HEALTHY FOODS FOR PREGNANT WOMENS ; PART 2

OTHER FOOD INGREDIENTS 

CAFFEINE

 Many pregnant and breastfeeding women are concerned about consuming too much caffeine. Caffeine is found in coffee, tea, some soft drinks, chocolate, and some over-the-counter medications. Most research finds that it is safe for both pregnant and breastfeeding women to consume moderate amounts of caffeine. Moderate caffeine intake is considered to be about 300 mg/day. This is typically about the same amount that is found in two to three 8-ounce cups of coffee, depending on the type and strength of the coffee, or six cups of tea. Pregnant and breastfeeding women don’t have to give up their morning cup of coffee, tea, or soft drink. However, if their usual coffee consumption is more than two to three cups per day, it would be wise to cut back until they are no longer pregnant or breastfeeding. With that in mind, women who are planning to conceive may want to limit caffeine consumption to less than 300 mg/day. This includes caffeine from all sources. Moderate caffeine consumption of up to 300 mg/day throughout the entire pregnancy has not been shown to increase the risk of birth defects. Although the topic remains controversial, scientific research organizations like the Organization of Teratology Information Specialists (OTIS) conclude that moderate caffeine consumption during pregnancy does not increase the risk of miscarriage. The March of Dimes takes a more conservative approach, recommending pregnant women limit caffeine consumption to less than 200 mg/day. Caffeine from foods and beverages becomes part of the mother’s breast milk, but nursing mothers can consume small amounts of caffeine without harming the baby. Over 300 mg/day of caffeine could make it hard for the baby to fall asleep and/or lead to trouble feeding the baby. Limiting caffeine intake to no more than 300 mg/day is recommended for breastfeeding mothers. 

LOW-CALORIE SWEETENERS 

According to the Food and Drug Administration (FDA), consumption of low-calorie sweeteners is safe for the general public, including pregnant women. In the United States, there are five low-calorie sweeteners (also sometimes referred to as artificial sweeteners or sugar substitutes) approved for use in foods and as tabletop sweeteners. They are: acesulfame potassium (Ace-K), aspartame, neotame, saccharin, and sucralose. Studies show that they are all safe to consume during pregnancy. However, anyone – pregnant or not – with phenylketonuria (PKU) an inherited disease, must restrict their intake of phenylalanine from all sources, including aspartame. Studies show that pregnant women who have the PKU gene but not PKU disease can digest aspartame well enough to protect the baby. Although saccharin can cross the placenta, there is no evidence that it is harmful to the developing baby. Both the American Dietetic Association and the American Diabetes Association state that saccharin can be consumed in moderation during pregnancy.

 SODIUM 

Sodium is a very important, natural part of fluids in the human body, and is found in blood and sweat. Working with other minerals, such as potassium,magnesium, and chloride, sodium’s main role is to keep water balance in the body and the acid-base balance of body fluids. Sodium requirements for pregnant or breastfeeding women are not different from those of other women. The IOM recommends no more than 1,500 mg of sodium per day (3,800 mg of salt). It is estimated that individuals in the United States consume almost twice the recommended amount daily (3,200 mg). At one time, salt was restricted during pregnancy to reduce the incidence of toxemia (a condition with symptoms including high blood pressure, fluid retention and protein in the urine). However, there is no scientific evidence that restricting sodium will prevent toxemia. Women who have been advised by their healthcare provider to limit their sodium intake before becoming pregnant should continue to do so. 

ALCOHOL

 There is no data to support how much alcohol is safe to drink during pregnancy. Therefore, most health care providers recommend drinking no alcohol during pregnancy. Alcohol consumption during pregnancy can cause a number of birth defects, ranging from mild to severe. Babies born to mothers who consumed alcohol during pregnancy may suffer from mental retardation; learning, emotional, and behavioral problems; and defects involving the heart, face, and other organs. Also, women who may be pregnant or are trying to get pregnant should not drink alcohol. Some women are concerned about having consumed moderate amounts of alcohol soon after conception, before becoming aware of their pregnancy. Generally, women should not worry if they consumed small amounts of alcohol during this time. However, they should stop drinking alcohol as soon as they find out they are pregnant

OTHER NUTRITION SOURCES 

VITAMIN/MINERAL SUPPLEMENTS

 Most nutritional needs can be met through a balanced diet, but many experts recommend that pregnant women take a daily vitamin/mineral supplement as well. Vegans, women under age 25, and those who don’t consume dairy products (such as those individuals with lactose intolerance or milk allergy) should also take a calcium supplement (600 mg per day) plus Vitamin D. Vitamin/mineral supplements are especially recommended for pregnant women who may be at nutritional risk. This includes women who are strict vegetarians and consume no animal products, those who are breastfeeding, following restrictive diets, are heavy cigarette smokers, consume high amounts of alcohol (multiple drinks per day), or who are carrying twins or triplets. For strict vegetarians who consume no animal products, vitamin B12 supplements (and perhaps vitamin D and zinc) are also recommended. Vitamin A supplements are not recommended during pregnancy, except at low levels, because excessive levels of Vitamin A could be toxic to the developing baby. Adequate levels are available through a healthful diet. There is no evidence that taking Vitamin B6 is an effective treatment for morning sickness, nor is there scientific evidence to support benefits from herbal products. In fact, some herbal products may have serious side effects