|
|
—
|
How much weight should I gain during my pregnancy? What foods are most important for a healthy pregnancy? Should I take vitamins? Are there things I should avoid during pregnancy? This section will help you plan and maintain a healthy pregnancy. Get a healthy start! Even before you become pregnant, you should begin planning for conception by eating a healthy, balanced diet. During the first trimester—when many women do not even know they are pregnant—the developing baby is at its most vulnerable stage. The organ systems and other parts of the body are forming and are extremely sensitive to both the nutrients and toxins to which they are exposed. This is why proper nutrition should begin well before conception to make sure your body is prepared to nourish both your baby and yourself. Use extra caution with ANY risky behavior (alcohol, drugs, etc.) if you are trying to get pregnant, as these can be particularly harmful to a developing baby. Once you have conceived, continue to eat a balanced diet, maintain a healthy weight gain during the pregnancy, and continue to exercise regularly as recommended by your physician. This will ensure that you and your baby are off to a healthy start! Folic acid: before you get pregnant Folic acid (also called folate and folacin) is a B vitamin found in many food sources and in most multi-vitamins. Folic acid is especially needed before and during the first weeks of pregnancy to help reduce the risk of birth defects affecting the spinal cord and brain, called neural tube defects. Because these defects can form even before a woman knows she is pregnant, it is extremely important that her diet include adequate amounts (0.4 milligrams per day before pregnancy and 0.8 milligrams after conception) of folic acid. Folic acid can be found in dark green, leafy vegetables, dried beans and peas, fortified cereals and grains, and in vitamin supplements. The best way to prevent neural tube defects is by consuming both dietary and supplemental forms of folic acid. For more information on folic acid and the foods it’s in, visit www.fda.gov/fdac/features/796_fol.html. The importance of calcium Calcium is another important nutrient for women of all ages in all stages of life. Calcium helps build and maintain strong bones, supports healthy muscles, and is essential for many other functions in the body. During pregnancy calcium is especially important for your developing baby. Adequate calcium intake may also help prevent pregnancy-induced hypertension (high blood pressure). Women should consume 1,000 to 1,500 mg of calcium every day. Exercise and a balanced diet are also important factors for good bone health. Now that you’re pregnant, remember these tips Eat a balanced diet with lots of colorful foods, such as bright green spinach, orange carrots, yellow squash, and red apples. Variety in the diet ensures that you will receive vital nutrients, vitamins and minerals, and fiber. For tips on preparing healthy, balanced meals, use the Food Guide Pyramid found at . Also remember to:
What is a healthy weight gain during pregnancy? According to the American Academy of Pediatrics’ Pediatric Nutrition Handbook (page 515), women should gain between fifteen and forty pounds depending on their pre-pregnancy weight. Weight loss should not be attempted during pregnancy, as this could lead to malnutrition of the baby during important times of development. The following table describes healthy weight gain:
What should I eat to have a healthy pregnancy? According to the Food and Drug Administration, a woman may need three hundred extra calories every day to properly support a healthy pregnancy (see http://www.cfsan.fda.gov/~dms/fdbaby2.html). The Food Guide Pyramid is a great way to create a balanced diet on which to base those calories. Choose nutrient dense items from each group (for example, choose spinach over lettuce for the biggest nutritional punch!) and be sure to eat at least the minimum amount from each food group every day. Eat foods that you like, but don’t be afraid to try new things, too. Variety and colorful foods are the keys to a well balanced diet that provides all the necessary vitamins and minerals you and your baby need. Consider consulting a dietetic professional who specializes in prenatal nutrition for more information. Visit the American Dietetics Association website to find a registered dietitian in your area: http://www.eatright.org/. As a pregnant teen, do I have special nutritional needs? If you are a pregnant teenager, it is important for you to properly nourish both your baby and yourself because you’re still developing, too. While it’s best for teenagers to avoid pregnancy through delaying sexual intercourse or using methods that protect against pregnancy, teens who do get pregnant have special needs. If you are a pregnant teenager, seek professional prenatal care from your physician as soon as you know you are pregnant. Your physician may suggest that you meet with a dietetic professional to help create a special diet to meet your needs. More information on specific needs for teenage pregnancy, sample menus, and more can be found at http://www.epi.umn.edu/let/nmpabook.html. Do I need supplemental vitamins? Most doctors recommend prenatal vitamins to make sure that you and your growing baby receive all essential vitamins and minerals. You and your baby will need iron and folic acid at such high levels that the need cannot usually be met by diet alone. Speak with your doctor before taking any herbal supplement or vitamin and mineral supplement he or she has not prescribed. Some herbal teas can also be dangerous to your baby. The following link includes recommendations of vitamins and minerals for women, including pregnant and lactating women, as recommended by the Food and Drug Administration: http://www.cfsan.fda.gov/~dms/wh-rda.html. Avoid these things to prevent possible birth defects or spontaneous abortion Some soft cheeses can become contaminated with bacteria called Listeria. These bacteria can make you and your baby sick (and can cause death). Eat hard cheese while you’re pregnant to avoid any chance of contracting Listeria. See the FDA’s Listeria warning at http://www.cfsan.fda.gov/~dms/listeren.html. Avoid unpasteurized milk, juice and other products while pregnant. Pasteurization kills bacteria that can cause illness and death to unborn babies, infants, and children (and others with weak or compromised immune systems). Exposure to lead during pregnancy can cause neurological disorders in unborn children according to the FDA. See their web site at http://www.cfsan.fda.gov/~dms/fdalead.html for more information. Click here to find out where lead may be in your home (add environmental toxin link here). Unfortunately, due to industrial pollution, many types of fish are now unsafe for consumption by pregnant women or women of child bearing age. Mercury in fish poses a real danger to the unborn, infants and very young children. To prevent this risk, avoid shark, swordfish, king mackerel, and tilefish. Other types of fish can be enjoyed during pregnancy. For more information on toxicity in fish, visit the U.S. Food and Drug Administration Center for Food Safety and Applied Nutrition at http://www.cfsan.fda.gov/~dms/admehg.html. Raw and undercooked meat, including fish and oysters, should be avoided during pregnancy to prevent contraction of Hepatitis A and other viruses, bacteria, and parasites. My friend says it’s okay to drink a glass of wine while I’m pregnant, but I’ve heard not to drink or take drugs. According to the American Academy of Pediatrics, there is no known amount of safe alcohol consumption during pregnancy. (See http://www.aap.org/policy/re9948.html.) A very serious consequence of alcohol consumption during pregnancy is Fetal Alcohol Syndrome, which includes brain disorders, growth retardation, and facial malformations. These conditions can be avoided by not drinking alcohol during pregnancy. For more information on Fetal Alcohol Syndrome, visit the National Organization on Fetal Alcohol Syndrome website at http://www.nofas.org/main/index2.htm. What other things should I avoid during my pregnancy? While in the womb, babies get all of their nutrients, oxygen, and fluids from their mother. If you smoke, you are depriving your baby of oxygen and introducing dangerous toxins into your body that can harm your baby. Mothers who smoke risk having babies who are underweight, premature, have a higher rate of death from SIDS, and have a greater chance of breathing difficulties such as asthma. If you smoke, this is a great time to quit! Many drugs can also cross the placenta and affect your unborn baby. Illegal and some over-the-counter drugs can cause serious illness, deformities, and death to your unborn baby. Consult your physician before taking any over-the-counter drugs or herbs. Never take any illegal drugs during pregnancy. For more information on how smoke or other toxins affect your child, see our section on Environmental Toxins (link). Resources American Academy of Pediatrics American Academy of Pediatrics: Fetal Alcohol Syndrome American Dietetic Association Centers for Disease Control and Prevention, National
Center on Birth Defects and Developmental Disabilities: fetal alcohol
syndrome Food and Drug Administration: Center for Food Safety
and Applied Nutrition Food and Drug Administration Nutrition and the Pregnant Adolescent National Organization on Fetal Alcohol Syndrome US Department of Agriculture Center for Nutrition
Policy and Promotion National Academy of Sciences |
