Congratulations, your pregnant! While the excitement is still rushing all over you and your husband as well as both your parents, you would want to take note of how you can give your child the best possible care, starting from your very own womb. Healthy diet is extremely important for pregnant women; as the infant’s primary and only source of vitamins and nutrients the mother should be mindful of her diet.
A Healthy diet during pregnancy is not just about eating a lot, it is about eating the right types of food. Experts suggest that on the first trimester, expectant mothers should add about 100 calories to the diet, as the baby grows and moves on the second and third trimesters, an additional 300 calories will be very helpful. Fruits, yogurts and other dairy products are the best types of snacks for pregnant women as these are rich in calcium.
Of course, you can never go wrong with vegetables and fruits as these are the most abundant sources of all nutrients, both for pregnant and non – pregnant women. Munch on veggies and greens as they provide fiber, photochemical and antioxidants. Fruits, on the other hand, supply you with vitamins and minerals while keeping you stuffed.
Vitamin supplements are necessary for pregnant women. Among the types of nutrition that the soon to be mom should be getting are Folate and Iron, this duo tops the list. Folic acid, commonly known as folate is important in increasing the maternal blood flow volume. In addition, it also lowers the chances of baby Neural Tube Defects (also known as NTD). While there are types of food that are rich in folic acid, it is still recommended that mothers take regular folate supplement, about 400 ug daily will be enough. This is best taken on the first 3 trimester. Meanwhile, Iron is important in keeping adequate level of blood supply to the developing fetus and placenta. Majority of women’s stored iron is insufficient in meeting the demands of pregnancy, as such taking iron supplements (around 30mg) will help compensate the lacking amount. This is best taken during the second and third trimesters and can be found in fish, poultry, dried fruits, red meat and whole – grain breads.
Other equally important supplements are calcium and vitamin D. Calcium makes both the baby’s and the mother’s bones and teeth strong and vitamin D aids in the whole process. About 1000mg of calcium is needed to be Incorporated in the diet and 200 IU of Vitamin D.
While there are kinds of food that are recommended to be consumed by pregnant mothers, there are also those that should either be avoided or taken in moderation; seafood is one very good example. Perhaps not all types of sea foods, only those which has high amounts of mercury in the likes of Tilefish, King Mackerel, Shark and Swordfish. Sweets should also be limited as well as caffeine. Herbal tea may be consumed but be careful in reading its ingredients as some of these may contain substances that are harmful for the baby.
What Healthy Foods to Eat During Pregnancy
- You will need to choose from a variety of foods to get all the nutrients that you need. It is recommended that intake would include 6-11 servings of bread and grains, 2-4 servings of fruits, 4 or more servings of dairy, and 3 servings of meat, poultry, fish, eggs or nuts.
- Select the foods that are high in fiber enriched with whole grains like bread, pasta, cereals, rice, fruits and vegetables.
- Be sure to get enough vitamins and minerals by taking prenatal vitamin supplements. Your doctor can prescribe a prenatal vitamin for you or can recommend an over-the-counter vitamin.
- You should have an intake of at least 4 servings of dairy and calcium-rich foods to get a total of 1000-130 mg of calcium per day.
- You should also eat at least 3 servings of foods rich in iron to make sure you are getting 27 mg of daily iron.
- Also select at least one source of vitamin C per day since you would need 70 mg of vitamin C in a day. This may be in the form of oranges, grapefruits, strawberries, papaya, honeydew, broccoli, cauliflower, Brussel sprouts, green peppers, tomatoes, and mustard greens.
- Select at least one good source of folic acid per day since a pregnant woman would need at least 0.4 mg of folic acid each day. This is to prevent neural tube defects like spina bifida. Choose dark green and leafy vegetables, veal, and legumes like lima beans, black beans, black-eyed peas and chickpeas.
- Pick out at least one good source of vitamin A for every other day in the form of carrots, pumpkins, sweet potatoes, spinach, water squash, turnip greens, beet greens, apricots and cantaloupe. Beware that an excess of this of > 10,000 IU/day may lead to fetal malformations.
What Foods to Avoid When Pregnant
- Do not take alcohol during pregnancy as this has been linked to premature deliveries, mental retardation, birth defects and low birth weight.
- Limit your caffeine intake to not more that 300 mg per day. Remember that caffeine contents may vary depending on the beans or leaves and how they are prepared. So an eight-ounce cup of coffee has about 150 mg of coffee while black tea has about 80 mg. A caffeinated soda may have 30-60 mg of caffeine. Also do not forget that coffee also has caffeine wherein a chocolate bar is about ¼ cup of coffee.
- The use of saccharin, an artificial sweetener is very much discouraged since it can cross the placenta and stay in the fetal tissues. Although it is safe to use other non-nutritional or artificial sweeteners as approved by the FDA which include aspartame in Equal or Nutrasweet, acesulfame-K in Sunerr, and sucralose in Splenda. Remember to take these in moderation and talk with your doctor as to how much is acceptable during pregnancy.
- Decrease your fat intake to about 30% or less of your total caloric intake. For example if you are eating 2000 calories per day, this would mean taking 65 grams of fat or less.
- Restrict your cholesterol intake to 300 mg or less.
- Do not eat foods with high levels of mercury such as shark, swordfish, king mackerel, tile fish or white snapper.
- Do not eat soft cheeses like feta, Brie, Camembert, blue-veined, and Mexican-style cheese since they are unpasteurized which may lead to Listeria infection. You do not need to avoid hard cheese, processed cheese, cream cheese, or yogurt.
- Do not eat raw fish like oysters and clams.
Pregnancy Menu Plan
- The meal plan provided is an example of a diet that is suitable for pregnant women. The aim is to provide sufficient nutrition for the mother and the baby and healthy weight gain for the mother.
- This will give you an idea of what healthy foods to select but do not forget to add variety to your meals. Also drink a lot of water.
- You can adjust the food portions depending on your needs.
- Remember that the following meal plan only serves as a guide. You are encouraged to eat a variety of meats, fish, complex carbohydrates, fruits and vegetables and water.
- Breakfast
- High fiber cereal like porridge
- Skimmed milk (200 ml)
- 1 to 2 slices of granary bread
- Marmalade or honey
- Fruit juice (250 ml)
- Morning Snacks
- 1 to 2 oatcakes
- Banana
- Sunflower seeds
- water
- Lunch
- 2 slices of granary bread with cooked chicken breast or ham or tuna or cheese
- 3 to 4 oatcakes
- Mixed salad
- Low fat and low salt yoghurt
- water
- Afternoon Snacks
- 1 to 2 oatcakes
- Banana
- Sunflower seeds
- water
- Dinner
- White fish or lean meat or chicken breast
- Whole wheat pasta or 5 to 6 boiled potatoes
- Large serving of salad
- water
- Evening Snacks
- Cereal (porridge)
- Skimmed milk (200 ml)
- Water
Prenatal Vitamins
- A mother is advised to take prenatal vitamins during pregnancy because these multivitamins are specially formulated to make up for any nutritional deficiency a mother might have in her diet. These prenatal vitamins contain a lot of vitamins and minerals but the most important are the folic acid, iron and calcium.
- As was mentioned earlier, folic acid is important since it reduces the risk of having a baby with a serious birth defect in the brain and spinal cord called neural tube defects. This may lead to a child having a spine a spine that is not closed. The child will eventually end up with different degrees of paralysis, incontinence and mental retardation.
- These neural tube defects develop in the first 28 days after conception which is before most women realize that they are pregnant. Therefore the Department of Health recommends that a woman will take 400 micrograms of folic acid everyday while trying to conceive and continue to take this in the first 12 weeks of pregnancy.
- Calcium is also important since it can prevent a new mother from losing her bone density as the fetus uses the calcium for bone growth.
- Iron is needed for both the mother and the baby’s blood to carry oxygen.
- In looking for a prenatal vitamin, check that it includes the following:
v 400 mcg of folic acid
v 400 IU of vitamin D
v 200 to 300 mg of calcium
v 70 mg of vitamin C
v 3 mg of thiamine
v 2 mg of riboflavin
v 20 mg of niacine
v 6 mcg of vitamin B12
v 10 mg of vitamin E
v 15 mg of zinc
v 17 mg of iron
- There are some prenatal vitamins that can add to the nausea of a pregnant woman. So if your prenatal vitamin makes you feel sick then talk to your doctor. Your physician might be able to prescribe a different kind of prenatal vitamin like a chewable or liquid one.
Managing Stress in Pregnancy
- As we all know, the everyday pressure is a part of modern life. But beware when you are pregnant since a high level of chronic stress can increase your odds of a preterm labor or in delivering a low birth weight baby. So take care of yourself is an important part of taking care of your baby. Cut down the stress or learn how to manage it so that you will have a healthier pregnancy.
- These are the ways to reduce stress at work and at home:
- Learn how to say “NO.” Get rid of your notion of doing everything by yourself. Learn to realize that you cannot do it all and let it all go. Make it a priority to slow down. Also get used to the idea of asking your loved ones and friends for help.
- It is time to cut back on the chores. Take time to relax, take a nap or read a book.
- Use your sick days or vacation leaves whenever possible. Spend your day or afternoon resting at home. This will help you go through a tough week.
- You can try deep-breathing exercises, yoga or stretching.
- Exercise regularly with activities like walking or swimming.
- Eat a healthy and well-balanced diet so that you will get the physical and emotional energy that you need.
- Sleep early. Your body needs all the sleep it can get since it is working overtime to nourish your growing baby.
- Join or make a support group. Spending time with others who is going through the same situation is a good way to ease your burden.
- If you feel that you are at your breaking point, ask your doctor to refer you to a therapist. Do not be afraid of getting help. This will greatly reduce the chances of having postpartum anxiety and depression.
Exercise in Pregnancy
- You can maintain a regular exercise routine during your entire pregnancy. This will help a pregnant mother stay healthy. This can also improve posture and decrease discomforts such as backaches and fatigue. There has also been some evidence that physical activity may prevent gestational diabetes, relieve stress and create more stamina that is needed for labor and delivery.
- For pregnant mothers who were physically active before, you can continue physical activity but in moderation. It is not advised to exercise at your former level but instead do exercises that are comfortable for you now.
- It is encouraged to do low impact exercises instead of high impact ones. Your heart rate should not exceed 140 beats per minute.
- If you are a pregnant competitive athlete, you should be closely monitored by an obstetrician.
- If you have never exercised regularly in the past, then you can begin an exercise program during your pregnancy after you have consulted with your doctor. Beware in trying any strenuous activity. It is safe to begin with walking when pregnant.
- It is recommended by the American College of Obstetrics and Gynecology that 30 minutes or more of moderate physical activity per day in most days of the week unless you have a pregnancy-related or medical complication.
- The following are those who should not exercise during pregnancy and would need to talk with their doctors regarding having a tailored exercise program:
- § Those with medical problems such as asthma, heart disease and diabetes.
- § Those with pregnancy-related complications like bleeding or spotting, low placenta, threatened or recurrent miscarriage, previous premature births, and weak cervix.
- Most of the exercises are safe in pregnancy as long as you do not overdo it and exercise with caution. The safest activities are swimming, brisk walking, indoor stationary cycling, step or elliptical machines and low impact aerobics. These physical activities carry low risk of injury and also benefit your whole body.