The Dos and Don’ts of Pregnancy Nutrition

Pregnancy is a special time for women, and should not be taken for granted. Proper nutrition is crucial for the health of you and your child. In fact, studies show that what you eat and drink, how physically active you are, and how much you weigh all have an effect on the baby’s present and future growth. Therefore, food must be chosen wisely – not just to suit the palate, but to nurture the baby as well.

There are two factors that must be considered when it comes to pregnancy nutrition – what to eat and how much weight to gain. Many women think that pregnancy is a great excuse to gain weight. However, you shouldn’t go overboard. You do not need to consume more calories than your normally do during the first trimester. Only after the 12th week you can add 300 calories more to your normal daily intake.

Here are some special considerations on pregnancy nutrition:

  • Do not eat undercooked meats or seafood.

Eating undercooked meats and seafood can cause diseases such as toxoplasmosis and salmonellosis. These can potentially cause stillbirth, fetal defects, infection, or health problems after birth.

  • Reduce your risk for listeriosis.

Listeriosis is a disease caused by bacteria found in soft cheese, raw vegetables, and unpasteurized milk. Wash fruits and vegetables before eating, stick with hard cheeses, like parmesan and cheddar, and make sure your milk is pasteurized.

  • Limit your caffeine intake.

You should limit your daily intake of caffeine to 200 mg (12 oz cup). Studies show that women who consumer over 200 mg of caffeine per day have a higher risk for miscarriage, stillbirth, and preterm birth. You may also want to cut back on tea, coffee, soft drinks, chocolate, and energy drinks, as they contain phenols that prevent iron absorption.

  • Consume plenty of omega-3 fatty acids.

Studies show that omega-3 has positive effects on the baby’s eyes and brain. You can take at least 400 mg of mercury-free DHA supplements, or be sure you’re eating foods rich in these fatty acids. The best sources are cold water fish such as sardines, tuna, herring, salmon, and anchovies.

  • Stay away from eating certain fish: mackerel, shark, tile fish, tuna steaks, albacore tuna, and swordfish.

These fishes contain high levels of mercury which may have neurological effects on your baby. Limit fish intake to no more than 12 ounces per week, and stick with fish like salmon.

  • Avoid any alcoholic beverages.

Heavy alcohol drinking can cause birth defects. It can also cause fetal alcohol spectrum disorder (FASD) which is characterized by speech and language delays, small head size, abnormal facial features, learning disability, and many other problems.

  • Take your prenatal vitamins regularly.

Prenatal vitamins are essential for pregnant women as they provide more folic acid and iron, necessary all throughout the pregnancy for the development of the baby’s brain and spinal cord.

Written by Team Health & Parenting

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2018. All rights reserved.

Pregnancy Vitamins and Minerals

Pregnancy is a complex time in a woman’s life. Since the baby is counting on the mother for the nutrients needed to grow, the expecting mother needs to eat well and make healthy choices in order to feel good, have energy, and support a healthy pregnancy. Supplements, however, can also be beneficial. A woman with child should only take supplements recommended by a health care provider. So, what supplements should an expecting woman take?  

Vitamin A and Beta Carotene

Women should include vitamin A and beta carotene to their pregnancy diet and nutrition for healthy bones and teeth, and also to promote growth. In addition to pregnancy supplements, these nutrients are also naturally found in milk, eggs, potatoes, and yellow vegetables. Be careful with liver, as liver contains high levels of a type of vitamin A called retinol, which may cause birth defects. If you’re taking vitamin supplements, look for pregnancy supplements which contain the betacarotene vitamin A. Don’t take vitamin supplements with the retinol vitamin A.

Vitamin D

Vitamin D is a very important supplement for pregnant women. It helps the body use calcium and phosphorous, which are essential for strong teeth and bones. This vitamin can be found in milk, eggs, oily fish, and sunshine. If you can, take a walk and get some sun. A daily walk or some other form of outdoor physical activity in the early morning or late afternoon is recommended, especially in times of the year when there’s less sun.

Vitamin E

Pregnant women also need Vitamin E to help the body form and use muscles and red blood cells. As part of their pregnancy diet and nutrition, Vitamin E is present in spinach, vegetable oil, and wheat germ.

Vitamin C

Vitamin C is essential for building a healthy immune system, helping the body absorb iron, and protecting tissues from damage. Vitamin C can be found in citrus fruits, strawberries, green beans, tomatoes, papaya, and broccoli.

Vitamin B1

A vitamin vital for regulating the nervous system and raising energy levels, it is found in whole grain, eggs, pasta, rice, and organ meats.

Vitamin B2

Vitamin B2 helps maintain a good eyesight, healthy skin, and energy. They may take it from poultry, fish, meats, dairy products, and eggs in addition.

Vitamin B3

This vitamin helps promote a healthy skin, digestion, and nerves. Pregnant women may take it from high protein foods, bread, and milk.

Vitamin B6

Vitamin B6 is another very important supplement for pregnant women. It is responsible for red blood cell formation and it also helps with morning sickness. In addition to supplements, this vitamin may also be found in chicken, fish, liver, pork, bananas, beans, and brown rice.

Folic Acid

Folic Acid is very important for pregnant women. It helps support the placenta and prevents neural tube defects such as spina bifida. This nutrient may come from oranges, strawberries, spinach, green leafy vegetables, beans, pasta, and peas.

Calcium

Calcium helps create strong teeth and bones, prevents anemia, premature delivery, and low birth weight. As an added pregnancy diet and nutrition element, it may be found in yogurt, cheddar cheese, milk, dark green leafy vegetables, and canned fish with bones.

Iron

Iron is beneficial in the production of haemoglobin, and prevention of low birth weight, premature delivery, and anemia. It can be found in beef, dried beans, spinach, and grains fortified with iron.

Protein

Protein is responsible for the production of amino acids and repair of cells in pregnant women. They may take it from most animal foods, legumes, and veggie burgers.

Zinc

Zinc is essential for the production of insulin and enzymes in the body. This nutrient may be taken from oysters, dairy products, beans, red meats, and whole grains.

Written by Team Health & Parenting

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2018. All rights reserved.

Nutrients for Pregnant Women

For most women, there’s nothing more joyous than carrying a baby inside the womb. Women experience many changes in their body during pregnancy. You may not feel you’re really pregnant till the baby begins to move inside during the 4th month. You will experience lots of emotions, happiness, pain, excitement, and nervousness all at the same time. But the most important thing to remember is to keep up a healthy balanced diet to help your baby grow and develop appropriately.

Good nutrition for pregnant women is very important. Although morning sickness, vomiting and nausea are very common occurrences during pregnancy, it is important to consume a well-balanced diet and to take some prenatal vitamins as well. It is necessary to eat a varied healthy diet during pregnancy to get all the minerals and vitamins that your body needs. Though it is best to acquire minerals and vitamins from the food you eat, it is often better to make use of supplements as well during pregnancy to ensure your body gets all that it requires.

Recommended Supplements

Here are some recommended supplements to take throughout your pregnancy:

  • 10 micrograms of Vitamin D
  • 400 micrograms folic acid, starting from the day you find out about your pregnancy and till the time you are 12 weeks pregnant.

Folic Acid

Folic acid helps prevent neural tube problems, which is a basic form of birth defects like spina bifida. Approximately 400 micrograms of folic acid daily is recommended for pregnant women. You should start taking folic acid during the period you are trying to get pregnant and continue till you are 12 weeks into your pregnancy. In case a woman does not begin taking folic acid before getting pregnant, it is important that she does as soon as she discovers she is pregnant.

Consumption of food containing folate (the natural form of folic acid) is necessary.  Women with a higher risk of neural tube defects are advised to take an additional 5 micrograms of folic acid till they are 12 weeks pregnant.

Iron

Women with a deficiency of iron may suffer from anaemia and tend to get very tired. Foods that contain higher doses of iron include nuts, lean meat, dried fruits and leafy green vegetables. These should be a part of a healthy balanced diet of pregnant women on a daily basis. There are many breakfast cereals that contain iron as well. In case of iron deficiency in your blood, your doctor or midwife may prescribe some iron supplements for you.

Calcium

Calcium is important for the proper development of the baby’s teeth and bones and for maintenance of mom’s body as well. Calcium is present in some prenatal vitamins. Food sources which are rich in calcium include fish with edible bones and dairy products. Some other sources of calcium include leafy green vegetables, bread, almonds and tofu, which is a special kind of vegetable protein made out of soya beans. Watercress, curly kale and broccoli are equally good sources.

Written by Team Health & Parenting

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2017. All rights reserved.

Dieting During Pregnancy

The term dieting means different things to different people. For some, reducing the number of biscuits in one sitting is considered a diet, but for others, it’s only a diet if it means eating nothing but cabbage soup for a whole month. The latter is best avoided during pregnancy, because your developing baby has a whole host of nutritional needs not covered by boiled cabbage.

Dieting during pregnancy is not recommended, and women are advised to avoid weight-loss regimes during this time. It is important to remember, however, that overeating should also be avoided. Gone are the days of ‘eating for two.’ In fact, you should only increase your calorie intake by about 200 calories during the final trimester.

What should I be eating?
You shouldn’t be trying to lose weight or eating for two, instead you should be focusing on eating a healthy, balanced diet. You should try to eat a variety of fresh fruit and vegetables each day, and reduce the number of empty calories you eat. Empty calories – for example, sodas, chocolate bars and crisps – contribute to your daily calorie intake without providing any notable nutritional value.

Staying healthy
Staying active during pregnancy can help you to keep your weight gain at a healthy level. You should aim for 30 minutes of exercise each day, and this could be something as simple as walking from work. Swimming, yoga and pilates are also great exercises recommended during pregnancy.

How much weight should I put on during pregnancy?
Your healthcare provider is best placed to answer this question, but as a general rule, this depends on your pre-pregnancy weight. Your healthcare provider will have calculated your BMI at your first appointment, and used this to determine your healthy weight gain:

  • If you were underweight, you should aim to put on between 28 and 40 lb by the end of the pregnancy.
  • If you have a healthy BMI, you should aim for 25 to 35 lb.
  • If you were overweight pre-pregnancy, you should aim for 11 to 20lb.

Your healthcare provider will weigh you at various points throughout the pregnancy to monitor your weight gain. Any concerns will be flagged, and, if needed, you will be offered appropriate advice and support. If you feel worried about weight gain, whether too much or too little, speak to your healthcare provider. They are best placed to offer you tailored advice based on your unique situation.

Try our Pregnancy Weight Gain Calculator to see how much weight you can expect to gain during your pregnancy.

Written by Fiona, proud owner of a toddler, @fiona_peacock

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2017. All rights reserved.

Can I Eat Fish During Pregnancy?

Eating healthy during pregnancy is vital in order to ensure that you and your baby are getting the right nutrients. Whether you are a seafood lover or not, you might have heard that eating fish during pregnancy can be good since it is rich in Omega-3 fatty acids. You may have come across contradicting statements, as well, claiming that eating fish during pregnancy can be dangerous. So you are wondering, “Can I eat fish during pregnancy or not?”

Both of the statements are true in their own way. If you are not careful about what type of fish you are eating during pregnancy, it can go from being one of the healthiest foods to one of the most harmful. Be sure to educate yourself on what is healthy and what is not healthy for you and your baby. So for all you sushi and sashimi lovers out there, brace yourselves, because we’re about to reveal the skinny on eating seafood during pregnancy.

Why Is Fish Good for You?

Fish is filled with healthy nutrients that are good for your baby’s development. These nutrients include essential fatty acids, proteins, iron, zinc, and much more. The good part about fish is that it is low in fat, making it an ideal food for not just pregnant women but for anyone who wants to stay healthy. Most importantly, fish is the richest source of Omega-3, which plays a vital role in the development of your baby’s brain and in your baby’s visual development. Most experts believe that the benefits of eating fish outweigh the risks, but that doesn’t mean you shouldn’t be careful!

How Can Fish Be Dangerous?

The biggest problem with certain types of fish is the high level of mercury and other contaminants. Predatory fish, or those that have a longer life span, usually have a higher level of mercury and should be avoided. Make sure you do research on what types of fish has longer life spans so you can avoid it. Eating fish that contains contamination during pregnancy can put your baby’s developing body at the risk, so make sure you are well aware of what you’re eating.

What Is Safe to Eat?

The trick to eating fish during pregnancy is to learn which type of fish is low in mercury and, hence, safe for your consumption. “Friendly” fish, or fish that you can eat safely throughout your pregnancy include salmon, pollock, trout, haddock, flounder, sole, ocean perch, cod and halibut – a good variety of fish!

Other types of fish that you can eat, but in a limited quantity approved by your doctor or from a certified authority include shellfish, canned or packaged tuna, and fresh-water fish (wild caught or store-bought).

Other types of fish, usually ocean fish, should be avoided as much as possible. The fish that you should stay away from during your pregnancy include shark, fresh tuna, swordfish, king mackerel, sea bass, amberjack, mahi-mahi, grouper, and tilefish.

How Much Fish Should You Eat?

In order to ensure staying safe while pregnant, the US Food and Drug Administration has provided a complete guideline regarding the safe consumption of fish during pregnancy. They advise you limit the consumption of fish from 6 ounces to 12 ounces per weeks. In addition, if you are unsure about fish, why not consult your healthcare provider? He or she will be able to guide you towards the right kind of nutrition for your baby, especially since every pregnancy is different. Depending on your medical history and general well-being and fitness, your doctor can be in a much better position to advise you.

What are your favorite fish recipes?

Written by Team Health & Parenting

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice.  All contents copyright © Health & Parenting Ltd 2017. All rights reserved.

Eating Healthy: The Right Pregnancy Diet

During pregnancy, taking in the right amount of nutrition is essential for the health and safety of you and your baby. The food you are eating is not just a source of nutrition for you, but for your growing baby as well. To make sure you have a healthy baby, here are some nutritional guidelines to follow for your pregnancy diet.

What Nutrients Do You Need?

During pregnancy, there are certain nutrients that you will need more than others. Following the US Recommended Dietary Allowance (RDA) ensures you do not overdo anything. Here are some nutrients you need to add to your diet:

  • Choline (minimum RDA 450 milligrams)
  • Docosahexaenoic Acid (DHA) (minimum RDA 200 milligrams)
  • Potassium (minimum RDA 4,700 milligrams)
  • Riboflavin (minimum RDA1.4 milligrams)
  • Vitamin B6 (minimum RDA 1.9 milligrams)
  • Vitamin B12 (minimum RDA 2.6 micrograms)
  • Vitamin C (minimum RDA 85 milligrams)
  • Vitamin D (minimum RDA 15 micrograms)
  • Zinc (minimum RDA 11 milligrams)

Foods You Should Add To Your Diet

During pregnancy, you need to add more sources of protein and calcium to your diet in order to strengthen your child’s tissues and bones. Similarly, folic acid can help protect your growing baby from birth defects. More iron can help cells carry adequate oxygen to your baby. Considering all these factors, here are some types of foods you should add to your diet when you are pregnant. Remember to indulge, but not over-indulge!

  • Whole Grains and Beans: Eating whole grain bread and cereal can help you keep up the levels of folic acid and iron in your body. Moreover, they have more fiber compared to white bread and rice. Brown rice, whole wheat pasta, oatmeal, and whole grain bread are the best ways to incorporate whole grains into your diet. Beans are a source of various nutrients such as protein, fiber, calcium, zinc, folate, and iron. Beans that you should commonly use include soy, lentils, black-eyed peas, garbanzo, kidney, pinto, white and black beans.
  • Eggs: Eggs also contain a number of essential proteins, minerals and vitamins, most importantly choline that helps the brain development of your baby. Therefore, you should make eggs a necessary part of your diet during pregnancy. However, you should take your eggs well-cooked and avoid eating undercooked or raw eggs completely.
  • Berries: You can add berries in your diet regimen as the best possible snacks because they are a rich source of vitamin C, folate, potassium and fiber. Raspberries, blackberries and blueberries are the ideal choice for you to have during pregnancy
  • SalmonFish – specifically salmon, light tuna and trout – is a rich source of Omega-3 fatty acids, vitamin B, protein, and other important nutrients. However, fish that is high in mercury should be completely avoided including shark, swordfish, tilefish, and mackerel. If you eat a lot of seafood, you can consult your doctor in regard to what is healthy for you and your baby.

While you should add these items to your diet, you will need to cut back on the amount of caffeine you take every day as it can be harmful for your baby. Moreover, make sure that everything you eat is well-cooked and avoid eating under-cooked food items. With these few dietary changes, you can keep yourself and your baby healthy.

Written by Team Health & Parenting

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice.  All contents copyright © Health & Parenting Ltd 2017. All rights reserved.