The Basics on Nutrition in Pregnancy

Prenatal diet plays a key role in the growth and development of your baby and how you cope during the pregnancy term. From conception onwards, your baby is going to count on you for everything. Along with your growing nutritional needs, your blood volume increases to accommodate your pregnancy and to store calories in preparation for nursing. Now that you are eating for two it is safe to assume that your nutritional intake may continue to rise until your baby is born. It is important to note that individual appetite and food preferences differ for every pregnant woman. It is also important to note that just because you are eating for two, you need not go overboard with eating. Your energy requirements will increase only by 25% or 500 calories per day. So just as it is important to avoid binging, it is also important to avoid dieting at this time. These vital nutrients outlined below need to be a part of your diet regardless.

The must have Nutrients

The facts on Vegetarianism

You need to make special efforts to ensure you eat right. By that, you have to work hard at getting adequate amounts of protein, vitamins and iron to meet your own and your baby's needs. Pregnant women need to be more careful of food choices than their meat-eating counterparts.

• Non-meat eaters can get their protein from dairy products and fish; if you are a strict vegetarian (no eggs even) you have to be vigilant about your menu. You have to ensure your body has the correct combination of incomplete but complementary plant protein found in grains, pulses, beans and nuts to provide you with the most of the necessary amino acids.
• For extra calcium, all pregnant women should increase their milk intake to half a liter a day (you can opt for semi-skimmed variety with high calcium and low fat)
• Iron is hard to find in vegetarian meals; certain substances interfere in its absorption. Dried fruits especially apricots, eggs and green leafy vegetables are secondary to meat in supplying iron since animal sources of iron are more easily absorbed into the system. Iron supplements may be recommended if your doctor sees fit.
• If you are a pure vegetarian, you have to work real hard to make sure you are not deficient in calcium, vitamins B6 and vitamins B12 and D, all of which are found mainly in meat & dairy products.
• Due to low fat and high bulk of vegetarian food, pregnant women may have a hard time consuming enough calories. Vitamin and mineral supplements becomes a must and extra vegetable oils and fats may be encouraged to increase fuel in the diet.
• Vegetarians can get their share of omega-3 from dried peas, beans and nuts.

The Add-ons

Whole grains facts

Boost your energy levels with grains; grains and grain products belong to the rice family. These foods should form the bulk of your diet since they provide energy for your daily activities. Whole grains consist of 3 layers: endosperm, germ, bran. They contain more vitamins (B & E), minerals (iron, zinc, magnesium) fiber and phytochemicals compared to refined grains. Rich in fiber, whole grains help in bowel function and keep you full with fewer calories. It is important to consume enough fluids to combat constipation created by the bulk from grains.

The facts on fats

There are four types of fat: saturated fat, trans fat, monounsaturated fat and polyunsaturated fat If your diet is high in saturated fat and trans fat and low in unsaturated fat, your chances for getting heart disease increases. Saturated fats are found mainly in animal products, high fat dairy products (butter, full cream milk and milk products); coconut milk and cream and blended oils used for cooking are also high in this type of fat. Trans fat is found in processed foods like factory-made cakes, pastries, biscuits and potato chips. High intake contributes to high cholesterol. A diet high in saturated fats tends to raise blood cholesterol levels. Monounsaturated fats are found in olive oil, canola oil, peanut oil, most nuts and avocado. Good sources of polyunsaturated fats are vegetable oils such as corn, soybean, sunflower and safflower and deep sea fish such as salmon, tuna. While both these fats are beneficial, they should be consumed in moderation. Fish is a rich source of unsaturated fat especially omega 3 fatty acids. Choose oily fish like mackerel, sardines, tuna, herring, salmon which are high in this fat; eat fish twice a weak if possible, as an alternative to meat.

The facts on Water It is very essential to keep up your fluid intake, especially now since your blood volume and blood fluids are expanding. Do not restrict your water intake if you suffer from mild swelling of the ankles, fingers as this won't help. If at all, limit your consumption of high calorie drinks such as commercial juices and beverages but remember water is best for your blood, your bowel function and overall being. A good alternative to water is fresh fruit juices; your fluid intake, chiefly water, should be about 8 glasses a day (this does not include beverages).

Fruits for thought A diet rich in meat and low in fruits and vegetables may leach calcium away from your body; since our bodies are largely made up of this mineral it is important to increase fruits and vegetables intake as this slows down the leaching effect. Our bones are kept strong and become less prone to fractures.