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 | Are you really eating for two? - A nutritional guide to a healthy pregnancy |
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By Tiffany Lipelt
You found out you're pregnant; do you double your portions, order two desserts, and reassure yourself you can eat all you want because you are eating for two? The recommended weight gain for the average pregnant woman is 25-35 pounds. It only takes approximately 300 extra calories a day to meet this recommended weight goal. Great, extra calories, you say? A snack equivalent to 300 calories is an 6-ounce container of yogurt and a 1/4-cup of raisins. So you can see while you are eating for two, you are not eating for two adults. You are eating for one adult and a fetus that starts off the size of a grain of rice!
The diet you maintain for the next nine months will be the building blocks your baby relies on for development, she will be totally dependent on you for all her nutritional needs. Knowing what nutrients you need and what you should avoid can get confusing, to make things easy here is nutritional guide to a healthy pregnancy: What to eat and how much
The nutritional building blocks are protein, carbohydrates and fats. All foods fall within these three categories. They work in concert to maintain a healthy mom and develop a growing fetus. Here is a glance at what you need, why you need it and where to get it: - Protein: It provides the structural framework in which all body tissues depend on for healthy growth. The baby's red blood cells, metabolism and development are dependent on protein. The best sources are: lean meats, chicken, beans, peas and soy products.
- Carbohydrates: The main source of energy for all body functions, they give you the fuel you need for the growing baby. The best sources are: all fruits and veggies (especially those high in vitamins), whole grain breads, brown rice and oats.
- Fats: Fat acts as a carrier for fat-soluble vitamins and makes calcium available to the tissues. It is not often you have to make sure you are getting enough fat in your diet, we usually get enough without having to make an effort. Good sources of fat include: olive oil, fish high in omega–3 fatty acids.
In addition to the building blocks there are some baby building essentials nutrients. Vital to proper development of the baby, they should be included in your diet everyday: - Calcium: Necessary for formation of baby's bones. Found in dairy, tofu, dark green leafy vegetables and beans. Recommended allowance: 1000-1200 mg
- Folic Acid: Helps to prevent birth defects and promote normal cell growth. Sources include, dark green leafy vegetables, broccoli, beans, fortified orange juice or grains. Recommended allowance: 500-600 mcg
- Fiber: Fights constipation and helps to control blood sugar level, which reduces the risk of gestational diabetes. Found in legumes, carrots, apples, whole wheat and brown rice. Recommended allowance: 25 grams
- Iron: Helps to prevent anemia in the mother and helps the baby gain weight. Sources of iron are legumes, dark green leafy vegetables, red meat, dried fruits and whole grains. Recommended allowance: 30 milligrams
- Fluids: Necessary for a multitude of functions including providing for the expanding blood volume that helps to carry nutrients to mom & baby. The best source for fluid is water.Recommended allowance: 8-10 glasses a day
What to avoid
As important as it is to eat high-quality foods, the health of your baby and how she grows is also strongly influenced by what you don't eat. Here is a list of substances to stay clear of when you are pregnant: - Alcohol (wine, beer & hard liquor): It has been linked to miscarriages, low birth weight and brain damage.
- Caffeine (colas, coffee & tea): It can cause dehydration and affect fetal health.
- Soft Cheeses (brie, feta, blue cheese): They may contain listeria, which is a harmful bacterium.
- Raw or undercooked meats, poultry, seafood, or eggs: They can contain bacteria or parasites.
- Certain types of fish (fresh tuna, swordfish, shark): Fresh water fish can contain pollutants and some types of fish can have an excessive amount of mercury.
Is a craving just a craving?
The proverbial pickles and ice cream go hand in hand with pregnancy and cravings. While my cravings weren't as legendary, potatoes, fig newtons, chocolate doughnuts and cereal, they did have me wondering if a craving is just a craving or does it actually mean something.
The thought is that minor food cravings are normal, should be indulged and will pass. However, if you are not meeting your daily needs with healthy food then problems may arise if you are using your cravings as a substitute for nutritious food. For example, craving a sugary snack just before noon everyday is probably an indication that your body needs food for energy. If you eat candy, you are basically sublimating your appetite and not getting anything nutritious. Cravings can also give you specific clues about your nutritional needs. Listen to your body when you crave healthy snacks, it may mean that you are in need of certain vitamins. You must also listen when you have an inkling for an unhealthy treat, a frequent craving for sweets can mean a need for protein or an excessive want for ice cream could mean you need calcium. Go easy on yourself, however, if you are eating well, then a craving can just be a craving and you should indulge.
Eating for two
During pregnancy your dietary and nutrient needs are more critical than ever. Don't eat until your hearts content and gain any amount of weight, for there are serious risks associated with gaining too much. The baby can become too large for a vaginal delivery, assessment of the fetus can become difficult, backaches, leg pain and fatigue can become common and after pregnancy the excess weight may be hard to shed. On the flip side, make sure you are getting enough food. Babies whose mothers have an insufficient weight gain are more likely to be premature, be small for their gestational age and may have growth retardation. Now is not the time to diet either!
There is a fine line when we say you are eating for two! As long as you make sure that you are getting the essentials in your diet and not restricting or gorging on calories you will be on right track for fueling fetal growth!
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