Pregnancy and Healthy Diet
Eat right to help prevent complications during pregnancy. -E.C.
Consume a healthy diet during pregnancy to help optimize your baby's growth and development.
Consuming adequate amounts of certain key nutrients during pregnancy is important for optimal fetal health and development. According to the American Dietetic Association, many women in the United States do not consume proper nutrition before, during and after pregnancy. The American Dietetic Association also reports that maintaining a good nutritional status during pregnancy, which includes gaining the appropriate amount of weight, staying physically active, consuming a variety of healthy foods, taking appropriate vitamin and mineral supplements, safe food handling and avoiding tobacco and alcohol, can help prevent birth defects, chronic health problems in children and suboptimal fetal growth and development.
Calorie Needs
The American Congress of Obstetricians and Gynecologists reports that on average, pregnant women need about 300 extra calories per day compared with non-pregnant women. This recommended calorie increase is usually less than 300 calories per day during your first trimester and more than 300 calories per day during your third trimester of pregnancy.
Pregnancy Weight Gain
If your pre-pregnancy body weight was within a healthy range, the American College of Nurse Midwives recommends you gain between 25 and 35 pounds over the course of your pregnancy. If you were overweight or obese when you became pregnant, your obstetrician may recommend you gain less than 25 pounds, and if you were underweight when you conceived your obstetrician may encourage you to gain up to 40 pounds over the course of your pregnancy.
Protein during Pregnancy
Pregnant women require significantly more protein on a daily basis compared to non-pregnant women. The Institute of Medicine's Food and Nutrition Board advises pregnant women to consume at least 71 grams of protein each day, compared to a minimum requirement of 46 grams per day for non-pregnant women. High-protein foods for pregnant women include lean beef, chicken, eggs, low-fat dairy products, soy protein, nuts and seeds.
Vitamins and Minerals
Key vitamins and minerals during pregnancy include folic acid, iron, calcium, vitamin D and iodine. Most prenatal supplements contain these nutrients, but check the label to be sure. The Institute of Medicine's minimum daily requirements for these key nutrients during pregnancy include 15 micrograms of vitamin D, 600 micrograms of folic acid, 1,300 milligrams of calcium for pregnant women ages 18 and under, 1,000 milligrams of calcium for pregnant women ages 19 and up, 27 milligrams of iron and 220 micrograms of iodine each day.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential for proper fetal growth and development. If your prenatal vitamin doesn't contain omega-3s, especially DHA, ask your obstetrician about taking a prenatal DHA supplement. The American Pregnancy Association recommends all pregnant women consume at least 300 milligrams of DHA on a daily basis. Fish is a good source of DHA, but should be limited during pregnancy due to the presence of mercury. Purified fish oil supplements usually contain little or no harmful contaminants such as mercury.
It's important to avoid certain types of food during pregnancy. These include undercooked meats, unpasteurized dairy products, unheated hot dogs or deli meats, soft cheese such as Brie or feta and high-mercury fish such as shark, swordfish, tilefish and king mackerel. According to the U.S. Food and Drug Administration, pregnant women should limit fish consumption to 12 ounces per week of low-mercury selections such as salmon, canned light tuna, shrimp, catfish or pollock, and limit albacore tuna consumption to 6 ounces or less per week.
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Read more at Suite101: Healthy Pregnancy Diet |Suite101 by Doc Erin
USANA and Pregnancy
Part of a program of lifelong nutrition is recognizing that we all have different nutritional needs, and that our individual needs change as we move from one life stage to the next. For each one of us, a unique combination of age, sex, lifestyle, and other considerations demand a nutritional program that is both customized and flexible.
USANA nutritionals comprise both the Essentials and Optimizers to successfully meet this challenge
A healthy baby begins with a healthy mom, so start as soon as possible to prepare your body and mind for motherhood. Pregnancy is one of the most nutritionally demanding times in a woman’s life. The Essentials ™ products provide the foundation of Usana’s nutritional system. The optimizers allow you to customize that nutritional system for your individual needs.
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