Nutrition during Pregnancy - by Amy V. All rights reserved. A well- balanced diet is one that includes foods from all food groups in appropriate amounts, so as to ensure proper nutrition. Proper nutrition ensures that all essential nutrients (carbohydrates, fats, protein, vitamins, minerals and water) are supplied to the body to maintain optimal health and well- being. Good nutrition is essential for normal organ development and functioning; normal reproduction, growth and maintenance; for optimum activity level and working efficiency; for resistance to infection and disease; and for the ability to repair bodily damage or injury. While pregnancy is a normal alternative condition for the female body, it is stressful, and all nutritional needs are increased in order to meet the needs of the pregnancy. Dr. Tom Brewer found through more than 3. The World Health Organization recommends that a pregnant woman eat a minimum of 7. It must be obtained from a wide variety of whole food sources in order to get all of the important nutrients a woman needs during pregnancy. While the government’s food pyramid is a good example of a well- balanced diet, pregnant women need more protein and calories in general. This means including: 2 to 3 servings of meat, fish, nuts or legumes, and tofu. While this may seem like a lot of food, it will supply the 2. A study conducted at Harvard University found that by eating at least 7. During pregnancy a woman’s blood volume increases as much as 4. The Right Indian Diet During Pregnancy: Once you are pregnant, it is rather important that you eat the right type of foods and in the right quantities.Sponsored Link. Iron Needs and Pregnancy: Iron supplements are an easy way to remedy iron deficiency anemia during pregnancy, but some women find them hard on the. In April of 1. 99. Journal of the American Medical Association published an article indicating that calcium may also help reduce the incidence of preeclampsia. Other recent research indicates that pregnant women need adequate folic acid (a B vitamin) to prevent neural tube birth defects such as spina bifida. ![]() Find out why you might feel dizzy during pregnancy, how to prevent dizzy spells, and when to call your provider. How can I plan healthy meals during pregnancy? Planning healthy meals during pregnancy is not hard. The United States Department of Agriculture has made it easier by. Planning meals during pregnancy is not hard, explains this ACOG patient FAQ, which folic acid, iron, calcium, vitamin D, weight gain, and preventing food poisoning. The Food and Drug Administration now recommends that breads and pastas be fortified with folic acid to ensure that all women of childbearing age get enough of it. Four hundred micrograms of folic acid a day is recommended. This can be obtained by eating whole grain breads, citrus fruits and dark green leafy vegetables. As long as junk food and excessive sweets (sugar) are avoided, or kept to a minimum, weight gain should not be an issue. The diet listed above (or something similar) should provide all of the necessary nutrients, and a woman should have little problem obtaining everything she needs. While vitamin supplements are very popular these days, there are risks to taking supplements of certain vitamins while pregnant (i. A), and others are simply poorly assimilated (i. ![]() ![]()
![]() ![]() ![]() The B vitamins, for example, must be taken in congress (B complex supplement), as absences, insufficiencies or excesses of one or another can cause problems. Check with your care provider before taking anything while pregnant. Vitamins and minerals should be obtained from natural, whole sources whenever possible, to ensure quality and proper assimilation by the body. A qualified nutritional expert should assess special dietary needs. Cravings for foods are common in pregnancy and, in theory, can indicate a need or deficit in a diet. Cravings for healthy foods can be indulged, but cravings for non- food substances such as clay or laundry starch, a condition known as . ![]() For those who are vegetarian, or simply to provide variety in an omnivorous diet, soy products, beans and nuts can be substituted. Dark green vegetables provide carbohydrates, water, bulk fiber, vitamins A, C, and B, calcium, iron, and magnesium; the darker green, the better. It is best to eat these vegetables raw whenever possible, but steaming or baking will also retain most of the nutrients. Citrus and berry fruits provide a great deal of vitamin C, and yellow fruits and vegetables such as cantaloupe, sweet potato, carrots and mango are good sources of vitamin A. Both of these vitamins are important for fighting infection, boosting the immune system, cell structure development and preventing placental detachment (abruption). Zinc is another important mineral for pregnant women, as it aids in supporting the immune system. According to the Journal of the American Medical Association, zinc also helps to improve birth weight and certain aspects of fetal development. While a vegetarian diet is a good, healthy choice when well balanced, vegetarians do have to work harder to obtain all the protein needed to increase their blood supply. If a woman follows a strict vegan diet, it may be even more difficult to get the necessary protein, but it is possible with diligence. See the supplemental reading list for sources of information on this subject. Protein: chicken, fish, beef, pork, turkey, tofu, nuts, legumes (beans), milk, eggs, cottage cheese, whole grains, wheat gluten, soy cheese. Whole grains: brown rice, kasha (buckwheat groats), whole oats, whole wheat bread, whole grain cereals, quinoa, wild rice, wheat gluten, wheat germ, whole wheat pastas. Fruits: strawberries, kiwi fruit, apples, oranges, bananas, mangos, cantaloupe, pears, grapefruit, plums, nectarines, and peaches. Green vegetables: spinach, broccoli, zucchini, dark green lettuces, kale, Swiss chard, green beans, asparagus, arugula, lambs lettuce. Dairy: milk, yogurt, hard cheese, cottage cheese, egg. Other good whole foods: baked potatoes, sweet potatoes, carrots, squash, green peas, soy products, corn. Iron: red meats, organ meats, eggs, fish poultry, blackstrap molasses, cherry juice, green leafy vegetables, dried fruits (raisins, apricots, etc.)Zinc: pumpkin seeds, squash seeds, sunflower seeds, seafood, organ meats, mushrooms, brewer’s yeast, soybeans, eggs, wheat germ, meats, turkey. Folic acid: spinach, asparagus, turnip greens, Brussels sprouts, lima beans, soybeans, organ meats, brewer’s yeast, root vegetables, whole grains, wheat germ, bulger wheat, kidney beans, white beans, salmon, orange juice, avocado, milk. Trained and certified as a Bradley. For the past six years she has taught Bradley. Amy’s article, . The original version of this article was shared through The Rochester Birth Network. Sources: Dunne, Lavon J., ed. The Nutrition Almanac. New York: Nutrition Search, Inc., Mc. Graw- Hill Publishing. Brewer, Gail Sforza and Tom Brewer. What Every Pregnant Woman Should Know: The Truth about Diet and Drugs in Pregnancy. New York: Penguin Books. Frye, Anne. Understanding Diagnostic Testing in the Childbearing Year. Portland, OR: Labrys Press. Frye, Anne. 1. 99. Summer. Unraveling Toxemia. Midwifery Today 3. Frye, Anne. Holistic Midwifery, Vol. Portland, OR: Labrys Press. American Medical Association. Apr 1. 0. 2. 75(1. American Medical Association. Other Recommended Reading: The Brewer Pregnancy Hotline by Gail Sforza Krebs and Dr. Tom Brewer (http: //ebooks. Pregnancy, Children, and the Vegan Diet, by Michael Klaper, MDDiet for a Small Planet, by Frances Moore Lapp.
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