Staying Healthy During Pregnancy

Staying Healthy During Pregnancy

Staying healthy and giving your body the nutrition it needs during pregnancy is probably the most important gift you can give to your baby.

When you are pregnant your body needs more of everything – calories, protein, calcium, iron, zinc, b-vitamins and most other vitamins and minerals.

During the two first trimesters your body will need 2400-2800 calories, which is 20% to 25% more than usual. During the last trimester you can expect to need more.

To get the nourishment needed you should opt for wholesome foods and nutrient dense food which is crucial to staying healthy.

Protein

• During your pregnancy you need good quality protein within a well balanced diet. Your body will need about 50% more protein than your usual amount. Protein is important in the fetus because it supports tissue growth and also supports new tissues made by the mother.
• Your main source of protein should be from meat, fish, poultry, eggs and dairy foods. It is also important to add nuts, seeds, grains and legumes to your diet.
• If you are lacto-ovo vegetarian you will need more grains, legumes, seeds, nuts, eggs and dairy foods. It is not recommended to be strict vegetarian during pregnancy, however it can be done but requires a lot more effort.

Calcium

• Calcium will help the baby’s bones and teeth and aids muscle and heart function, blood clotting and nerve transmission.
• If you are not getting enough calcium your body will pull it from your bones to nourish the growing fetus. Therefore it is important to get the recommended 1000-1300 mg daily. This can be difficult to obtain from your diet alone unless you eat more dairy products and fish. Other sources of calcium includes nuts and seeds, leafy greens, sea vegetables, whole grains and many vegetables.

Iron

• During pregnancy blood volume has to increase by 50% which makes iron a crucial nutrient in building blood cells in the mother and the fetus. The iron requirement doubles from 15/18 mg to 27mg.
• It is not easy to get this much iron in your diet, but if you don’t get it you will deplete your iron stores. When your iron stores are reduced, the demand to make more blood cells will not be met and anemia will occur. Often accompanied by fatigue and poor endurance.
• Therefore I recommend to take 2-3 iron tablets during the day. it’s better to spread the dosage out during the day as this might be more tolerated compared to one large dose.
• Good animal sources of iron include: beef liver, red meat, eggs, chicken and salmon. You can also find iron in vegetables sources which includes seaweed, brewers yeast, molasses, millet, prunes, raisins, mushrooms, chard and spinach as well as most nuts, seeds and legumes.

Zinc

• When pregnant it is possible to be deficient of this important mineral which is needed to aid normal development of the immune system in the fetus. You can find zinc in the same foods in which iron is found.

Folic acid

• This crucial nutrient is needed to help form red blood cells, to aid the growth and reproduction of other cells and to support the development of the nervous system in the fetus.
• Folic acid also helps with the mothers appetite. Deficiency in folic acid can lead to congenital neurological defects in babies.
• The need for folic acid will increase by 50%, up to 600mcg daily. However it is wise to take 800-1000mcg daily since there is virtually no toxicity of folic acid. You can find folic acid in leafy greens, whole grains, yeast, fish, dairy and organ meats.

Other nutrients

• Your body may also require other nutrients during pregnancy. You will need more of vitamin A, C, E and B6. Other minerals are also needed like iodine, magnesium and sodium.
• Remember you are making a new being, therefore it is important to get more of everything.
• The baby can pull vitamins, minerals and protein from the mothers bone, organs, tissues and storage areas. This can leave you depleted of important nutrients, which can take years to correct.
• All these nutrients are also needed in the making of the placenta and also to increase the uterus and breast tissue, and to make amniotic fluid.

So what should you eat?

• You should eat a well balanced diet containing all the food nutrients.
• Avoid junk food and sugary snacks and opt for a wholesome diet. Include more dairy products, animal meats, whole grains and vegetables.
• To prevent deficiencies these foods should be eaten daily: eggs, fish, poultry, organ meats, milk products, red meat, whole grains, wheat germ, nuts and seeds, yeast, molasses, seaweeds and leafy green vegetables.
• To avoid constipation include more high fiber foods like whole grains, fruit and vegetables. Drink 8-10 glasses of pure drinking water daily. You can also include milk and herbal teas. Go for raspberry leaf tea to tone up the uterus.
• Don’t forget to stay active during your pregnancy which is important for good circulation. It can also prevent constipation, varicose veins and a flabby tummy. Bicycling, swimming and hiking are good choices.
• To stay healthy during the pregnancy it is important to avoid all kinds of drugs. Sugar substitutes, artificial flavours, food dyes and nitrites should be eliminated.
• Any pharmaceutical drugs should be carefully monitored by a qualified doctor or midwife.

Remember that everything you consume, the baby also consumes.