Nutrition
During Pregnancy
(This
information is general knowledge and can be found in any Doctor's Office, Medical
Pharmacy, Public Library or
Dictionary and not a specialized medical teaching
generated from Pastor Deborah. Pastor Deborah sincerely
expects all women
to visit their personal healthcare specialist about all health issues without
exception)
Congratulations!
You're Pregnant....now what?
Good nutrition is critical during pregnancy, but there are plenty of myths
and "wives' tales" about what is safe and what isn't. Your first
call to action is to discuss your current diet and exercise program with your
doctor. Together, you will determine additional needs or restrictions during
this special time.
Now more then ever it is essential that you eat healthy foods and maintain proper
nutrition. The additional calories your body requires in the first trimester
are very few.
| Sometimes,
during the first three months of pregnancy your are very sick. This is good
news! That means your baby is there to stay. However, you will
probably begin to be fearful that you are not giving the baby enough
nutrition. Try crackers, milk, yogurt, chicken broth, potatoes, toast,
juices, vegetables. If there is anything your body will accept without
vomiting it back up, just eat that for now. If you just can't keep anything
down, no matter what you try, go to your doctor. He can give you something
that will help you through this time. |
During the second and third trimesters, it is recommended that you add an
additional 300 healthy calories to your diet.
| | Additional
helpful advise: | |
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Drink at least 64 ounces of fluid daily.
*
Aim for 25 to 35 grams of fiber daily.
*
Be sure to take a multivitamin and mineral
supplement as recommended by your
doctor
or midwife.
*
Use fats, oils and sweets sparingly.
*
Ask your doctor or midwife if you should
avoid unpasteurized cheeses, raw
or undercooked animal products, including
sushi and rare meats.
*
Avoid alcoholic beverages, tobacco
products
and medications that have not been approved
by your doctor or
midwife.
*
Exercise moderately at least three days a
week.
*
Most important, enjoy your extraordinary
nine-month journey.
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5
MUST-HAVES FOR PREGNANT WOMEN |
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1
- Calcium . . . . . . .
Daily requirement: 1000
milligrams (mg)
During
pregnancy, it's more important than ever to make sure you get 1,000 milligrams of
calcium daily. Not only is your baby's skeleton built from it, but adequate
intake also protects your own bones. The best sources are low-fat dairy
foods, as well as calcium-fortified foods like soy milk, juices, breads and
cereals. Other good sources are dark-green leafy vegetables, tofu processed
with calcium sulfate and canned fish with bones.
2
- Folate . . . . . . .
Daily requirement: 600
micrograms (mcg) Proper
cell production is the function of this B vitamin, which also helps prevent
neural-tube defects. Sources include dried beans, peas, lintils, spinach,
broccoli, nuts, wheat germ, avocados, asparagus, strawberries, orange juice and
all grains fortified with folic acid. |
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3
- Iron . . . . . . .
Daily requirement: 27
milligrams (mg)
When
your pregnant, you need 9 additional milligrams of iron per day to make hemoglobin
in your developing baby. Adequate iron also helps prevent anemia, low birth
weight and premature delivery. Add lean beef, pork, seafood, dried beans,
oatmeal or grains fortified with iron.
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4
- Protein . . . . . . .
Daily requirement: 260
grams (g)
The building blocks of your baby's cells are amino acids, which come from protein.
Protein also helps maintain and repair your own cells as your body goes through
the changes of pregnancy. Most animal foods-meat, poultry, seafood, eggs and
dairy - are packed with protein. Vegetable sources include veggie burgers,
bean and legumes. 5
- Vitamin C . . . . . . .
Daily requirement: 85
milligrams (mg) This
antioxidant helps protect tissues from damage and helps your body absorb
iron. Citrus fruits and juices are good sources, as are papayas,
strawberries, tomatoes, dark-green leafy vegetables and broccolil. |
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