Pregnancy and Nutrition

Pregnancy is the bearing of one or more embryos or fetuses by female mammals, including humans, inlying their bodies. Pregnant women must eat well and are emboldened to eat a plenty of foods. During pregnancy, increase the daily intake of calories through healthy food choices, eat more protein, and take a prenatal vitamin that contains folic acid (as directed by a qualified health care provider).

Pregnant woman requires folic acid to help support the growth of the placenta. Weight gain is a normal and healthy part of pregnancy, particularly during the second and third trimesters (i.e., the 14th week through the end of pregnancy). Most women gain a normal amount of weight by eating healthfully, staying active, and allowing their appetite to guide their food intake. A healthy gain for most women is between 25 and 35 pounds. If you are overweight, you should gain less, but some weight gain is normal.

Calcium and iron are especially required by the rapidly growing fetus. Iron is the main constituent of hemoglobin, which carries oxygen through the body. During pregnancy, a woman's blood supply increases to supply nutrition to the growing fetus. Iron deficiency may cause iron-deficiency anemia. Calcium is important for contending the bone integrity of a pregnant woman and providing the skeletal growth of the fetus. The U.S. RDA (recommended daily consent) for pregnant woment is 1200 mg, which is sufficient to meet both the maternal and fetal needs. It should be taken between meals with a fruit juice rich in vitamin C. Since many women have difficulty filling their iron requirement through diet alone, many pregnant women take a daily supplement of 30-50 mg of iron in addition to their prenatal vitamins. Also, if you are anemic, your doctor may advice 60-120 mg of iron.

Women should increase their intake of calcium-rich foods, such as milk products. Women who do not engross dairy products should take a calcium supplement of 600 mg per day. Fluoride helps to build strong teeth by variating the nature of calcium crystals. It is needed for a pregnant woman's increasing blood supply and the development of both maternal and fetal tissues. In many American cities, drinking water is supplemented with fluoride. Few pregnant women undergo edema, and are told not to eat (too much) salt. Multi-vitamins comprising folate should not be used to achieve the desired level of supplementation, as potentially harmful quantities of other nutrients (such as vitamin A) could be ingested.

Vitamin C is critical in tissue repair, wound healing, bone growth and many other metabolic processes, which is why you and your baby both require it during your pregnancy. Vitamin D is necessary for the absorption of calcium and is important for normal bone growth. Salmon and fatty fishes are also good sources of vitamin D. Women having a low intake of vitamin D-fortified milk and littlest exposure to sunlight should take a daily supplement (10 mcg). The best way to get vitamin D is to sunbathe each day for 10-15 min.

Vitamin D is a cluster of fat-soluble prohormones, the two major forms of which are vitamin D2 (or ergocalciferol) and vitamin D3 (or cholecalciferol). Salty foods should be consumed only in moderation. While a moderate amount of sodium is needed to maintain adequate fluid levels in the body, very large quantities of salt and salty foods are linked to high blood pressure. Increased blood pressure in a pregnant woman is especially dangerous because it can potentially cause some serious complications during pregnancy, labor and delivery. Sticking to a healthy diet is very challenging for most women and takes lots of self-discipline and commitment. It is important that you follow your diet intimately. Dietary habits that you've had for years can be changed and adhering to your new, healthy diet will become easier as you progress in through your pregnancy and you get used to it.

General Guidelines During Pregnancy and Birth

1. Pregnant women should eat a variety of foods (e.g., vegetables, fruits, grains) to ensure a sufficient supply of basic nutrients.

2. The diet should include low-fat dairy products and lean meat.

3. If a woman experiences nausea or morning sickness, or if she feels too full too soon in the later stages of pregnancy, it may be helpful to eat several small meals rather than a few large meals.

4. Pregnant women should restrict their consumption of caffeine and excess salt and should avoid alcohol.

5. Pregnant women are encouraged to engage in moderate exercise after consulting with their physician or midwife. Exercise should be geared to increasing the woman's sense of well-being and maintaining her general overall health. Pregnant women who exercise regularly tend to enjoy their pregnancy more. Exercise may also reduce the stress of the delivery for both the mother and baby.

6. Pregnant women should limit fish consumption to 2 servings per week and limit the intake of white or albacore tuna to no more than 6 ounces per week. Avoid shark, swordfish, king mackerel, and tilefish due to potentially high levels of mercury.

Pregnancy and Nutrition

General Guidelines During Pregnancy and Birth

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