Diet During Pregnancy
Once couples learn the good news---they are pregnant---they usually are scramble to make sure their lifestyle is as healthy it can be for the baby. It is equally important that the woman and man are in tip-top shape before conception takes place.
The first step is making sure the woman is at her ideal body weight. A woman who starts her pregnancy markedly underweight is more likely to deliver prematurely or to have baby of low birth weight (even if she gains weight normally during pregnancy). A few extra kilograms do not seem to cause difficulties, but a woman who is obese before conception is more likely to develop complications such as gestational diabetes and delivery difficulties that could jeopardize both the baby and herself. This does not mean that an overweight woman should diet when she becomes pregnant! It does mean that if a woman needs to lose weight she should do so before she conceives.
What is the best way to lose weight? Any diet, that focuses on lots of vegetables, fish, lean chicken, whole grains, plenty of water and regular exercise. Eliminate chips, biscuits, cakes, refined sugar and the products made with it, artificial sweeteners and flavours, hydrogenated fats to the diet.
ESSENTIAL NUTRIENTS
Certain key vitamins and minerals, especially folic acid, calcium and iron are critical for pregnancy. Some obstetricians today recommend a pre-natal vitamin before conception takes place.
Folic acid, a B-complex vitamin, works along with B12 to promote the formation of healthy red blood cells in the mom. Dark green vegetables, legumes and whole grains are all sources of folic acid. Fish, eggs and milk products are natural sources of B12. The recommended daily allowance for folic acid is 400mcg daily and 800mcg during pregnancy daily.
Calcium is usually supplemented during pregnancy (in addition to what is found in the pre-natal vitamin) and is crucial for the development of the baby’s bones and tooth buds. If adequate calcium intake is not maintained, the woman will be calcium deficient and may increase her future risk for osteoporosis (bone loss).
For women start pregnancy with enough iron stored in their bodies. If woman has history of iron deficiency anemia, it is important she gets her blood checked to make sure she is not anemic before pregnancy. Iron is necessary to make hemoglobin, which carries oxygen in the blood. This is especially important when a woman’s blood volume approximately doubles and her body must produce extra hemoglobin to ensure that she and her baby have adequate amounts.
DHA Docosahexanoic acid, one of the most important essential fatty acids is especially critical in infant development. Research has shown that when infants receive reduced amounts of DHA, they have smaller brain development and may also have poorer visual responses to light.
How does an infant get DHA? Before a baby is born, omega-3 fatty acids are transported from mother’s blood to the placenta, where it is used for membrane development in the brain and retina. Therefore, the amount of omega-3 fatty acid in mother’s diet is the determining factor in how much DHA the baby will receive.