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What to Avoid.
Along with making sure
that you intake enough calories and nutrients from your foods,
it is also important to avoid certain foods. Obviously, you will
want to avoid foods that cause digestive discomfort. You may
also want to limit or avoid artificial sweeteners until there
are more studies done regarding their safety. In addition there
are some questions regarding the safety of nitrates used in most
cured and smoked meats and fish and some insecticide residue
on fruits and vegetables. Their effects on the newborn are still
unknown so it is wise to avoid highly processed foods and make
sure that you wash all fruits and vegetables thoroughly. Although
it is advised to cut down or eliminate salt, most pregnant women
do not need to change their seasoning habits if they are in good
health. In fact, studies have shown that salt is very important
in a pregnant women's diet. The compulsive eating of non-food
substances such as dirt, clay, cornstarch is called "pica".
Pica and unusual food cravings seem to be more common among pregnant
women. Pica may also occur in patients with an iron or zinc deficiency
and is found more frequently among certain cultural groups.
It is important
to try to avoid the following foods
1. Soft cheeses like
Brie, Lamerbert, Feta and Roguefort as they have been associated
with Listeriosis
2. Raw Milk-which is also associated with Listeriosis and various
other food-borne illnesses
3. Raw seafood such as sushi and raw oysters
4. Fried eggs with a runny yoke. May contain Salmonella. Do not
eat sunny side up eggs. Boil eggs for at least seven minutes;
poach for 5 minutes and fry for 3 minutes on each side to make
sure they are fully cooked. Avoid dressings and sauces made with
raw or undercooked eggs. For example: hollandaise sauce, eggnog,
home made ice cream and Caesars salad dressing.
5. Undercooked chicken
6. Anything that contains raw milk, undercooked ground beef or
undercooked eggs
7. Hot dogs and cold cuts directly from the package. Cook them
before eating. A recent study found that a relatively large number
of hotdogs on the retail market test positive for Listeria Monocytogenes.
8. Olestra used in no fat potato chips
9. Limit the amount of seafood, especially sword and sharkfish.
Limit tuna to one can a week.
Pregnancy is a very
nutritionally demanding period of a woman's life. The gestation involves rapid
cell development. It is important to have an adequate supply
of nutrients to support this rapid fetal growth. Many of your
requirements for certain nutrients double during pregnancy and
your calorie demands increase about fifteen percent. Pregnancy
woman should choose foods high in nutrients and for many women
this may require some improvement in their current eating habits.
Calories - The average number of calories
in the beginning of the pregnancy should be around 2200-2400
and towards the end they should be increased to about 2600 calories
a day. Calories should be increased by an average of 300 calories
a day. This is about the same amount of calories as in 2 _ cups
of low fat milk, one cup of ice cream, a bagel with cream cheese
or a tuna fish sandwich. This increase may seem very small but
this extra energy is essential to support the growth of the fetus.
You do not need to "Eat for Two". This practice is
likely to result in excessive weight gain.
Liquids - You need to drink about
two quarts or eight glasses of liquid a day. Take some milk mixed
with other foods, and then supplement your milk intake with water.
Clear soups, fruit juices and anything you drink counts as a
liquid. However, do not include alcohol, coffee, or tea as part
of your liquid intake. All alcohol should be avoided during pregnancy.
Coffee and tea should be limited. Drink water or juice with your
meals, as milk, coffee, tea and soda can interfere with the absorption
of important nutrients like iron.
Protein - Both the mother and the
baby need increased amounts of protein. It is recommended that
pregnant woman consume 60 grams of protein a day, about 10 more
grams than non-pregnant women. This 10 grams of protein is equivalent
to 1 _ ounces of meat of 1 _ cups of milk. Since most Americans
usually consume more protein than required, it may not be necessary
to consciously increase their protein consumption. Lean meats,
poultry and fish are good sources of protein and they also supply
other nutrients. Other great sources of protein are beans, lentils,
nuts, eggs and cheese. Since protein can easily be provided through
your diet, there is no need to use high protein drinks or powders.
Excessive protein supplementation can be detrimental to the developing
fetus and can result in delayed growth or preterm delivery. For
vegetarian mothers, it is especially important to make sure that
you are obtaining your protein needs.
Calcium - During pregnancy your calcium
requirements are about 1220 mg a day or a 50 percent increase
over pre-pregnancy. Women who are not pregnant usually only consume
only about 75 percent of the recommended amount of calcium so
most pregnant women need to add more calcium to their diet. It
is especially important for those women under 25 whose bones
are still in the process of increasing in density. Some good
sources of calcium are milk, yogurt, frozen yogurt, ice cream,
ice milk and cheeses. Non-fat and low fat dairy products supply
equal amount of calcium but have fewer calories. Green leafy
vegetables, tofu and canned salmon are also good sources of calcium.
For those women who do not eat dairy products, calcium fortified
foods such as orange juice and breakfast cereals are good choices.
Pregnant women should consume at least four servings of calcium-enriched
foods a day or the equivalent to one quart of milk. For those
women unable to consume the four servings of calcium a day and
are consuming closer to one serving a day should consider taking
calcium supplements. These are best utilized if taken with a
meal. Pregnant women should not take calcium supplements such
as bone meal and dolomite. These products have substantial amounts
of lead.
Iron - Iron needs double during
pregnancy. Previous requirements are 15 mg a day are now 3o mg
a day. This additional iron is needed as the result of increased
blood supply. Babies will also store enough iron to last through
their first few months of life. Pregnant women should know which
foods are iron enriched and strive to consume them on a regular
basis. Liver and red meat and really rich in iron. Other meats
such as fish and poultry are also good. For those who do not
consume meat, enriched and whole grain breads and cereals, green
leafy vegetables, legumes, eggs and dried fruit will provide
the needed iron. It is important to note that iron in fruits,
vegetables, cereals and eggs are not absorbed as efficiently
as iron from meat, fish and poultry. You can enhance their absorption
by eating them with foods high in Vitamin C such as orange juice.
A normal diet will usually provide a woman with 12-14 mg of iron
a day and as a result iron stores are often depleted during pregnancy.
Many women enter pregnancy with low iron reserves therefore risking
the development of anemia. It is recommended that 30-mg a day
of iron should be taken as a routine supplementation. Most prenatal
vitamins supply this dosage. For best absorption, prenatal vitamins
should be taken between meals, with liquids other than milk,
coffee or tea. To reduce the chance of gastric irritation, take
them at bedtime. Our office has brochures available on good food
choices to increase your iron. Ask for one if you like at your
next appointment
Folic Acid - Folic
Acid is important due to the rapid development of cells. It has
been suggested that taking folic acid before and during pregnancy
can reduce the risk of spina bifida and other neural tube defects.
It is recommended that all women of childbearing age should consume
400mdg of folic acid daily. It is important to make good food
choices to assure adequate consumption. Good sources included
dark leafy green vegetables, legumes, citrus fruits and juices,
peanuts, whole grains and some breakfast cereals. Because most
women do not consume enough folic acid in their diet and may
not even know they are pregnant when their need for folate is
most critical, it is advised that all women, pregnant or planning
on becoming pregnant, take a multivitamin containing folate daily.
Although it is possible
to meet the requirements of most nutrients through a balanced
diet, it is recommended that pregnant women still take a prenatal
vitamin or a daily vitamin supplement containing folic acid and
iron as a safeguard.
Supplementation - It is very important that
you take a vitamin that will assure that you obtain 300 mcg of
folic acid daily. It is especially important for those who are
vegetarians, smoke cigarettes or are carrying twins. Supplementation
should included:
- Iron 30 mg
- Folic Acid 400 mcg
- Calcium 250 mg
- Vitamin C 50 mg
- Vitamin B12 2 mcg
- Vitamin D 5 mcg
- Copper 2 mg
- Zinc 15 mg
- Vitamin B6 2 mg
-
Strict vegetarians
should take an additional amount of Vitamin D and 2 mcg of Vitamin
B12. Excessive
levels of Vitamin A and Vitamin D can be toxic to the fetus and
is often adequate through diet, therefore Vitamin A supplementation
is not recommended during pregnancy.
Caffeine Consumption - Studies over the past decade
have found no association between birth defects and caffeine
consumption. It has been indicated that even moderate consumption
of caffeine does not predispose the mother to a spontaneous abortion
or preterm labor. But studies have proven that drinking more
than 2 o 3 servings of caffeine a day can increase the chances
of a low birth weight baby. As with all foods, pregnant women
should use caffeine in moderation and not to exceed 300 mg a
day.
Sodium Requirements - Sodium requirements increase
during pregnancy, but the average diet often is adequate for
expectant mothers, therefore additional salt is not required.
Good nutrition during
pregnancy depends on a variety of wholesome foods, such as whole
grains, vegetables, and fruits. Calories should be increased
to meet the needs of the developing fetus. Here are some good
food sources:
For Protein include:
- Eggs
- Dairy Products such
as milk, cheese and yogurt
- Tofu
- Beans
- Lean Meats
For Calcium include:
- Dairy products such
as milk, cheese and yogurt
- Fish
For iron include:
- Lean meats
- Legumes such as lentils
and chickpeas
- Green leafy vegetables
such as spinach and kale
- Dried fruits such
as apricots and raisons
- Eggs
- Prune Juice
- Molasses
For Folic Acid Include:
- Green leafy vegetables
- Eggs
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