Foods To Eat When Pregnant: First Trimester DietPrenatal healthy eating is not just about avoiding it about choosing wisely.
When I ordered shrimp rolls at a tapas bar 12 weeks into my pregnancy, one of my friends reacted as if I had ordered a double martini. "You can not have shrimp when you're pregnant!" he insisted. When I asked why not, all he could offer was, "Well, I'm not sure, but I know you can not." Alternately out, he was wrong (phew! I ordered the shrimp anyway), a common phenomenon when it comes to prenatal nutrition.
Yes, certain foods and eating patterns can compromise, and every mother-to-be should know about them. But it is equally important to focus on nutrient-rich foods and healthy habits that will make you and your developing baby for the entire nine months. Here, in a nutshell, is the lowdown on nutrition during pregnancy.
Prior to the conception and in the first six weeks of pregnancy, there is no nutrient more important than folate (the synthetic form of folic acid). vitamin B can reduce the risk of neural tube defects, such as, by a whopping 70 percent.
You can get a daily minimum you 400 micrograms (600 mcg is recommended in the first trimester) of beans and nuts, citrus fruits and juices, whole grains, dark green leafy vegetables, poultry, pork, fish and shells, but folate from food is not as well absorbed as folic acid, so pop or folic acid supplements for insurance.
You -1 200 milligrams of low-fat dairy products, dark green vegetables and fortified orange juice and soy-products play a key role during the second and third trimester, when the growth of your baby's bones and teeth peaked. Because the fetus leaches calcium from your body, getting enough of this mineral can protect your own bone, too. Iron is important to support the 50 percent increase your blood volume, is very important in the third trimester. The aim for 30 milligrams per day.
"Iron is hard to get from diet, so taking iron supplements or prenatal vitamins with iron," advises Hope Ricciotti, MD, a professor of OB-GYN at Harvard Medical School and co-author (DK Publishing) , To boost iron absorption, combine iron-rich foods with a source of vitamin C.
your zinc needs to increase 50 percent to 15 milligrams per day while you are pregnant. Zinc deficiency has been associated with birth defects, restricted fetal growth and preterm birth, Ricciotti said. Although nuts, grains and legumes are good sources, the mineral is best absorbed from meat and seafood.
Fiber (found in fruits, vegetables and grains) is very important for your own health. This helps prevent, common pregnancy complaints that can cause hemorrhoids, and it makes you feel fuller longer; aim for 25 milligrams to 35 milligrams per day.
Not only the food was varied give you and your baby with all the essential nutrients, but also introduces an eclectic mix your little munchkin with new tastes through. Of course, if bananas and crackers are the only food you can stomach in the first trimester, do not stress about it. "But once you start to feel better, aiming for a more diverse," said Orlando, Fla., Nutritionist Tara Gidus, MS, RD fruits and vegetables, such as blueberries, carrots and spinach Deep-hued, tend richest in antioxidants.
"developing immune system is much more sensitive than adults," said Rodney Dietert, Ph.D., professor immunotoxicology at Cornell University College of Veterinary Medicine, whose research has linked prenatal pesticide exposure to later-in life immune dysfunction. pesticides
Other studies have linked in to the water supply and possible birth defects. "We have a lot of evidence now that nitrate [chemicals used in fertilizers] and pesticides have capability in very small doses to interact with hormonal environment of pregnancy," said Paul Winchester, MD, a clinical professor of pediatrics at the Indiana University School of Medicine. Wash produce your help, Winchester said, but probably not enough. The types of products tend to hide the highest pesticide concentration of fruits and vegetables with thin skin, such as peaches, apples, peppers and strawberries. Also know that the food imported from other countries, such as Mexico or Chile, may contain pesticides that are banned in the US.
A diet rich in omega-3 may increase a neurological your babynd before birth, possibly leading to better vision, memory and language comprehension in early childhood. It can also reduce the risk of postpartum depression. flaxseed oil, walnuts and omega-3 enriched eggs are a good source of ALA, one of the three omega-3, but fatty fish is the only source of reliable of the two omega-3 is more important, EPA and DHA, according to Ricciotti , National Institutes of Health recommends that pregnant and nursing women get at least 300 milligrams of DHA in their daily diet.
The trick is to choose fish high in omega-3 but low in mercury, which can harm the nervous system of the fetus. Varieties to avoid including swordfish, shark, king mackerel, tilefish and, some experts now say, tuna, canned tuna although safer than albacore. top picks include wild Alaskan salmon (fresh, frozen or canned), Atlantic mackerel, herring, sardines and anchovies. also safe.
"nutrient-dense foods, such as yogurt, peanut butter, chicken, beef, eggs and dairy products, are those that are higher in protein, calcium and iron, all of the nutrients your baby needs to grow and develop properly , "said Rose Ann Hudson, RD, LD, a co-author (Marlowe & Company). Some other nutrient-dense foods: Lean pork meat, such as beef, protein, along with B vitamins, iron and zinc; orange juice offers folate plus vitamin C, which helps you absorb iron from foods such as fiber-rich black beans and spinach; grain filled with fiber, B vitamins, magnesium and zinc
Half of all women get too much, according to recent studies .; That was up from 37 percent in 1993. The study showed that when mothers-to-be gain excess weight, "babies have a higher risk of obesity in later life," says Ricciotti. Plus, the women tend to retain extra poundage after childbirth.
It is important to base your pregnancy weight-gain goal you on your height and weight before pregnancy. If you are expecting twins and your pre-pregnancy body mass index (BMI), normal (18.5 to 24.9), experts now recommend getting 37-54 pounds: 20 to 30 pounds in 20 weeks; 30-46 pounds by 28 weeks; and the rest in the last trimester.
If you carry a single baby, you need about 340 extra calories per day during the second trimester and 450 extra in the third trimester. Doctors disagree on whether you need more-if you're overweight, you probably do not. But rather than count calories, just eat until you feel satisfied, and nothing more. If you have a problem with portion control, seek the guidance of a registered dietitian.
white bread, white rice, candy and soda rush into your bloodstream, spiking your blood glucose levels. These spikes can result in neonatal fat, which is at a greater risk of being overweight as they grow older. "If you consume the same amount of calories, but only to change what you eat, your baby may have less body fat at birth and a lower risk of obesity in the future," says Ricciotti. Limit white object and choose unrefined grains such as oatmeal, brown rice, quinoa, and wheat tortillas and bread.
To protect yourself and your baby from harmful bacteria such as, "Do not eat raw or undercooked meat, poultry, seafood or eggs, and leftovers that have been sitting for more than two hours," said Gidus. Also, keep a thermometer in your refrigerator to make sure the temperature is below 40 degrees, cool enough for the bacteria stopped growing. Heat deli meats until steaming hot. With Brie, blue cheese and other soft cheeses, check the label to make sure they are made with pasteurized milk; Unpasteurized soft cheeses can harbor Listeria, which can cause premature birth, miscarriage or stillbirth. If there is no label, do not take a chance. Stay away from the sushi made with raw fish, but you're welcome to enjoy the California rolls containing imitation crab meat or sushi made with cooked eel.
Grazing is not just pump the flow of nutrients to your baby, also keep your blood sugar levels steady so you do not do the "accident" or become dizzy. "If you do not fill up the tank often, you get to the bottom out," says Ricciotti. too little food, common and painful problem as the pregnancy progresses and your stomach will be squeezed.
"It's hard to stay hydrated when you are pregnant because you drink a lot of fluid leakage from blood vessels in your network," Ricciotti explains. However, hydration is very important to prevent; when you are short on liquids, a hormone the body makesMulates contraction. Staying hydrated also helps prevent headaches, kidney stones, dizziness and common pregnancy complaints such as constipation and hemorrhoids. You know that you are well hydrated when your urine is light yellow to clear.
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