Nutrition in Pregnancy By Jeanne Laird

The need for folate Adequate folate or folic acid intake is necessary before conception and throughout the pregnancy. Folate is involved in many factors of growth and development including: Cell division Helps prevent neural tube defects such as spina bifida Helps prevent anemia

Folic acid or Folate? Folate is the natural form of folic acid -better to get it from food -supplement if necessary, folic acid is very well absorbed -the ADA for folate during pregnancy is 400 IUs

Sources of folate -orange juice and oranges -asparagus -broccoli & Brussels sprouts -dark green leafy vegetables -cantaloupe, grapes, strawberries and bananas -whole grains, beans, and eggs -avocado

Folate and anemia Folate is necessary for the production of red blood cells -low folate can result in anemia -pregnant women are at risk of becoming anemic

Weight Gain -Not too much, not too little >complications can occur with either situation -What is the right amount? >women should gain 2-4 lbs per month during the first trimester and 3-4 lbs per month every month thereafter. -Therefore, between 24 and 36 lbs total weight gain is safe and healthy.

Too little weight gain -chance of improper nutrition for mom and baby -half of the weight gain is to support and nourish the baby -possible outcomes of low birth weight, pre- mature delivery, and improper development.

Too much weight gain -chance of gestational diabetes and hypertension. -chance of delivering a large baby, > then 9 lbs. -difficulty in delivery -chance of pre-eclampsia, toxemia and death

Nutritional needs during pregnancy -pre-natal vitamins to pad diet -Calcium, iron, B vitamins -deficiencies in any nutrient is undesirable, hence a diet that includes a variety of foods in a variety of colors -supplement with a good pre-natal vitamin and mineral supplement recommended by Ob/ Gyn doctor.

Calcium -Needed for strong bones and teeth. - Needed for muscle contractions. -Required for nerve signaling. -If mom is low in calcium, baby will take from mom's bone stores. -This could result in low bone density for mom.

Dietary sources of calcium -dairy foods like milk, cheese, yogurt and kefir -salmon, sardines -dark green leafy vegetables -broccoli -fortified foods like orange juice -almond milk, soy milk and soy products

Iron -high risk of anemia during pregnancy -27 mg per day needed for mom to avoid anemia -needed to provide oxygen to all cells -needed for proper immune function -needed to provide energy to mom during pregnancy -needed for healthy fetal development

Dietary sources of iron -lean beef, liver, turkey and chicken dark meat -Tuna, shrimp, salmon, halibut -pork -beans, peas and lentils -fortified breakfast cereals and whole grains -spinach *Eating these foods with a good source of vitamin C helps the body to absorb the iron better. *Animal sources of dietary iron are considered of high biological value and are better absorbed by the gut.

Eat a variety of foods in a variety of colors -whole grains, 6-8 servings per day -3-5 servings of vegetables -2-4 fruits -3 servings of dairy per day -6 oz of lean meat

Foods to avoid during pregnancy - White albacore tuna, king mackerel, swordfish, tilefish, and orange roughie due to high mercury levels -lunch meat and soft unpasteurized cheeses, due to the threat of listeria poisoning such as camembert, brie, feta, blue-veined and unpasteurized Mexican cheeses. -fast food- a lot of fat and questionable ingredients with little nutritional value -alcohol- risk of fetal alcohol syndrome & low birth weight baby -unpasteurized milk or milk products due to salmonella poisoning -raw meat or fish, due to E.coli poisoning and parasites

Lifestyle habits to avoid -smoking, due to hypoxia to fetus, low birth weight and pre- mature delivery -indulging in alcohol, due to low birth weight baby, pre- mature delivery and fetal alcohol syndrome -taking drugs, both street drugs and prescription unless approved by your doctor. Check regarding over-the-counter pharmaceuticals as well. Risky behavior that could possibly harm mom or baby

Lifestyle habits to embrace -stay active, get enough exercise to ensure a healthy pregnancy weight -safe exercise helps mom to stay strong and in good shape throughout the pregnancy -exercise helps the body in preparation for delivery -exercise provides for excellent oxygenation and blood flow to baby -exercise contributes to a healthy energetic you!  

Just a few more things… Get enough sleep. Try not to overdo it in preparation for babies arrival. When you are tired, rest. Stay positive, you are about to embark on a wonderful experience. Stay connected to people and groups including expecting mom’s groups, Lamaze groups and Le leche groups in preparation for breastfeeding-nature’s perfect food for baby.

Sources Mitchell, M.K., (1997). Nutrition across the lifespan. Philadelphia, PA: W.B. Saunders Company. www.whfoods.com www.everydayhealth.com www.madamenoire.com www.globalhealingcenter.com www.nim.nih.gov/medlineplus/neuraltubeddefects.html