OMG!! I’m Pregnant!

Part 1- Nutrition

Not really, but I bet that got your attention aye 🙂

Today I’m writing about what ladies should be looking out for if they are pregnant or thinking maybe one day they might like to be.

Nutrition and Pregnancy.
Obviously the eating habits of a mother to be can effect the health of her baby. So it’s important to know what to eat and what NOT to eat while pregnant.  While pregnant, women should eat more than usual and thus gain weight. The weight gain is a critical part of pregnancy.

Anything from 15-25Lb weight gain for an overweight woman and 25-35Lb for an underweight woman.  She can achieve this by eating 300-500 calories more than usual.  By making these foods whole, nutritious foods she will be getting in lots of extra vitamins, minerals and nutrients which are also critical for the health of the mother and the baby.

Poor nutrition during pregnancy can lead to many diseases later in life for the child

During pregnancy women should avoid:

  • Alcohol
  • Caffeine (more than 300mg per day
  • Tobacco
  • Deli meats, raw eggs and raw sea food which all carry potentially harmful bacteria
  • More than 6 ounces of fish per week because of potential heavy metal contamination
  • Especially avoid shark, swordfish, king mackerel and tile fish that are high in mercury.

The following nutrients might be included during pregnancy:

  • Vitamin B12, (only if eating a vegetarian diet of not a lot of animal food)
  • Folate, for first few weeks, Dark green veg and legumes are good food sources
  • Vitamin D, From the sun is the best source
  • Calcium, Dark green veg, legumes, figs, seeds, nuts are good sources
  • Iron, Dark green veg, fruits, nuts, seeds, animal foods are good sources
  • Zinc, Legumes, nuts, animal foods are good sources

Protein should be increased by 25grams per day during the 2nd and 3rd trimester. Approximately 1KG of protein is incorporated into the fetus development.

Fat (Omega 3):  Because women have to limit fish intake they should consume plenty of other sources of Omega 3 from food like Flax, walnuts, hemp, algae, green leafy veg and seaweed.
Enough omega 3 consumed through pregnancy can reduce incidence of Post-natal depression in the mother.  (avoid liver oils like cod liver oil as it is potentially toxic)

Its a good idea to start supplementing with folate before you get pregnant and then take a Pregnancy specific multivitamin once you are.

Foods cravings are abundant and natural, but the mother and baby will benefit if the cravings be satisfied with whole, nutrient dense, quality foods and not empty calorie junk food.

Remember you are thinking about the health of your unborn child.

There are many ways to lessen the morning sickness; ginger from food is one good and natural way. Eating frequent, small meals, getting enough protein, limiting spicy and large meals.

More next time on exercise during pregnancy

Steve D

P.S.  Part 2 next week will be about pregnancy and exercise