Nutrition. A healthy diet and nutritious lifestyle during pregnancy are linked with good brain development and healthy birth weight. It can also reduce the chance of developing many birth defects. Anemia risks are reduced, along with other symptoms like fatigue and morning sickness.
Dr. Mamta recommends the following key components of a healthy lifestyle during pregnancy:
- Appropriate weight gain
- A balanced diet
- Regular exercise
- Appropriate and timely vitamin and mineral supplementation
Caloric and Dietary Recommendations
Each day, 300 calories more are required to maintain a healthy pregnancy. This should be a balanced diet that includes whole grains, fruits, vegetables, and protein. Limit sweets and fats. Healthy, balanced eating habits can help reduce pregnancy symptoms such as nausea and constipation .
Fluid intake during pregnancy
A key part of nutrition for pregnant women is fluid intake. These are the guidelines for fluid intake during pregnancy.
- Drinking several glasses of water daily is a good way to get enough fluids. Talk to your doctor or midwife about limiting your intake of artificial sweeteners and caffeine.
- Avoid all forms alcohol
These foods are good for your health and the development of your baby during pregnancy.
- Vegetables: Sweet potatoes, carrots, sweet potato, pumpkin, spinach and cooked greens.
- Cantaloupe, honeydew and mangoes are all good options for potassium.
- Dairy: Fat-free or low fat yogurt, skim, 1% or fat-free milk, soymilk (for calcium and potassium, vitamins A, D, and E)
- Grains: Ready-to-eat and cooked cereals (for iron, folic acid).
- Proteins: Beans and peas; nuts, seeds; lean beef and lamb; salmon, trout and herring; sardines, sardines, and pollock
Avoid eating certain foods during pregnancy
These foods should be avoided during pregnancy
- Unpasteurized milk or foods made from unpasteurized dairy (soft cheeses such as feta, queso Blanco and fresco; unless otherwise noted, “made with pasteurized Milk”)
- Hot dogs and luncheon meats are not to be served until they have reached steaming hot.
- You should not eat raw or undercooked seafood, eggs, and meat. Consume sushi made with raw fish only.
- Refrigerated pate and meat spreads
- Smoked seafood that has been refrigerated
Guidelines for Safe Food Handling
These are the general guidelines for food safety when handling or cooking food.
- Wash. Before you cut, chop or cook raw produce, rinse it under running water.
- Clean. After handling uncooked food, wash your hands and clean the countertops, cutting boards, and knives.
- Cook. Cook meat, poultry or pork to an internal temperature that is safe. This can be verified using a food thermometer.
- Chill. All perishable foods should be immediately refrigerated
Vitamin and Mineral Supplements for Prenatal Use
Prenatal supplements are recommended by most midwives and health care professionals before or shortly after conception to ensure that you have all your nutrition needs met. Prenatal supplements are not meant to replace healthy eating habits.
Folic Acid’s Importance
U.S. Public Health Service recommends that every woman of childbearing years consume 400 micrograms (0.4mg) of Folic acid daily. Folic Acid can be found in:
- Some green leafy vegetables
- Many berries, fruits, and nuts.
- Some vitamin supplements.
Folic acid may help lower the risk of neural tube defect, which is a birth defect of the brain or spinal cord. The risk of neural tube defects can cause paralysis, incontinence, and intellectual disability.
Folic acid is most beneficial in the first 28 days following conception when most neural tube defects are present. You may not be aware that you are pregnant until 28 days after conception. Folic acid should be taken before you are pregnant and continued throughout the pregnancy. Your midwife or health care provider will recommend the right amount of Folic Acid to meet your needs.
Women who are taking anti-epileptic medications may need to take higher levels of Folic Acid to prevent neural tube defects. When they are considering trying to conceive, they should consult their doctor.
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