Eat for two: but not for two fully-grown adults!
Of course, it?s important to eat well during pregnancy, for your own health and so your unborn child can grow and develop well. It?s natural to need more food, and to gain weight. However, don?t let the ?eating for two? mantra turn into a free-for-all. You are not eating for two fully-grown adults! And pregnancy shouldn?t be an excuse to eat ice cream and fried foods all day.
On the other hand, be?careful not to go too far the other way. If you worry about gaining too much weight during the pregnancy, and you are concerned about how difficult it will be to lose it afterwards, try to remember that the most important thing is a healthy child, and healthy mom. You have the?best chance at achieving this if you eat healthy foods, and take good care of yourself. Worry about your weight AFTER the?baby is?born (and even then, it?s not a good idea to go overboard).
An unborn baby needs energy and nutrients to grow and develop well, and a mother who is as strong and healthy as she can be.
A mom-to-be needs to eat well during pregnancy:
- To feed the developing fetus
- To accommodate the growth of the uterus
- To meet the demands of the expanding blood volume for nutrient transport to the unborn child
- To prepare for lactation (regardless whether the mom chooses to breastfeed, the body prepares itself for milk production)
- To meet her own energy and nutrient needs so that she can feel as energetic, healthy, and happy as she can
Balance?
Balance is important in any diet: too much or too little of any one food or nutrient can compromise health. Try to eat as wide a variety of foods as possible, and hit every food group. This is especially important if for any reason you restrict many foods (due to allergy or intolerance, a vegan diet, a chronic condition, or taste preference, for example). Pay particular attention to iron-containing foods and whole grains. Check out? Canada?s Food Guide for pregnancy and breastfeeding ?or USDA?s MyPlate for pregnancy and breastfeeding ?to make sure you are on the right track.
Most important nutrients in pregnancy: iron and folic acid
In a low-risk, healthy pregnancy, a well-balanced variety of foods can normally prevent nutritional deficiencies or excesses. The exceptions to this are iron, which is essential for the growth and development of the baby, and folic acid, which has been shown to prevent neural tube defects (e.g. spina bifida). Doctors often recommend that women take a supplement specifically made for pregnancy, as an extra insurance that they are getting needed nutrients. Iron and folic acid are present in higher amounts in these maternal supplements than in non-maternal supplements.
Other nutrients to be aware of, particularly if your diet restricts certain foods:
Omega-3 fatty acids: these are mainly found in fish, as well as ground flax.
Protein: best sources are meat, poultry, eggs, dairy, legumes, and grain
Supplements are not a substitute for healthy eating
Remember: they are called supplements for a reason! They are meant to enhance a healthy diet, they are not meant to be substitute for healthy fruits, vegetables, whole grains, and other foods. So you still need to eat well.
Should you lose weight in pregnancy?
Pregnancy is not the time to make any major changes to your diet or activity level, or to attempt weight loss, unless under close supervision by your doctor. Usually, it?s better to wait until after you?ve given birth to try to lose weight.
Eat regular, balanced meals and snacks, and get some physical activity (unless your doctor tells you otherwise), and see your doctor for regular checkups This is the best way to ensure a healthy pregnancy for you, and a healthy baby, regardless of weight.
Higher nutrition risk in pregnancy
If you find yourself in any of the following situations, it is especially important for you to eat well during pregnancy, and to be carefully monitored by your doctor and other health professionals. If:
- You are a teenager, particularly if you are still growing
- It has been less than one year between your last birth and your next conception
- You are carrying multiples (twins, triplets, or higher)
- You are breastfeeding and pregnant at the same time
- You have excessive vomiting
- You are under a lot of personal stress
- You have an eating disorder, or have a history of disordered eating (whether formally diagnosed or not)
- You have a nutrition-related chronic disease, such as diabetes or celiac disease
- You follow a restrictive diet, for example vegan or very low fat
- You avoid certain foods due to allergy or intolerance
- You smoke
- You take alcohol or drugs (prescription or otherwise) or have a history of substance abuse
Be sure to tell your doctor about any of the above issues if they apply to you. You may need to see a dietitian so that you can learn how to meet your particular nutrient needs and manage your health during your pregnancy.
During pregnancy, if any of these happen to you, it is also an indication that you need to be closely monitored for the best health of you and your child:
- Inadequate weight gain
- Too much weight gain
- Low iron
- Extreme nausea and vomiting
Your doctor should?be monitoring these things:?be sure to go to your regular checkups so that any issues can?be identified.
References
Folic Acid and Birth Defects. In Health Canada: Healthy Living. Retrieved Aug. 13th, 2012, from http://www.hc-sc.gc.ca/hl-vs/iyh-vsv/med/folic-folique-eng.php
Mahan, LK & Escott-Stump, S. (2004). Krause?s Food, Nutrition, and Diet Therapy, 11th Ed. United States of America. Saunders.
Manual of Clinical Dietetics, 11th ed. (2000). Chicago, Illinois. American Dietetic Association.
Prenatal Nutrition Guidelines for Health Professionals ? Fish and Omega-3 Fatty Acids. In Health Canada: Food and Nutrition. Retrieved Aug. 13th, 2012, from http://www.hc-sc.gc.ca/fn-an/pubs/nutrition/omega3-eng.php
Prenatal Nutrition Guidelines for Health Professionals ? Iron contributes to a healthy pregnancy. In Health Canada: Food and Nutrition. Retrieved Aug. 13th, 2012, from http://www.hc-sc.gc.ca/fn-an/pubs/nutrition/iron-fer-eng.php
Image: FreeDigitalPhotos.net
Image: FreeDigitalPhotos.net
stephen sondheim los angeles news grammys 2011 mike leach mike leach billy graham scion fr s
No comments:
Post a Comment
Note: Only a member of this blog may post a comment.