Healthy Eating During Pregnancy
Healthy Eating During Pregnancy
Linda Flechsig, RD
“ During pregnancy, you only need about 10 extra grams of protein per day. An eight-ounce glass of milk provides about eight grams of protein.
”
As much as we may like to, we can’t control everything. We can’t change our age, or genetics but we can change our eating habits. Making healthy food choices is extremely important in increasing the health of your unborn child. The following guidelines highlight the nutrients of most importance for you and your baby.
For starters, healthy eating is a lot easier if you already have a good base to begin with. If you are currently skipping meals, eating too many refined carbohydrates or sugars, or practicing other poor nutritional habits, then you are a step ahead of the game. Your baby begins growing very rapidly during the first few weeks when you perhaps are not even aware that you are pregnant! Having basic good nutritional habits before you are pregnant is a smart way to increase the health of your baby.
Your body needs to get enough carbohydrates in the day to provide you with energy. Otherwise, your body will tap into your protein stores in order to meet its energy needs. If your body is using protein for energy, then there won’t be enough protein for your body to create new cells for growth. During pregnancy, you only need about 10 extra grams of protein per day. An 8 ounce glass of milk provides about 8 grams of protein.
Folate, better known as folic acid, is a B vitamin which is responsible for the development of your baby’s neural tube, which later grows to become his or her spinal cord. Studies have shown that getting enough folic acid may decrease the risk of your baby developing neural tube defects which involves incomplete closure of the spinal column. These birth defects of the brain and spinal cord originate during the first month of pregnancy, before you may even know you are pregnant. About 2,500 babies are born with neural tube defects each year with spina bifida being the leading cause of childhood paralysis. It is recommended that women who are child-bearing age get 400 micrograms (mcg) per day. Pregnancy increases your needs to 600 mcg of folate daily. Most women only get about 200 mcg per day from their diets. To ensure you’re getting enough folic acid, a supplement may be necessary. Consult your doctor or Registered Dietitian for more guidance. Folate can be found in food sources such as dark green leafy veggies, nuts, legumes, and citrus fruits and juices. Some examples include
½ cup boiled spinach (130 mcg)
½ cup navy beans (125 mcg)
¼ cup wheat germ (80 mcg)
½ avocado (55 mcg)
1 medium-sized orange (45 mcg)
1 cup skim milk (15 mcg)
Taking in too much folate, more than 1000 mcg per day can be harmful as well. Consuming too much folic acid usually results from taking a vitamin supplement and not from food sources alone.
Most likely, when you consume more calories on a regular basis, you will also be consuming enough of most B vitamins as well since they are widely distributed in various food sources. The extra B6 is needed to assist protein in making new cells. B12 may be of concern for vegetarian moms since it is found mostly in animal sources. In this case, check out fortified cereals or perhaps you will need a B12 supplement. Consult with your doctor or Registered Dietitian before taking any additional supplements.
Two important minerals during pregnancy are calcium and iron. If you don’t consume enough of these, your growing baby will use the calcium from your bones and the iron from your blood. Depleting your resources makes it harder for you to keep the strength you need to delivery your child and care for them afterwards. Adequate calcium is especially important during the last trimester when the baby is developing its teeth and skeleton at a fast rate. Pregnant women need 1000 milligrams (mg) of calcium per day. Dark green leafy veggies, canned fish with the bones, and calcium fortified foods such as breads, cereals, and juices are all good sources of calcium
Linda Flechsig, RD
“ During pregnancy, you only need about 10 extra grams of protein per day. An eight-ounce glass of milk provides about eight grams of protein.
”
As much as we may like to, we can’t control everything. We can’t change our age, or genetics but we can change our eating habits. Making healthy food choices is extremely important in increasing the health of your unborn child. The following guidelines highlight the nutrients of most importance for you and your baby.
For starters, healthy eating is a lot easier if you already have a good base to begin with. If you are currently skipping meals, eating too many refined carbohydrates or sugars, or practicing other poor nutritional habits, then you are a step ahead of the game. Your baby begins growing very rapidly during the first few weeks when you perhaps are not even aware that you are pregnant! Having basic good nutritional habits before you are pregnant is a smart way to increase the health of your baby.
Your body needs to get enough carbohydrates in the day to provide you with energy. Otherwise, your body will tap into your protein stores in order to meet its energy needs. If your body is using protein for energy, then there won’t be enough protein for your body to create new cells for growth. During pregnancy, you only need about 10 extra grams of protein per day. An 8 ounce glass of milk provides about 8 grams of protein.
Folate, better known as folic acid, is a B vitamin which is responsible for the development of your baby’s neural tube, which later grows to become his or her spinal cord. Studies have shown that getting enough folic acid may decrease the risk of your baby developing neural tube defects which involves incomplete closure of the spinal column. These birth defects of the brain and spinal cord originate during the first month of pregnancy, before you may even know you are pregnant. About 2,500 babies are born with neural tube defects each year with spina bifida being the leading cause of childhood paralysis. It is recommended that women who are child-bearing age get 400 micrograms (mcg) per day. Pregnancy increases your needs to 600 mcg of folate daily. Most women only get about 200 mcg per day from their diets. To ensure you’re getting enough folic acid, a supplement may be necessary. Consult your doctor or Registered Dietitian for more guidance. Folate can be found in food sources such as dark green leafy veggies, nuts, legumes, and citrus fruits and juices. Some examples include
½ cup boiled spinach (130 mcg)
½ cup navy beans (125 mcg)
¼ cup wheat germ (80 mcg)
½ avocado (55 mcg)
1 medium-sized orange (45 mcg)
1 cup skim milk (15 mcg)
Taking in too much folate, more than 1000 mcg per day can be harmful as well. Consuming too much folic acid usually results from taking a vitamin supplement and not from food sources alone.
Most likely, when you consume more calories on a regular basis, you will also be consuming enough of most B vitamins as well since they are widely distributed in various food sources. The extra B6 is needed to assist protein in making new cells. B12 may be of concern for vegetarian moms since it is found mostly in animal sources. In this case, check out fortified cereals or perhaps you will need a B12 supplement. Consult with your doctor or Registered Dietitian before taking any additional supplements.
Two important minerals during pregnancy are calcium and iron. If you don’t consume enough of these, your growing baby will use the calcium from your bones and the iron from your blood. Depleting your resources makes it harder for you to keep the strength you need to delivery your child and care for them afterwards. Adequate calcium is especially important during the last trimester when the baby is developing its teeth and skeleton at a fast rate. Pregnant women need 1000 milligrams (mg) of calcium per day. Dark green leafy veggies, canned fish with the bones, and calcium fortified foods such as breads, cereals, and juices are all good sources of calcium
