Mother & Baby Care » Pregnancy Diet

Nutrition and Food Safety Tips

Bina — Sat, 22 Sep 2007 11:46:46 +0000

1. Wash your hands with soap before you handle food and again after touching raw meat, fish or poultry.

2. When eating, always consider whether what you are about to eat will benefit your baby and try to avoid those foods that are low in nutrition value.

3. Wash all fruits and vegetables thoroughly.

4. Though two foods have the same amount of calories, they do not necessarily have the same nutritional value. A doughnut with 300 calories is not as beneficial to you and your child as is a bran muffin with the same amount of calories. When faced with similar decisions, try to choose the foods that have are the most nutrient-dense. Here are some good guidelines to follow in this regard:

- Always choose lean meats over fatty ones
- Drink fat-free, or low-fat milk instead of other versions.
- Try and reduce the number of fried foods you consume, opting for broiled foods.
- Decrease the amount of butter or margarine you spread on your bread.
- If sautéing, use 1-2 tablespoons of olive oil as opposed to greater amounts or vegetable oil.

5. Always use a clean cutting board and knife. Wash them well after using for raw meats, fish and poultry.

6. Refrigerate uneaten food promptly.

7. Eat smaller frequent meals if you are plagued with nausea problems or heartburn or reduced stomach space later in pregnancy. This can also help level out blood sugar levels making you feel a bit better during the day. You should also never skip any meals. Remember, if you are skipping a meal, so is your child.

8. Variety is very important. It helps ensure that you’re gathering the daily doses of recommended vitamins and minerals every day. It also helps prevent boredom with your diet which can lead to straying.

Foods to avoid:

- Deli meats (such as ham, bologna and salami) are an occasional cause of food poisoning. Avoid them or reheat them before eating.

- Some women need to be especially careful about what they eat while pregnant. If you have a food allergy (to peanuts, eggs, wheat or cow’s milk, for example), a family history of food allergies or a partner with a food allergy, you can avoid that food. Some studies indicate that your baby may have an increased risk of developing a food allergy later in life if you, your partner or a family member has a food allergy. You may wish to consult a food allergy specialist for help in planning your diet during pregnancy and breastfeeding.

- Alcohol. If you drink alcohol, your baby does, too. Even small amounts of alcohol can harm your unborn baby—there is no “safe” level of alcohol consumption when you’re pregnant. Women who drink heavily during pregnancy can have a baby with a group of birth defects called fetal alcohol syndrome (FAS). FAS is the leading preventable cause of mental retardation. Many more babies whose mothers drink lightly or moderately are born with lesser degrees of alcohol-related problems.

- Junk food. It’s not very practical to believe that you won’t touch and junk food during pregnancy. A more realistic approach is to watch portion sizes and to avoid going overboard. It’s easy to think of being pregnant as the time to put on as much weight as
you want, but that does go within reason. Develop a healthy attitude towards the sweets
and fatty foods in your life and the habit will take you a long way even after baby is born!

Foods to Avoid in Pregnancy

Bina — Sat, 22 Sep 2007 11:42:39 +0000

Unfortunately food preparation is included in the list of cautions. However, with a few simple rules you can have a carefree and safe pregnancy. Most pregnant women know that they are to avoid or minimize things that have little or no nutritional value, like caffeine, sweets, processed foods, etc.. However, there are some things that also need to
be watched for in general:
Swordfish, shark, king mackerel and tile fish – These fish can contain potentially risky levels of mercury. Mercury can be transferred to the growing fetus and cause serious health problems. An expert panel of the U.S. Food and Drug Administration has advised pregnant women to eat no more than 12 ounces of canned tuna per week. Also avoid eating any game fish without first checking its safety with your local health department.

Raw fish, especially shellfish (oysters, clams)

Undercooked meat, poultry, seafood and hot dogs – Cook all meat, poultry and seafood thoroughly to kill bacteria. Cook hot dogs until they are steaming hot. Deli meats (such as ham, salami, and bologna) are an occasional cause of food poisoning; pregnant women may choose to avoid them or reheat them before eating.

Avoid salmonella – This is usually traceable to eggs and chicken meat. This means no more licking the cake batter spoon! You should always ensure that your eggs and meats are cooked thoroughly. When using a cutting board for chicken be sure to wash it prior to using it for another food, particularly things like raw vegetables. Symptoms can include: headache, abdominal pain, nausea, diarrhea, shivering or fever. Usually symptoms occur within 12-48 hours after infection and lasts about 2-3 days. Only if it is severe will treatment usually be necessary. Though if you’re vomiting and become dehydrated IV therapy may be beneficial.

Soft-scrambled eggs – and all foods made with raw or lightly cooked eggs

Soft cheeses - such as Brie, feta, Camembert, Roquefort and Mexican-style

Unpasteurized milk and any foods made from it – Food most likely to be infected by listeria are unpasteurized milk products, improperly cooked meats, cooked chilled food (luncheon meat being the most recent scare), soft cheese are some of the major players. Normally this bacteria is killed at the pasteurizing temperature, but if the food is refrigerated after being infected the bacteria is still present. Rarely, but still possible for some, is transmission through direct contact with live stock. General aches and pains accompanied by a fever are the main symptoms. Usually people think that they have the flu. Reports of miscarriage (including recurrent) and stillbirths have been linked to listeriosis infections spread by the mother to the unborn baby.

Unpasteurized juices

Raw sprouts, especially alfalfa sprouts

Herbal supplements and teas

Some studies indicate that your baby may be at increased risk of developing a food allergy in later life if you, your partner or a family member has a food allergy. You may wish to consult a food allergy specialist for help in planning your diet during pregnancy and breastfeeding.

Here are some additional tips to ensure you have a healthy and nutritional pregnancy:

Always wash your hands after preparing food, between foods, and after the restroom.
Avoid contaminating foods with each other
Always use clean utensils and cooking equipment. Also, keep kitchen counters and sinks clean as they can harbor bacteria.

Avoid dented cans or jars that are leaky or don’t “pop” when you open them.
Wash raw vegetables thoroughly
Eat or drink only pasteurized products, including apple juice
Completely defrost foods, especially meats, prior to cooking. Thaw foods in the refrigerator or if you’re in a rush, which in the microwave or in a watertight plastic bag submerged in cold water. Never thaw foods at room temperature.
Do not refreeze anything that has been defrosted
Reheat food only once, then toss it
When food shopping, avoid fish, meat and eggs that are not well refrigerated or kept on ice.

Pregnancy Nutrition

georaza — Sat, 22 Sep 2007 11:37:13 +0000

If you were eating a well-balanced diet before you became pregnant, you probably won’t need to make big changes. But some little changes can make a big difference in ensuring that you and your baby get all the vitamins, minerals and calories needed for a healthy pregnancy. Make sure that you are getting food from the five healthy food groups: grain products, vegetables, fruits, protein foods, and milk and milk products. By eating healthy you can improve the already excellent odds of your child being born healthy.

Following a nutritionally sound diet can better the chances of a normal birth-weight, improved fetal brain development, and decrease the chances of pregnancy complications. Further, eating healthy will benefit you as well as your child. A healthy diet will decrease pregnancy complications in mothers such as anemia, pre-eclampsia, morning sickness, fatigue, and constipation. A healthy diet will also moderate any mood swings and ensure the speediest recovery after your pregnancy. Below is an overview of the groups you should be eating from and how much you should be consuming:

Carbohydrates. Grain products provide carbohydrates, your body’s main source of energy. Choose 6–11 servings of whole-grain or fortified products such as whole-wheat bread, cereals, brown rice or pasta. One serving is a slice of bread, or a cup of cooked rice or pasta. When choosing your carbohydrates, try to include more unrefined and/or complex carbohydrates in your diet since they provide you with fiber, essential B vitamins, trace minerals and protein. These include:

- Whole-grain breads
- Fresh fruits
- Beans and peas
- Cereals
- Brown rice
- Vegetables
- Potatoes

Maintaining an adequate amount of complex carbohydrates will keep your weight gain in check while preventing constipation and nausea, while at the same time providing your child with important nutrients. You should also try to avoid nutritionally weak simple and/or refined carbohydrates such as:

- White bread
- Refined cereals
- Cookies
- Syrups
- White rice
- Cakes
- pretzels

Fruits and vegetables. Fruits and vegetables provide important vitamins and minerals, as well as fiber to aid digestion. Choose at least three vegetables and two fruits every day, including a juice or fruit rich in vitamin C, such as an orange. One serving is a cup of raw, leafy vegetables or 1/2 cup raw or cooked non-leafy vegetables, one whole raw fruit, or 1/2 cup cooked or chopped fruit. Green leafy and yellow vegetables, as well as yellow fruits supply the body with vitamin A, which is vital for cell growth, healthy skin, bones and eyes in your developing baby. In addition to vitamin A, fruits and vegetables also provide you with other essential vitamins and minerals including vitamin E, folic acid, riboflavin, other B vitamins and calcium.

Some of the fruits or vegetables that you should have in your diet include:

- Cantaloupe
- Apricots
- Mango
- Peach
- Papaya
- Persimmon
- Pumpkin or winter squash
- Beet greens
- Broccoli or turnip greens
- Carrots
- Collard greens
- Endive or escarole
- Kale or mustard greens
- Dark green leafy lettuce
- Rutabagas
- Spinach
- Sweet potato or yam
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Protein. Proteins are composed of amino acids, which are the building blocks of human cells and are extremely important for a developing fetus. Protein foods, such as meat, fish and dried beans are crucial for your baby’s growth. Choose 3–4 servings per day which should add up to 60 to 75 grams of protein per day. One serving equals 2–3 ounces of lean meat, poultry or fish, or one egg. If you are a vegetarian, be sure to eat eggs, tofu and other soy products, dried beans and nuts, as well as a wide variety of grains every day. Adequate protein intake (defined as 75 grams a day or more) can protect you against problems such as pre-eclampsia and other disorders. It also ensures a great start for your baby. Below is a list of protein-rich foods. Try to have three to for servings of them.

- 24 ounces fat-free or low-fat milk or 16 ounces skim milk
- 1 ¾ cups low-fat yogurt
- 5 large egg whites or 2 large whole eggs with 2 egg whites
- 3 ½ ounces canned tuna packed in water
- 3 ½ ounces fish or shrimp
- 3 ounces lean beef, veal, lamb, or pork (4 ounces if the cuts are not lean)
- 3 ounces liver
- 5-6 ounces of tofu
- ¾ cup low-fat cottage cheese
- ½ cup of grated parmesan cheese
- 3 ounces chicken or turkey
- 5 ounces clams, crab or lobster meat

Dairy. Milk and milk products (including calcium-fortified soy milk) help build your baby’s bones and teeth. Choose 3–4 servings a day of low-fat milk, yogurt or cheese. A serving is one cup of milk or yogurt or two 1-inch cubes of cheese. If you have trouble digesting lactose (the natural sugar found in milk), lactose-reduced milk products and calcium-fortified orange juice can help you get enough calcium.

Fat. Limit the amount of fat that you eat to no more than 30 percent of your daily calories. In the average American’s diet, 40 percent of calories come from fat. You should use high-fat foods (such as butter, sour cream, salad dressings and gravies) sparingly. Also, try to limit sweets. You don’t have to eliminate them but, when possible, make healthier choices. Sugar calories are empty calories and leave less room in your diet for nutritionally substantial calories. Excess fat in your diet could mean excess pounds gained by you. For delicious and nutritious sweet flavor try substituting sugar with fruit – such as ground dates, raisins or apricots – or you can substitute sugar with fruit juice concentrates, such as orange, apple or grape juice. Some fat is required by your developing baby, but only in moderation.

Another thing to remember is if you are not gaining enough weight during your pregnancy, you can try increasing your intake of other nutritious foods first, and then try adding an extra fat serving each day. The concentrated amount of calories that fatty foods provide will help you hit your optimum weight easier.

Water and fluids. You also need to drink plenty of healthy fluids—6 to 8 cups a day, more if you’re retaining lots of fluid or if it’s very hot. As your body fluids increase during pregnancy, so does your need for fluid intake. While water is best, you do get some water from juice. But keep in mind that juice is high in calories, while water has none. Avoid or limit caffeine-containing beverages such as coffee, tea and colas.

Staying hydrated has many benefits for the healthy pregnancy, including avoidance of early labor, healthier skin (meaning more elastic), and general decrease in pregnancy symptoms that are annoying (constipation, swelling, etc.). In addition, extra fluids rid your body of toxins and waste products, and reduce excessive selling and the risk of urinary tract infections. Though water is the best, you can also obtain significant amounts of fluids from milk, fruit and vegetable juices, soups, caffeine- and sugar-free soft drinks. Juice has it’s time and its place but the majority of your fluids should be water.

Vitamin C. 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. The problem is that your body cannot store large amounts of this nutrient, so you must ensure that you obtain sufficient amounts. It is recommended that you have three or more servings of vitamin C per day.

Some of the most vitamin C-rich foods include:

- ½ Grapefruit or ½ cup of grapefruit juice
- 1 small orange or 1/3 cup of fresh orange juice
- ½ papaya
- ½ cup of strawberries
- ½ red pepper or 1 green pepper
- 1 ½ tomatoes or 1 cup tomato juice
- ¾ cooked cauliflower
- 1 ½ cups of raw cabbage
- ½ a mango
- ¼ cantaloupe
- 1 1/3 cups raspberries or blackberries
- 2/3 cup cooked broccoli
- ¾ cup of vegetable juice

Pregnancy nutrition
Calcium. Calcium is required by your growing fetus for strong bones and teeth. Obtaining sufficient calcium in your diet is also important because calcium is vital for muscle, heart and nerve development, blood clotting, and enzyme activity. Ensuring you obtain enough calcium will also help you. If your diet is deficient in calcium, your body will draw on calcium from your bones to help meet its increased demand for your growing child. This can predispose mothers to early osteoporosis or other bone abnormalities. Thus be sure to get four servings of calcium per day (1,200 mg daily).