Although calcium is needed throughout life, it is particularly important during pregnancy. (At last, you finally learn why everyone pesters you to drink your milk.) Your daily requirements remain at 1,000 milligrams—but some experts recommend up to 1,500 milligrams. That's approximately 3–4 servings of dairy (for example, 1 cup of milk + 1 cup pudding + 1 cup fruit yogurt + 1½ ounces of hard cheese).
Definitely not! Prenatal supplements supply about 200-250 milligrams per pill; that's not even one serving from the dairy group
Don't think, “Hey, I'm pregnant; I can eat whatever and whenever I want!” With pregnancy comes increased caloric and nutrient requirements, but you can meet you'll be wearing after these needs without putting on 20 pounds of flub. Don't deprive yourself of cravings; that's one of the fun things about pregnancy. (Chocolate was definitely one of mine.) Just don't go overboard. Extra weight gained during your pregnancy is extra weight the baby is born.
As you learned in Calcium and Healthy Bones, calcium is responsible for strong bones and teeth and for the proper functioning of blood vessels, nerves, and muscles, as well as maintaining healthy connective tissue. During pregnancy, calcium is especially critical because you have to worry about your own bones and your growing baby's bones, tissues, and teeth as well. In fact, your baby counts on your calcium for normal development. Therefore, when you skimp on the calcium-rich foods (and don't take supplementation), the calcium in your bones will be supplied to meet the increased demands of the growing fetus. In other words, you'll be placing yourself at a much greater risk for osteoporosis.
Ever wonder why the prenatal vitamins are loaded with iron? It's because during pregnancy, your body requires about double the amount of this mineral than usual. In fact, you go from normally needing 15 milligrams to requiring a daily dose of 30 milligrams when you're expecting.
Why do pregnant women require more iron? Remember, iron is found in your blood and is responsible for carrying and delivering oxygen to every cell in your body. Pregnant women have an expanded blood volume, so it makes sense that more blood requires more iron. Also, you have to supply oxygen to both your cells and the cells of your growing baby. Once again, this greater demand for oxygen requires greater amounts of iron.
Because nursing your baby also requires an increase in a variety of nutrients, nursing women will also benefit from following the same general eating guidelines discussed in this chapter. Take a look:
|Protein (g)||50||60||65 for first six months |
62 for second six months
|Folic acid (mg)||400||600||500|
|These requirements are for healthy women 19–50 years of age.|
Pregnant women with lactose intolerance should eat plenty of nondairy calcium-fortified foods, along with the special lactose-reduced products. Also, speak with your physician about calcium supplementation.
Just because the prenatal vitamins are brimming with the stuff, don't think you can slack off in the food department. Understand that prenatal supplements (providing around 30–60 milligrams) are merely “just in case”—you still need to eat a lot of iron-rich foods. On the eating plan, you require 2–3 servings of protein foods each day. This will help satisfy your body's extra demand for both protein and iron because the best absorbable iron is found in the foods within this group. For further tips on boosting your iron, read Symptoms of Iron Deficiency and Sources of Iron.
During pregnancy you want to provide your growing baby with plenty of nutrients— including the antioxidants: vitamin C and beta-carotene. Read on and learn which fruits and vegetables supply the biggest bang for your buck.
Proper hydration is another vital component for a healthy pregnancy. Did you know that the average female is about 55–65 percent water, and the average newborn is about 85 percent water? During this nine-month period of bodily change, shift, and growth (to put it mildly), your fluid demands skyrocket for the following reasons:
“Favorable fluids” you should be guzzling down include water, club soda, bottled water, vegetable juice, seltzer, calcium-fortified fruit juice, and skim or 1% low-fat milk.
Liquids you should steer clear of are alcohol, coffee, tea, soft drinks, diet cola (and other artificially sweetened drinks), and questionable herbal teas.
Also realize that in some instances, you might need even more than the already increased amount: for example, if you're perspiring in hot weather, or when you're exercising, or if you have any type of fever, vomiting, or diarrhea. (Obviously, in the last cases, contact your doctor immediately.)
The following is a suggested list of foods to avoid (or moderate) until after the baby is born
Excerpted from The Complete Idiot's Guide to Total Nutrition © 2005 by Joy Bauer. All rights reserved including the right of reproduction in whole or in part in any form. Used by arrangement with Alpha Books, a member of Penguin Group (USA) Inc.
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