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Nutrition and Motherhood: Listen to your body, start healthy habits for your
family
by Dyane Gogan Turner,
Director of Early Care and Nutrition, Children's Hunger Alliance
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| Originally published in the May, 2005 Columbus
Parent Magazine. Reprinted by permission. |
COLUMBUS - When I was assigned this topic many months ago, I felt confident because I spent
many years helping women with their diets when I worked with the WIC program. Now, with a baby on the way, I have
an enhanced perspective on nutrition and motherhood.
One opinion that has not changed is the foods that you eat during your pregnancy are important
for the optimal health of your and your baby.
Many things are happening in your body:
- Your baby will grow to about 7.5 lbs
- Your will add 4 lbs from increased fluid volume
- Your uterus grows about 2 lbs
- Four pounds of increased blood volume
- Two pounds of amniotic fluid
- Two pounds of breast tissue growth
- About 7 lbs of maternal stores.
The average pregnancy weight gain recommendation is 25-35 lbs., depending on age, pre-pregnancy
weight, multiple birth and mother's height/frame.
FOLIC ACID
Your lifestyle prior to your pregnancy is important, too. Folic acid is a water-soluble B vitamin that can prevent
spinal birth defects. Beans, fruits and vegetables are all good sources of naturally occurring folic acid (folate).
Folic acid is actually absorbed very well in the vitamin form. Many grain products are fortified with folic acid.
Women of child bearing age, particularly if they are planning to become pregnant, should include
folic acid in their diet prior to pregnancy to prevent spinal cord defects, as women often do not know they're
pregnant until a few weeks into the pregnancy.
PHYSCIAL ACTIVITY
Incorporate physical activity in your life. Exercise before, during and after pregnancy. The health benefits of
physical activity are endless when you include cardiovascular activity, weight training, as well as yoga and other
practices that include breathing and stretching exercises. Check with your doctor about your current workout routine
or before starting a workout routine.
NUTRITION
Pregnant women need to eat approximately 200-300 extra calories per day during the second and third trimester.
At times, you may feel like you could eat for two, but 200-300 calories is about the equivalent of a grilled cheese
or a peanut butter and jelly sandwich.
Pregnant women need good sources of calcium, protein and iron in their diets. Healthy choices for
the extra calories include low-fat milk and milk products, eggs, lean meats or complementary proteins for vegetarians,
whole grains, legumes and moderate amounts of nuts.
Sodium is needed during pregnancy and should not be restricted. However, that does not mean you
should tip the salt shaker at every meal. Most American diets contain more than enough sodium. Avoid unpasturized
milk products.
Fish is rich in nutrients but contains mercury, which can be harmful to you and your baby. Limit
fish choices to lower fat fish, such as ocean salmon, canned light tuna, shrimp or tilapia one to two times per
week. High fat fish like mackerel, bass, albacore tuna or swordfish contain higher levels of mercury and should
be avoided.
REDUCING SIDE EFFECTS
Nausea, vomiting and heartburn are common side effects of pregnancy. Eat smaller amounts at a time, reducing the
amount of fluids you drink with meals, avoiding spicy and high fat foods (as well as caffeine) and sitting up for
30-60 minutes after eating a meal help decrease heartburn. A big concern with nausea, and subsequent vomiting,
is fluid and nutrient loss. Make sure you communicate about the nausea with your doctor. Stay hydrated!
WATER INTAKE
Water is vital for life. Water is particularly important in pregnancy. Women should drink to thirst. Water helps
your body regulate, including digestion. To avoid constipation -- another common pregnancy ailment -- drink water,
eat high fiber foods and exercise.
During the first trimester, women should drink no more than 150mg of caffeine per day and no more
than 300 per day during the second and third trimesters. The bottom line is to listen to your body and heed the
recommendations. Avoid alcohol. There are no known safe levels during pregnancy and alcohol can dehydrate you.
Take care of yourself once the baby is born. Creating miracles is hard work. Adoptive moms need
to eat well and exercise too.
A healthy mom is a healthy lifestyle for the baby, setting the stage for healthy lifestyles for
the entire family.
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EATING FOR TWO
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A well-balanced diet for healthy weight gain and baby should include:
- Six to nine servings of whole grain products
- Five servings of fruit and veggies
- Four servings of low-fat milk products
- Three servings of lean meat or meat alternatives.
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