds and mangos are all high-fiber foods. Experts recommend consuming at least 25 grams of fiber each day to prevent constipation, a typical complaint during pregnancy.
· Calcium: Milk, yogurt, dried peas and salmon are all good sources of calcium, which contributes to strong bones. Pregnant women are advised to consume 1,200 mg—approximately four servings—of calcium each day. A substantial amount is needed for the fetus to develop, and if a woman does not consume enough, her body will take calcium from her bones for the growing baby, which may later put her at risk for osteoporosis.
· Vitamin C: Oranges, strawberries, cauliflower and tomatoes are rich in vitamin C. Because this nutrient reduces the risk of infection, doctors recommend consuming 70 mg of vitamin C each day.
· Vitamin D: Milk, eggs, shrimp and some fortified cereals contain vitamin D, which supports fetal growth and bone calcification. When exposed to sunlight, our bodies naturally produce vitamin D. Infants are susceptible to Rickets, a vitamin D deficiency disease, if their mothers do not consume the vitamin during pregnancy.
Sources: WebMD.com, KidsHealth.org
