Pregnancy Nutrition for Vegetarians

Maybe you’ve been vegetarian your whole life, or maybe you’ve only recently starting eating that way. Whatever the case, now that you’re pregnant, you may be wondering if your diet is safe for your pregnancy.

Your baby still receives the needed nutrition to grow and develop while you follow your vegetarian diet plan. During pregnancy, it is important that you choose a wide variety of food that provide calories and protein for you and your baby. Depending on your vegetarian diet program, you may need to adjust your eating habits.

To help with your pregnancy nutrition, here are a few things you should know:

  1. For your pregnancy nutrition, you do not need extra calories for the first trimester. However, you need an extra 300 calories for the last six months, especially for the last trimester. You can get these from nutrient-rich foods that will help your baby grow.
  2. Choose foods rich in fibre and starch such as vegetables, rice, cereals, whole-grain breads, fruits, and pasta.
  3. Consume vitamin D rich foods or supplements to help your body use calcium. Adequate amounts of Vitamin D can be found in eggs, fish, fortified milk, and sunshine. Vegetarians should receive 10 to 15 minutes of sunlight directly to their face, arms, and hands, at least three times per week.
  4. Eat various foods to get all the pregnancy nutrition you need. If you do not eat eggs, dairy products, fish, and meat, you need to include other protein sources such as peanut butter, soy products, and tofu.
  5. Eat at least 3 servings of iron-rich foods per day. Sources of iron include leafy green vegetables, prunes, sweet potatoes, peas, grain products, broccoli, and eggs.
  6. Eat and drink at least 4 servings of calcium-rich foods per day. Sources of calcium include green leafy vegetables, tofu, seafood, dairy products, and dried beans or peas.
  7. Eat at least 2 source of folic acid a day. Food choices include black beans, chickpeas, lima beans, and black-eyed peas.
  8. Consume at least 1 source of vitamin A every other day. Sources of this vitamin are carrots, spinach, beet greens, cantaloupe, pumpkins, and apricots.
  9. Choose at least one source of Vitamin C a day such as honeydew, mustard greens, tomatoes, cauliflower, strawberries, oranges, and grapefruits.
  10. Eat at least 2 source of Vitamin B12 every day. Food sources include dairy products, fish and shellfish. Vegans are at risk of not consuming enough of this vitamin, thus a supplement is recommended.
  11. Avoid alcohol as part of your pregnancy nutrition as it may cause low birth weight and premature delivery.
  12. Limit your caffeine intake to 200 mg per day (12 oz cup).
  13. Limit salty foods as they cause water retention that makes you feel bloated.
  14. Limit your cholesterol intake to 30 mg per day.
  15. Decrease your fat intake to 30 percent.
  16. Do not try to lose weight during pregnancy.

Even though you are on a vegetarian diet, you are still capable of giving the right nutrients to your growing baby. It is just a matter of choosing the right food and getting enough protein, vitamins and minerals by diversifying what you eat.

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.

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.

Third Trimester Nutrition Boosters

WOW!  You have made it to third trimester. Chances are you are feeling a large range of feelings from excited and anxious to tired and stressed. Some things, such as getting regular exercise may be more difficult now. You also may have an increased appetite that seems hard to satiate – as your baby swallows up all of the nutrients he or she needs to grow. The third trimester is a period of rapid growth for your baby, and is also an important time to stay on course taking care of yourself and your own nutritional needs.

For the vast majority of women, most of the pregnancy weight gain occurs during the third trimester. This is just one reason that you want to avoid reaching for low nutrient, high-calorie snacks, even if you are craving them. Remember, the baby will take everything it needs first and foremost, and you will be left with the leftovers. This is why it is vitally important that you choose your foods wisely to keep your own energy levels high, and ensure your baby is getting what he or she needs.

The following snacks are not only packed with nutrients and complex carbohydrates but protein as well. Protein during pregnancy is very important. You should also be eating smaller, more frequent meals throughout the day to keep a constant stream of nutrients pouring into your body.  If you are looking for some quick and easy snack ideas that won’t be packed with calories and non-essential ingredients, look no further. (Good news, these are all easy, portable and quick to fix!) The third trimester nutrition guide!

  • Half a bagel with cheddar cheese. The cheddar cheese is packed with protein, and the bagel is full of carbohydrates that will keep your energy levels up. You can also try a bagel with low-fat cream cheese spread. This snack is quick and easy to fix and portable.
  • Apples and bananas are literally perfect pregnancy foods! Not only do they have extra fluids and natural sugars to give you an energy boost but they are packed with nutrients. And their the easiest to take along – they need no preparation!
  • Almonds! If you are not allergic to nuts, almonds are the very BEST choice for you eat during pregnancy. A handful of almonds can give you a lot of protein and energy and normally very easy on your digestive system.
  • A pear and some cheddar cheese. Fruit and cheese makes a great power snack that you can grab on the go. And it will keep you satiated, because not only is it sweet, but the cheese is salty as well.
  • Carrots, celery, cucumbers or even breadsticks dipped in healthy spreads such as hummus. You can find some very tasty varieties of hummus in your grocery store deli aisle, and you will be surprised at how good they taste. Plus, you can never go wrong with veggies.
  • Whole wheat toast or crackers with cream cheese spread or cottage cheese. These are also powerful snacks that you can eat on the fly.

Also, remember to keep snacks such as crackers and fruit handy in your purse at all times. The most important thing to remember during the third trimester is that you don’t want to be hungry. Eat often enough that you never feel starved, and you will feel less likely to binge eat or grab foods that are unhealthy.

What was your favorite late-pregnancy snack?

Written By Stef, Mom of 4 @Momspirational

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.

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.

Food Cravings During Pregnancy

Pickles and chips? Ice cream? Hot wings? A sudden hankering for an egg salad sandwich (even though you hate eggs)? Sudden craving for Spam – or a sudden aversion to a food you have always loved? The food cravings during pregnancy can be wide and varied from women to women. The burning question is – what do these food cravings mean, and should you follow your stomach?

According to studies around 40% of all pregnant women crave something sweet during pregnancy, while 33% are gravitating toward the salty snacks. As few as 10% reported a strong craving to fruit while 17% reported a sudden love of all things spicy.

While it is true that hormones can cause a drastic change in both your sense of smell and taste – some experts believe the cravings can mean something more. For instance, pica – which is a sudden craving for unusual things such as ice or cleaning products – can signify a nutritional deficiency such as low iron. It is also suggested that strong cravings for chocolate indicate low magnesium. Similarly, if you suddenly desire red meat and want to eat steak for breakfast, lunch and dinner – this could be your body crying out for the almighty protein.

Various studies have been done about food cravings, and it seems that no two experts wholly agree. Still, the common thread is that your food cravings – especially if they are strong and sudden – should be taken seriously. Maybe this is just one way your body and brain revert to innate knowledge to direct you down the right path nutritionally during pregnancy. In other words, your cravings could be sign that you and your baby need something that you are not getting.

The trick is balancing these cravings. If you are constantly eating candy and cookies to satisfy your craving for sweets, you could gain too much weight. Perhaps instead of picking up a chocolate bar, you might find that strawberries or watermelon satisfy your urge. Similarly, your cravings for eggs should be taken as a sign that you need to add more protein to your diet, which you can also get from lean meats.

The reality is that you should be able to eat what you want to during pregnancy – as long as they are actual food items. Part of the fun of pregnancy is finally being able to eat without guilt and as long as your weight gain is slow and steady- there is nothing wrong with following your taste buds and indulging yourself. (Especially given the research that suggests your body may know best!)

So fess up!  What did YOU crave during pregnancy?

Written By Stef, Mom of 4 @Momspirational

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.