Susan B. Dopart, M.S., R.D., C.D.E., is a nutrition and fitness expert who has been in private practice for more than 17 years and author of A Recipe for Life by the Doctor’s Dietitian. This blog is dedicated to nutrition needs and advise for pregnancy and post-pregnancy, and babies.
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Is it common? Is it normal? Recently Kate Middleton was hospitalized due to severe dehydration and inability to take down liquids or solids. The technical medical term for this is hyperemesis. This condition is an extreme form of morning sickness which can afflict 1 percent of pregnant women.
Although hyperemesis is rare, unfortunately morning sickness and depression that accompanies it are very normal and often not discussed as often as they need to be.
Morning sickness can take on enormous physical toll on your body which can leave one feeling sad, isolated and like you are living in a black hole.
Between the nausea, food aversions, the heightened sense of smell you may feel like you are an alien. What’s one to do given this situation even though you know it is temporary and you will receive a little blessing at the end?
1. Pay special attention to your body - rest when you need to, eat what you can get down even if it sounds strange, and try to stay out of cramped confined spaces
2. Try a little ginger, foods that have a combination of some salt, fat and carbohydrate (but not too much) since this combination seems to do the trick for many forms of nausea
3. Discuss with your physician your options for medication, especially if your symptoms are interfering with your functioning in life
4. Consider acupuncture - acupuncture can be extremely effective in alleviating symptoms of morning sickness
Each pregnancy has a different combination of symptoms so there is no manual that may help you individually. Pay attention to your needs and remember you are not alone during this time. Reach out to safe, nurturing people and focus on the reward you are nurturing inside.
With Thanksgiving gone and the holiday parties approaching how do you continue to eat healthfully during this time and still enjoy some holiday cheer?
1. Eating regular meals and snacks are essential and making sure protein is a part of them will prevent overeating and temptation at parties. Don’t go to the party hungry or over hungry.
2. Have some of what really matters most to you. If chocolate dipped strawberries or chocolate chip cookies are your favorite, put 1 or 2 on your plate and be done with it. If you’ve had enough protein you’ll be able to stop at that. Having 2 squares of dark chocolate (over 70% cocoa) every day can provide a little treat with very little sugar and help you feel satisfied.
3. Make sure you include some activity every day. Unless your doctor has told you not to, regular daily exercise such as brisk walks are beneficial for both you and baby and will help with allowing your body to handle extra treats.
Remember after baby comes things change and getting back into shape and losing baby weight can be challenging. Taking some extra steps and managing your eating and exercise in advance can make things much simpler after your delivery!
We know the importance of eating healthfully during pregnancy but we are now realizing that diet during pregnancy can program the baby towards weight issues and diabetes during their lifetime.
Researchers who specialize in pregnancy know that when a Mom consumes balanced meals with protein it helps her baby’s pancreas grow and develop normally to help that child avoid weight challenges. The cells that produce insulin are called beta-cells and eating adequate protein during pregnancy helps these cells grow and develop normally.
Carbohydrate cravings are common during pregnancy but may be more common if a woman is eating more carbs and not consuming enough protein and good fat.
Take home message: eat some good quality protein such as grass-fed meat and poultry, wild fish, pastured eggs, nuts/seeds, organic yogurt and cheese at each meal. Limit your carbs to non man-made ones such as fruits/veggies, nuts/seeds, squash, yams/sweet potatoes and organic dairy.
Your baby will know the difference…especially when he or she is a healthy happy child and adult.
Being pregnant means you need to eat often and your schedule may not accommodate eating at home so what are some good portable snacks to have with you while on the run?
Here are a few ideas:
You never know when you are going to need a snack to tie you over- better to be prepared than over hungry, which leads to overeating.
Having snacks at all times ensures you keep your body and baby fed to avoid low blood sugars and a healthy mood!
I frequently hear my clients say ”I’m craving a bean and cheese burrito and I never even liked Mexican food before I got pregnant!” Pregnancy is an interesting time when normal tastes, cravings, and your favorite foods may be out and new line of food preferences are in.
Pregnancy hormones are shifting and changing many things in your body and not only does a woman commonly dislike foods she loves but also craves foods she had no interest in previously.
Unless those cravings are for hot fudge sundaes, cookies and desserts new food preferences are not a problem. I’ve heard the bean and cheese burrito one multiple times over the last 10 years and have theorized that it might be a need for greater levels of magnesium and calcium in the diet which come from the beans and cheese. Taking a magnesium supplement at bedtime is helpful for pregnant women who frequently need more magnesium as well as helping with lowering constipation since it is a stool softener.
High sources of magnesium include nuts, beans, bananas, and dark green leafy vegetables. High calcium foods include plain yogurt, Artisan cheeses, organic milk and ricotta cheese. Including daily servings of these foods can provide the nutrients you need.
Listen to your body and if a particular food craving baffles you do some research to see what nutrients that food contains – maybe the baby knows what it needs and is trying to tell you something!
I was speaking with one of my pregnant clients this week who told me stories of her pregnant friends using pregnancy as an excuse to eat whatever they wanted.
While lunching with pregnant friends this week watching her bites and carbohydrates, her pregnant friends were dining on pasta, cake and colas. ”We’ll deal with the aftermath once baby is here” they said to their vigilant friend.
What is wrong with this type of thinking and eating?
Since pregnancy sets the tone for the course of your child’s life, bites do matter. Eating lots of extra sweets, sodas, starchy/processed carbs not only increases the chances of your child preferring sweets, but can increase their chance of having weight issues. If you have a lot of sweet cravings or are gaining more than the average amount of weight during pregnancy it increases your chances of gestational diabetes. Gestational diabetes greatly increases the chance of type 2 or adult onset diabetes in both Mom and baby.
Use pregnancy to practice healthy balanced eating and give your child the best shot at both health and a normal weight.
If you have a lot of sweet cravings increase your protein intake (calms cravings) and have 2 bites of 70% or greater dark chocolate per day as your sweet.
Nine months of eating healthfully could both reward and save your child from a lifetime of weight struggles. My client may be denying herself some sweets but she is giving her child the sweetest gift a Mom can give to her unborn child.
This week Katie Couric debuted her new show Katie which featured Jessica Simpson and her struggle with gaining excessive weight during pregnancy.
Why is excessive weight gain so common during pregnancy? Why are the media so shocked when celebrities gain weight as well?
Since pregnancy is a state of what we call insulin resistance, woman who already struggle with weight have compounded weight issues. Insulin resistance is when the insulin the pancreas produces becomes more sleepy or sluggish, which increases carbohydrate cravings, weight gain and fatigue. Pregnancy hormones cause it and depending on your genetics it can lead to anything from weight gain to gestational diabetes.
What can you do if you are gaining weight during your pregnancy besides seeking help of a qualified professional?
1. Consume protein at every meal (grass-fed/lean beef, chicken/turkey, fish, eggs, nuts/seeds, plain yogurt, cottage cheese, European/grass-fed cheese, natural peanut butter, etc.
2. Choose natural carbohydrates that are not man-made – fruits, vegetables, and small amounts of quinoa, brown rice, yams, etc.
3. Include healthy fats in every meal – nuts/seeds, avocado, olive oil, etc.
4. Include exercise or activity every day – half hour walk or 10 minutes after every meal – which lowers insulin resistance and helps your body process your food without storing it as fat
5. Keep your beverages to water, sparkling water, milk and tea
5. Get adequate rest. Lack of sleep increases insulin resistance and carbohydrate cravings
6. Have some fun! Enjoying your life and including daily activities that make you happy go a long way towards helping your system and your metabolism!
Although insulin resistance is at play, following the above guidelines can keep weight to a minimum so after you deliver you can focus on your healthy baby.
I ask my pregnant clients to bring in the bottles or packages of things they are eating or taking on a regular basis be it food, protein powders, bars, etc. Why is this important?
Many products contain not only sweeteners, artificial sweeteners but also extra vitamins/minerals and herbs. Some may be okay but many are not during pregnancy. You may be overloading on Vitamin A which is contraindicated during pregnancy or taking stimulants which can affect the uterus.
Below Cathy is confused and she’s probably not the only one so what are a few steps to look for when reading labels?
Because our food supply is so layered I suggest you start with the ingredient list.
Here are the Five Tests to give each food:
1. How many ingredients does the food have? If there are more than 5-6 ingredients, consider re-evaluating your food choice, since the more ingredients the more processed the food will be.
2. Is the product supplemented with any extra vitamins or herbs that may be contraindicated during pregnancy?
3. Does the food contain sugar or other names for sugar such as sucrose, dextrose, maltose, brown sugar, high fructose corn syrup or Agave? A small amount of 100% cane or honey is acceptable.
4. Does the food contain non-nutritive or fake sugars such as aspartame, saccharin, sucralose, sorbitol? These fake sugars are many times sweeter than sugar and can increase hunger and insulin resistance.
5. Does the food contain MSG (or sources of it), multiple preservatives or additives? If so, re-evaluate your food choice.
If the food passes the Five Tests it is probably safe to buy and eat. You can then check the label to make sure it contains less than 15-20 grams of total carbohydrates per serving to keep your carb intake in check. Lastly, check the levels of sodium to make sure it is less than 500 mg. per serving.
This list is not completely fool-proof but can start you on the path to cleaner eating and healthy eating during your pregnancy.
This is probably the last thing you thought you’d be reading on a nutrition blog but believe it or not, potato chips are really the number one food for nausea in pregnancy.
Years ago a Registered Dietitian who worked in a high risk pregnancy ward documented what helped resolve morning sickness in pregnant woman and potato chips came in first.
The combination of fat, salt and carbohydrate is the key. Saltines are not going to work here. We are NOT talking about the bag of chips – just 3 or 4 – to calm the nausea and help you get on with your day. Other foods such as a little lemon, or ginger in foods can help as well.
There are lots of other guidelines for morning sickness but this one seems to work the best so give it a try!
Colds come to mind when you think about getting enough vitamin C, right? But foods high in vitamin C are essential during pregnancy.
Researchers from the University of Washington examined the levels of vitamin C in the diet of pregnant women. Those who consumed very few fruits and vegetables or less than 70 mg. per day of dietary vitamin C had a nearly four-fold increase in gestational diabetes as opposed to those who had higher levels of vitamin C in their diets.
Eating fruits and vegetables on a daily basis can have a huge impact on whether you have gestational diabetes or not. Make it a priority to consume at least 1-2 fruits or vegetables high in vitamin C per day such as red peppers, strawberries, oranges, tomatoes, and green leafy vegetables. Get a taste for a variety of fruits and vegetables. Mix it up to prevent boredom in your diet and experiment with different spices for flavor and taste.
Let’s face it. You’re pregnant, uncomfortable, and you want sugar. You are not alone and many days you may just want to eat the cookies AND the jar.
Carbohydrate cravings are common and normal. Remember, the insulin your body makes is more resistant, which contributes to the cravings. Knowing the biology of what is going on helps you know your behavior is not crazy.
Your genetics and lifestyle can determine the level of insulin resistance you have and the intensity of your cravings.
Having a healthy source of carbohydrate, like an apple with some sliced hard cheese or natural peanut butter, gives you some sweet and protein to help with satiation. If the cravings are more intense, try 1-2 squares of high-quality dark chocolate (over 70 percent) with 1-2 tbsp. of natural peanut butter. A small amount of dark chocolate will not increase your blood glucose levels if it is limited and eaten with some protein.
Exercise can lower the level of insulin resistance by as much as 50% which will in turn lower the cravings.
Finally one of the best remedies is actually a good night’s sleep since sleeping lowers the hunger hormones dramatically making the insulin much less resistant.
Sleep, a walk and a little dark chocolate with peanut butter to calm the cravings can help you keep those cravings in the jar where they belong.
Constipation is a frequent topic with my pregnant women. Pregnancy hormones can contribute to it, and taking calcium and iron supplements can exacerbate it. Before you go eating large bowls of fiber cereal which just provide unnecessary carbs here’s some ideas for naturally helping to relieve constipation and feel comfortable during your pregnancy.
What about it you are doing these things and still experiencing constipation?
You may not have heard of choline. Researchers are just beginning to realize it’s significance, especially during pregnancy.
Choline is an essential nutrient which has a complex role in all the cells of the body. It is needed for messages sent between the nerves and muscles of the body, for making neurotransmitters (important in the brain), as well as having a role in forming one of the essential amino acids. It’s mid boggling that more attention has not been put on the importance of Choline.
What is Choline’s role in pregnancy? Choline is required for growth of the placenta in early pregnancy, for preventing preeclampsia (high blood pressure during pregnancy), neural tube defects, and low birth weights.
Researchers at Cornell University found that Choline supplementation in the third trimester was linked with lower levels of cortisol (the stress hormone) in utero which could set the tone for less risk of hypertension, diabetes, etc. for the baby’s entire life.
“This study provides compelling evidence that maternal choline intake during the third trimester of human pregnancy can modify global and site-specific epigenetic marks in fetal-derived tissues,” the researchers wrote in the study.
Choline is not normally found in most prenatal vitamins so how much do you need and what foods are high in choline?
Recommended amounts for pregnant women are 450 mg/day and 550 mg/day for lactating women. The highest source of choline is eggs at 125 mg. (the whole egg since egg yolks have the highest concentration). Here are other foods high in choline:
Food Amount of Choline
3 oz beef: 111 mg.
3 ounce trout/salmon: 102 mg.
1 cup tomatoes: 100 mg.
1 cup peas/kidney beans 99 mg.
1 cup broccoli: 62 mg.
1 cup milk: 43 mg.
1 oz almonds 15 mg.
Take home message: Include high choline foods in your diet and if you question whether you are getting enough consider a small supplement of choline while you are pregnant and/or breastfeeding. It could set a better tone for the course of your child’s life.
In case you haven’t noticed most prenatal vitamins have less than the RDA for Vitamin A in the natural form also known as beta-carotene.
What’s the reason for this?
Research shows that too much Vitamin A and in the form called retinol can cause birth defects.
Most pregnant women take prenatal vitamin so what’s the issue? The issue is whether you are consuming other foods that are fortified with vitamin A such as cereals, protein bars, etc.
If you are consuming something in a package please check the label. If the food has more than 20-30% of the RDA for vitamin A consider limiting that food and only get your vitamin A from natural sources such as fruits and vegetables, which are completely safe and recommended for health.
In addition, check to make sure your prenatal has less than the 5000 IU RDA for Vitamin A (most have 4000 IU in the beta-carotene form). This will help contribute to a healthy, happy pregnancy.
What are some good options for maintaining a healthy pregnancy and staying cool through the summer months? Besides eating a balance of protein, carbohydrate and fat here’s a few ideas to keep you cool and healthy:
Need an afternoon snack? Research shows that having more protein in the afternoon can help with keeping your appetite under control. For a balanced refreshing drink try blending up a combination of organic milk or unsweetened vanilla almond milk, plain yogurt, frozen berries, and a little vanilla or cinnamon to taste. You can even pour the smoothie in Popsicle containers and freeze for a refreshing snack.
Squeeze a few lemons into water and add a teaspoon of honey, some fresh ginger, water (or seltzer water) and ice and you’re good to go.
Mix frozen berries or fruit compote into your favorite plain Greek yogurt and freeze – amazing taste and high in protein, probiotics and flavor.
In a word – YES!
Omega 3 fats are called essential fatty acids because the body cannot manufacture them on it’s own. Since your brain is 60% fat by weight it needs food just like your body does and omega 3 fats provide that fuel!
Increasing omega-3 fats during pregnancy may be one of the most important steps in helping your baby.
Omega-3 fats can reduce the chances of your child being overweight at birth, having a high cholesterol level or internal inflammation – all of which set the stage for their future health. Studies show higher levels of omega-3 fats can lower a mother’s triglyceride levels by 10 percent, which can decrease the chance of an overweight infant. Triglycerides are the storage form of fat in the blood and are associated with insulin resistance.
Omega 3 fats also feed the brain of your future child helping to create healthy brain cells for intelligence.
What are they and how do you get them?
1. ALA – found in the highest concentration of ground flax seed – 1 tablespoon per day will meet your needs
2. DHA and EPA – found in fish and fish oils. I recommend getting at least 500-1000 mg. each of DHA and EPA which you can easily get via supplement form or eating fish a few times a week.
Ground flax seed and some fish or fish oil for to ensure you and your baby’s health – a no brainer to me!
Anemia occurs during pregnancy but what IS it and how can you help from becoming too anemic during pregnancy?
Let’s start with a little physiology. Red blood cells are important in the body since they carry oxygen to the tissues. Oxygen to the tissues equals energy in the body. What happens when this is compromised?
Researchers now know that what a Mom eats during her pregnancy strongly affects the child’s future health.
Epigenetics is a term scientists use to describe their point of view that genes are controlled beyond what is encoded in DNA. As a mother, you have a powerful impact on the future health of your child. You can’t change your genes, but you can control your diet.
What does this mean? Eating meals that are balanced, full of nutrients and whole real foods.
In addition, getting daily exercise such as a walk/pre-natal yoga is helpful for improved mood, sleep and hormones in general.
Programming your baby for good health starts with you so if you feel discouraged think of the reward your child will receive when you are long gone….
I just attended a fascinating conference the last 2 days on the genetics of what happens in the womb. It turns out Mom’s to be have much more of an influence on the health of their future child than once realized.
A baby is programmed in the womb with a certain set of genes or DNA, but how she or he responds to that DNA can be influenced by your diet and level of self care – a daunting and huge responsibility!
What do you do with this information? All the decision you make with food and lifestyle (good or bad) can add up to the health of your child. We do know there are many things that can happen that have nothing to do with you, but why not control what you are able to with a healthy diet full of nutritious food?
Eating regular meals that are balanced with respect to healthy sources of protein, natural sources of carbohydrates and healthy fats will give your baby the vitamins/minerals and nutrients he or she needs. Future blogs will discuss your options. I highly recommend getting at least one consult with a Registered Dietitian in your area to ensure you are meeting your individual needs. The ADA has a national website – eatright.org that has RD’s in your area.
For those of you who have challenges with blood sugars during pregnancy my new book got launched this week: Healthy YOU, Healthy Baby: A Mother’s Guide to Gestational Diabetes – it is available on my site and will be in ebook form very soon!
I
t’s a well know fact: many women who normally love veggies can’t stomach a salad or the look of a vegetable once they become pregnant. Food aversions are very normal, especially during the first trimester but can continue during the second and third.
What should you do if you are in this category?
I like to tell my women: disguise your veggies. Hide them in soups, in smoothies or whatever sounds good to you. Pureed vegetable soups are soothing and usually more accepted than eating veggies.
If you have a Vita-Mix, Blendtec or other high speed blender sticking a few stalks of broccoli or some spinach will go unnoticed in a smoothie of fruit.
Don’t beat yourself up for not liking what you normally eat – just nurture yourself through the process and eat what you are able. The day will come when vegetables or a good salad will be appealing again.
The bottom line is NOT all that much.
Many of my clients are those on their second and third pregnancies trying not to repeat the weight gain of the first time.
It boils down to this: during the first trimester you only need 100 calories per day more – that’s a glass of milk or a banana – not much.
For the remaining trimester it’s approximately 300 calories additional calories per day, which means an extra snack – an apple with 2 tbsp. of natural peanut butter.
This does not equate to a hot fudge sundae every night, or an extra serving of food at lunch or dinner.
Save yourself the pain of having to lose so much weight afterward. Respond to your hunger and satiation and be mindful of the nutrients you need during pregnancy – think of what you want your body to feel like after the baby.
During pregnancy carbohydrate cravings are common, especially in the third trimester. Many pregnant women are now using Agave to help their sweet cravings since it is “natural” but is it a health product?
An interesting fact is that agave is actually more detrimental than high fructose corn syrup.
Using high fructose corn syrup is a cheap way to sweeten foods. It was developed to help food companies cut costs. Whereas real sugar is 50 percent glucose and 50 percent fructose, high fructose corn syrup is approximately 40-45 percent glucose and 55-60 fructose, and not the natural kind like in fruit.
When you consume a large percentage of this type of fructose, it gets processed directly by your liver, which not only increases your triglyceride levels, but causes fatty liver, increased hunger levels and a plethora of other health issues you would rather avoid. High levels of fructose make your brain deaf to leptin, the hormone responsible for making you feel full.
With agave, the percentages are altered more significantly – the syrup is 85-90 percent fructose and 10-15 percent glucose. The agave plant goes through heavy processing in order to concentrate it into a sweet syrup. Rather than being natural, as we’ve been led to believe, it is actually a processed food, often with few quality controls.
If you need a little sweet, add a small amount (1 teaspoon) of 100% cane sugar or honey. Your liver and baby will thank you.
Excerpt from: Healthy You, Healthy Baby: A Mother’s Guide to Gestational Diabetes
Although we have been led to believe that juice is healthy, the body interprets juice the same as it does soda – too much sugar. What’s wrong with a little OJ in the am during pregnancy?
Lydia Bazzano, MD, PhD, studied more than 70,000 women nurses for more than 18 years. Her study showed that women consuming even one or more cups of juice per day had a 24 percent increased risk of gestational diabetes.
Similar studies have shown women drinking juices or sodas have increased risk of weight issues and gestational diabetes.
Healthy To-Do: Safe beverages during pregnancy are water, sparkling waters, iced or hot tea (1-2 cups per day) and milk. Ban juices, sodas, sweetened coffee drinks and anything containing sugar, fake sweeteners, etc. Your body and baby will thank you.
This is an excerpt from Healthy You, Healthy Baby: A mother’s guide to gestational diabetes by Susan B. Dopart – coming June 1st, 2012
Many pregnant women ask this question. In fact, statistics show that only 15 percent of pregnant women exercise since they view it as risky. However, multiple research studies show exercise in early pregnancy can reduce risks of complications, improve sleep, and reduce anxiety. Exercise has also been linked to an easier labor and delivery.
Exercise is not only safe during pregnancy but is highly recommended to prevent complications such as gestational diabetes, and preeclampsia. In fact, James Clapp, M.D., author of Exercising Through Your Pregnancy
from pregnancy and improves outcomes.
His research shows that regular weight bearing exercise during pregnancy lowers markers of insulin resistance and blood glucose concentration during and immediately after exercise.
A 2008 study by Dr. Clapp showed that women who voluntarily maintain their exercise regimen during pregnancy continue to exercise over time at a higher level than those who stop. They also vast reap benefits following their pregnancies such as:
If you are a high-risk pregnancy, exercise may not be an option. It is always best to get your doctor’s approval for the type and modality of exercise that is safe for you and your baby.
Respect for your baby’s health and yourself begins prior to getting pregnant. Begin your pregnancy with a balanced eating and exercise program, and maintain that balance throughout your pregnancy.
Research shows that exercise during pregnancy reaps huge rewards, both for you and your baby!
Part of optimizing pregnancy nutrition is eating adequate amounts of protein. Why is protein so essential during pregnancy?
Insufficient protein not only restricts the growth of your baby but can compromise how well nourished your baby is at birth.
Examples of high-protein foods are:
A minimum of 70 grams of protein per day is needed during pregnancy, which can easily be achieved with an average sized chicken breast, a cup of plain Greek-style yogurt, 2 eggs and ½ cup of beans.
Protein can help with energy during pregnancy, improved mood and great sleep all adding up to improved health and well-being – and what can be better than that?
If you love fish here’s some good news – it is high in omega 3′s which is great for your baby’s brain! However, there are some basic guidelines to follow so here’s the scoop and an excerpt from my new book coming out in 2 months: Healthy You, Healthy Baby: A mother’s guide to gestational diabetes. Although the book is for targeted for Mom’s with blood sugar issues it contains valuable diet information for any pregnancy.
Advocating the consumption of fish and fish oil may seem at odds with what you might have heard about the dangers of eating fish while pregnant, so I’ll explain. Many fish are grown in mercury-rich waters and are unhealthy to consume. Wild fish (as opposed to farmed fish) contain far less mercury and provide the omega-3 fatty acids that are essential to health. Some farmed fish, including farmed salmon, can contain PCBs (polychlorinated biphenyls) which are neurotoxic, hormone-disrupting chemicals that were banned in the U.S. in 1977.
Experts recommended avoiding the highest mercury containing fish such as king mackerel, swordfish, Atlantic halibut, pike, shark, sea bass, tilefish (also known as golden snapper) and canned white albacore tuna.
At present, healthy or low-mercury fish include: Arctic char, crawfish, Pacific flounder, herring, king crab, sand dabs, scallops, Pacific sole, tilapia, wild Alaska and Pacific salm- on, Pacific halibut, striped bass and sturgeon. Check fish safety Web sites before purchasing fresh fish since the recommenda- tions change. An excellent Web site to check for fish safety and mercury levels is the Monterey Bay Aquarium’s Seafood Watch.
Canned tuna is extremely over processed in this country, which makes it devoid of omega-3 fatty acids. However, it is a good source of protein. White tuna in water contains large amounts of mercury, so it is recommended that you purchase light tuna in water since it contains about a third less mercury than white. Oil-packed tuna is usually packed in an omega-6 fat, so it is best to purchase tuna packed in water.
Recommendations for fish during pregnancy are 12 ounces of cooked fish per week and only six ounces of tuna, preferably light tuna in water. In addition, avoiding raw fish is recommended.
Recent research shows processed foods can do more harm than once realized.
Processed refined carbohydrates are those that are altered from their original form. Most things you buy in a package fit the definition of a processed carbohydrate – chips, crackers, cookies you buy in the grocery store.
These are “foods” manufacturers alter to make a profit. Companies add sweeteners, additives, and other ingredients to allow the high markup.
Almost all processed foods come with a price of added sugars, trans fat and other things your body would rather avoid. These foods are not healthy for anyone, especially not pregnant women.
Recent studies show the blood triglyceride level (fat in the blood) of a pregnant woman is closely tied to the birth weight and body fat of the infant. Infants born to women with high triglyceride levels have double the body fat of a normal infant. Processed starchy carbs increase the blood triglycerides and cholesterol levels.
Even more alarming is high maternal cholesterol and triglyceride levels are associated with a greater risk of fatty streak formation in infant’s arteries, and a high risk of heart disease during childhood.
Eating a balanced diet of healthy protein and fats and unprocessed carbohydrates can keep your cholesterol and triglyceride levels normal and healthy.
Healthy carbohydrate-containing foods are those that are in their natural forms – fruits, vegetables, nuts, seeds, avocado, yams, etc.
What better gift to give to yourself and your future child than the gift of health? Sticking to carbohydrates in their natural forms is the optimal way to eat. If you have carb cravings try some natural peanut butter with fruit or a square or two of over 70% dark chocolate. Your baby will thank you.
Confused about Vitamin D? You’re not alone. Vitamin D may be the new buzz but for good reasons. It is much more than a vitamin – it functions as a hormone with 37 different tissues requiring it’s use.
Taking extra vitamin D during pregnancy is essential. Have your levels measured twice during your pregnancy – once at the beginning and once during your third trimester to ensure your levels are adequate. Recommended optimal levels are over 40 ng/dl.
Research shows pregnant women may need at least 5,000 IU of vitamin D per day both during pregnancy and lactation. Having adequate vitamin D levels helps prevent complications during pregnancy such as preeclampsia and increased levels of insulin resistance leading to high blood glucose levels.
According to researchers at the University of Toronto:
“The period from pre-pregnancy to 24 months of a child’s life offers an important developmental window during which vitamin D exposure can have profound effects on human health. Inadequate concentrations of vitamin D during perinatal life can adversely affect bone health, brain development, heart disease, type I diabetes, and cancer. To achieve optimal health at adulthood, it is imperative that pregnant mothers and their newborn babies receive sufficient amounts of vitamin D during critical developmental windows”
Have your vitamin D levels checked, but taking a supplement is essential to you and your baby’s health. For optimal health, most researchers recommend a daily supplement of 4,000-5,000.
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Tags: healthy eating during pregnancy, supplements during pregnancy, vitamin D and pregnancy |
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You just found out you are pregnant. An exciting time which comes with questions…especially “what am I really supposed to be eating?”
So let’s open up the conversation and work through the process. I am a Registered Dietitian and one of my passions is helping pregnant women have healthy diets to create healthy children.
Research now shows that what a mother eats during her pregnancy can affect the future of her child’s future children for 2 generations. A baby is programmed in the womb with a certain set of DNA, but how he or she responds to that DNA can be influenced by the Mom’s diet. As a mother, you have a powerful impact on the future health of your child.
Let’s start with a checklist for healthy eating for pregnancy:
Daily Guidelines for Pregnancy
Strive for balance in your diet
Eat or drink dairy - 3 to 4 servings of plain low fat yogurt, cottage/ricotta cheese, hard cheeses (preferably grass-fed)
Consume fruits - 3 to 4 servings per day, including one citrus or vitamin-C rich fruit
Eat your vegetables – dark green leafy and orange/yellow/red daily
Choose real, whole foods – avoid processed and refined foods. Choose fresh, unprocessed foods, and as much as possible, organic and non-GMO foods and animal products that are grass fed
Avoid diet foods or foods with non-nutritive sweeteners
Minimize caffeine and avoid alcohol
I encourage questions to start the conversation on what your most pressing nutritional questions for future columns.
Posted in Nutrition |
Tags: diet for a healthy pregnancy, guidelines for pregnancy diet, omega 3's and pregnancy |
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December 10th, 2012 | 
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