Eating for Two?
Bite This: I have eight friends who are pregnant right now. Oh, I am sorry, five friends. Three just had their babies.
Because of the abundant number of friends who are pregnant right now (what was in the water anyway?), I figured I'd discuss nutrition during pregnancy. One of the most remarkable elements of the human body is the fact that it can make another human body. It is truly a unique progression of events that take place. Not only does the woman's body have to be healthy prior to conception, but it is imperative to continue to nourish the body and this tiny human with the right nutrients to promote optimal growth and development before the baby is even born.
What nutrients are especially important during pregnancy?
1. Folate - I am sure you have heard this one, but folate is a B-vitamin and is important even before a woman knows she is pregnant. It helps prevent neural tube defects such as spina bifida, and is needed in the first few weeks of development. The recommended dose during pregnancy is 600-800 mcg/day -twice the recommended dose for non-pregnant women. It is easiest to get this in a prenatal vitamin and even if a woman is thinking about conceiving, start taking it before. Folate is also found in green leafy vegetables like broccoli and spinach, lentils, oranges or other citrus fruits, kidney beans, asparagus, and fortified breads and cereals.
2. Iron - During pregnancy the amount of blood in the body increases significantly, therefore more iron is needed. Iron is important for the development of red blood cells needed to carry oxygen to the mother's and the baby's cells. It is common for women to develop anemia during pregnancy, however this can lead to low birth weight and pre-term delivery. The recommended dose for iron during pregnancy is 27 mg/day. Again, prenatal vitamins are the easiest way to get sufficient iron.The most bioavailable iron is found in meat, poultry and fish. Plants, legumes, beans and fortified cereals and breads also contain iron, but it is not as readily absorbed.
3. Calcium - Growing babies need calcium for developing bones and teeth, growing a healthy heart, nerves and muscles and for developing a normal heart rhythm and blood clotting abilities. If a woman does not get enough calcium in her diet, her growing baby will draw calcium from her bones which will impair the woman's health later on. The recommended dose for calcium during pregnancy is 1000 mg/day. A prenatal vitamin has about 15% of daily calcium in the vitamin so if a woman is not getting the rest from her diet, she should take a 600 mg supplement. An abundant amount of calcium is found in dairy products, soy milk, almond milk, green leafy vegetables and fortified juices and foods.
4. Choline - Choline is a nutrient that helps brain cells develop properly. Getting enough choline in the diet may help develop a baby's cognitive ability and memory. It may also protect against neural tube defects much like folate does. A bonus - it may also boost the woman's brainpower too! With the surge of hormones, many women complain of "pregnancy brain" and tend to forget many things. Choline may actually help with this. The recommended dose of choline for pregnant women is about 450 mg/day. Some good food sources of choline include eggs (the yolk), spinach, potatoes, navy beans, fish, chicken, and nuts such as pistachios and cashews.
Many of my friends have been overwhelmed by the amount of foods they cannot eat during pregnancy, but instead of focusing on what they have to limit, focus on what will help improve the baby's health.
On another note, I am excited to be the self-proclaimed honorary aunt of so many cute new little babies. :)
Sound bite: If you are one of my pregnant or breastfeeding friends reading this, try to see how much DHA you are getting in your diet.
Because of the abundant number of friends who are pregnant right now (what was in the water anyway?), I figured I'd discuss nutrition during pregnancy. One of the most remarkable elements of the human body is the fact that it can make another human body. It is truly a unique progression of events that take place. Not only does the woman's body have to be healthy prior to conception, but it is imperative to continue to nourish the body and this tiny human with the right nutrients to promote optimal growth and development before the baby is even born.
What nutrients are especially important during pregnancy?
1. Folate - I am sure you have heard this one, but folate is a B-vitamin and is important even before a woman knows she is pregnant. It helps prevent neural tube defects such as spina bifida, and is needed in the first few weeks of development. The recommended dose during pregnancy is 600-800 mcg/day -twice the recommended dose for non-pregnant women. It is easiest to get this in a prenatal vitamin and even if a woman is thinking about conceiving, start taking it before. Folate is also found in green leafy vegetables like broccoli and spinach, lentils, oranges or other citrus fruits, kidney beans, asparagus, and fortified breads and cereals. 2. Iron - During pregnancy the amount of blood in the body increases significantly, therefore more iron is needed. Iron is important for the development of red blood cells needed to carry oxygen to the mother's and the baby's cells. It is common for women to develop anemia during pregnancy, however this can lead to low birth weight and pre-term delivery. The recommended dose for iron during pregnancy is 27 mg/day. Again, prenatal vitamins are the easiest way to get sufficient iron.The most bioavailable iron is found in meat, poultry and fish. Plants, legumes, beans and fortified cereals and breads also contain iron, but it is not as readily absorbed.
3. Calcium - Growing babies need calcium for developing bones and teeth, growing a healthy heart, nerves and muscles and for developing a normal heart rhythm and blood clotting abilities. If a woman does not get enough calcium in her diet, her growing baby will draw calcium from her bones which will impair the woman's health later on. The recommended dose for calcium during pregnancy is 1000 mg/day. A prenatal vitamin has about 15% of daily calcium in the vitamin so if a woman is not getting the rest from her diet, she should take a 600 mg supplement. An abundant amount of calcium is found in dairy products, soy milk, almond milk, green leafy vegetables and fortified juices and foods.
4. Choline - Choline is a nutrient that helps brain cells develop properly. Getting enough choline in the diet may help develop a baby's cognitive ability and memory. It may also protect against neural tube defects much like folate does. A bonus - it may also boost the woman's brainpower too! With the surge of hormones, many women complain of "pregnancy brain" and tend to forget many things. Choline may actually help with this. The recommended dose of choline for pregnant women is about 450 mg/day. Some good food sources of choline include eggs (the yolk), spinach, potatoes, navy beans, fish, chicken, and nuts such as pistachios and cashews.
5. DHA - There has been a lot of recent research on how DHA may help improve cognitive function and memory in children even before they are born. DHA is an omega-3 fatty acid and not only is it essential for brain health and development but also for eyesight and vision development. It may possibly even prevent premature birth. More recently prenatal vitamins have started including DHA in their formula. It is recommended that pregnant and lactating women get ~ 200 mg of DHA per day. You can get DHA from fish oil supplements, however fish oil supplements contain EPA and DHA, so just make sure it has at least 200 mg of DHA. DHA is also found in fatty fish such as salmon canned tuna, fortified eggs and milk, and walnuts.
On another note, I am excited to be the self-proclaimed honorary aunt of so many cute new little babies. :)
Sound bite: If you are one of my pregnant or breastfeeding friends reading this, try to see how much DHA you are getting in your diet.
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