NUTRITION AND PREGNANCY
A well-balanced diet is
essential to good health for an expectant
mother and her growing baby. Eating right
requires a little bit of extra effort, but
you and your baby will benefit.
Every pregnant woman’s
diet should include carbohydrates, protein,
and fat. Your doctor may also prescribe a
prenatal vitamin to further ensure that you
are receiving an adequate amount of vitamins
and minerals. Most prenatal vitamins contain
folic acid that is vital in preventing
neural tube defects in your baby. On
average, pregnancy requires a woman to eat
an additional 300 calories a day.
One way to determine if
you are eating a balanced diet is to use the
Food Guide Pyramid, developed by the U.S.
Department of Agriculture. It will help you
determine the quantities of the nutrients
that you need.
The Food Guide Pyramid has
six food groups:
- Bread, cereal,
rice, and pasta - Providing complex
carbohydrates, these are a great source
of energy, fiber, vitamins, and
minerals. As many women become
constipated during pregnancy, it is
beneficial to choose whole-grain
products that provide additional fiber.
Six to eleven servings of food from this
group are recommended.
- Vegetables -
Providing a large quantity of your daily
intake of vitamins and minerals,
vegetables are low in fat and high in
fiber. Make sure to eat a wide range of
vegetables every day. Three to five
servings of vegetables are recommended.
- Fruit -
Vitamin A and C, along with potassium
and fiber are plentiful in fruit. Feel
free to select from fresh, frozen,
canned, fruit juices, and dried fruit.
The recommended amount of fruit is two
to four servings.
- Dairy products
- Milk, cheese, and yogurt are all
wonderful sources of protein and
calcium. If you don’t like to drink
milk, consider other dairy options like
sliced cheese or frozen yogurt. At least
three servings of dairy products every
day are suggested.
- Meat, poultry,
fish, beans, eggs, and nuts - This
group provides plenty of protein, as
well as iron, zinc, and B vitamins. Try
selecting lean meats when possible.
- Fats, oils and
sweets - Full of calories, without
many vitamins or minerals, your diet
should be made up of no more than 30%
fat. Consider these foods a treat, and
minimize the quantity of butter, salad
dressing, and gravy that you consume.
There are certain foods
that are unsafe to consume during pregnancy
due to possible food-borne infection. The
following should be avoided:
-
Unpasteurized milk and
milk products
-
Raw and undercooked meat,
fish, and shellfish (including sushi)
-
Deli meats or cold cuts
-
Raw eggs
-
Alcoholic beverages
-
Foods containing
saccharin (possibly carcinogenic)
MORNING SICKNESS
Nausea and vomiting or
“morning sickness” as it is frequently
called, is very common during pregnancy,
especially during the first trimester.
However, some women will experience symptoms
their entire nine months and others will not
have a bout of queasiness at all. Nausea is
often triggered by certain food smells, an
empty stomach, or taking a prenatal vitamin
before eating.
While no one is sure why
women experience nausea during pregnancy, it
may be related to the higher levels of
hormones during pregnancy. It is often
experience in the morning, but it can strike
any time during the day. Generally, morning
sickness subsides between the twelfth and
fifteenth week of pregnancy. Almost all
cases of morning sickness cause no harm to
the baby’s health.
However, if you are unable
to keep down any foods or fluids and begin
losing weight, you should consult your
doctor. Severe morning sickness is called
hyperemesis gravidarum. If your doctor
thinks that you may have this condition, you
may be treated with Intravenous (IV) fluids
and anti-nausea medication.
FITNESS AND PREGNANCY
For almost all women, mild
to moderate exercise is beneficial to a
pregnancy. If you were active prior to your
pregnancy, you can safely continue to
exercise. If you have not exercise
regularly, it is beneficial to start now.
Exercise during pregnancy will:
-
Help your body get ready
for the hard work of labor and delivery
-
Give you a head start in
returning to your pre-pregnancy shape
-
Help you relax
-
Reduce
leg cramps, water retention, and
constipation
-
Give you a sense of
well-being
-
Increase your strength
and stamina
-
Help you sleep better
-
Decrease aches and pains
associated with pregnancy
Exercise may also:
-
Decrease your chance for
a pre-term delivery
-
Decrease the chance of
developing preeclampsia (pregnancy
induced hypertension) and gestational
diabetes.
-
Shorten the length of
labor and delivery
Some great exercise
options during pregnancy are:
-
Walking – A brisk
walk for 30 minutes at least 3 times a
week.
-
Swimming or Water
Aerobics – A super workout for your
muscles while the water supports your
increased weight.
-
Yoga – Helps
improve breathing and flexibility while
decreasing levels of stress and muscle
tension.
-
Cycling – A great
aerobic workout. For safety reasons,
stick to a stationary bicycle.
Remember, if you have any
of the following symptoms, immediately stop
your workout and call your doctor:
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