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Pregnancy -
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When you are pregnant your diet/nutrition is very important. Nearly all pregnant women require more protein in their diets then they are currently getting. There are also many vitamins and minerals that you will need to ensure that you and your baby are healthy. If you typically have poor nutritious habits then eating right is even more important during your pregnancy. You should understand that eating the proper foods does not necessarily mean eating more. The goal is to ensure that you are getting the iron, folic acid and healthy calories needed for energy.
It is actually recommended that you consume no extra calories during your first trimester than you typically consume. During the second trimester, aim for 300 extra calories each day and during the third trimester, you should be getting an additional 450 calories per day. Of course, these figures are for women of average weight before pregnancy. If you are underweight or overweight during your pregnancy you will need to speak with your doctor about your caloric intake each day.
Getting these extra calories is fairly easy and does not mean consuming necessarily fatty foods. There are many high protein foods that are rich in vitamins and minerals that will help you to meet your calorie goals for each day without consuming too much saturated fat. You should avoid things such as alcohol, sushi and soft cheeses during pregnancy. This includes any raw seafood, cheeses that are made from unpasteurized milk such as Camembert and Brie and certain Mexican cheeses. Also avoid pate and any meats that are undercooked while pregnant. All of these foods contain bacteria that could be very harmful to your unborn child.
Pregnant women should also monitor their daily intake of caffeinated beverages. If you are accustomed to consuming caffeine each day, particularly high amounts of caffeine, then this may cause withdrawal symptoms during the first trimester. You can avoid these symptoms by cutting down on your daily caffeine intake gradually to avoid certain side effects of caffeine withdrawal such as headaches and sleeplessness. Studies have shown that pregnant women who ingest more than 200 milligrams of caffeine each day, which amounts to about 12 ounces per day, are two times more likely to suffer a miscarriage than those who skip caffeine altogether. Consuming large amounts of caffeine during pregnancy has also been liked to stillbirth and lower birth weights in newborns. Caffeinated beverages include coffee, soft drinks, teas and cocoa. Chocolate is also a source of caffeine so you should monitor your intake of chocolate during pregnancy as well. You can switch to decaffeinated coffees and teas and consume caffeine free sodas as opposed to caffeinated drinks. The best choice is to drink plenty of water, fruit juice and skim milk. These are healthier choices for both you and your baby.
In order to receive the vitamins and minerals that you need during pregnancy, your doctor may prescribe a prenatal vitamin. It is very important that you take these vitamin supplements to be certain that you and your unborn child are getting the proper nutrients. Your prenatal vitamins should contain folic acid, about 600 mcg while you are pregnant. Lack of folic acid, which is a B vitamin, has been linked to spina bifida and other neural tube defects. Choline can also lower the risks of your unborn child suffering from neural tube defects. It is recommended that you get at least 450 mg of choline per day while you are pregnant. You should understand that most prenatal vitamins do not contain choline so be sure to check your food labels to get the amount of choline that you need each day from your diet. If you cannot swallow prenatal vitamins or have trouble keeping them down due to morning sickness, a chewable or powder supplemental form may be best. Powdered vitamins can be mixed with water or other drinks for easier ingestion. Be certain that you follow your doctor’s recommendation for dosage and ensure that you eat a well-balanced diet consisting of proteins, fruits and vegetables and skim milk products. It is also important to drink plenty of water during pregnancy.
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