IMPORTANT : HEALTHY FOODS FOR PREGNANT WOMENS .......

Pregnant women should choose foods and beverages that are “nutrient-dense,” or rich in nutrients. Nutrient-dense foods are packed with vitamins, minerals and other nutrients, and have relatively few calories. Choosing a variety of foods from all five food groups (grains, vegetables, fruits, dairy, and meat and beans) will help to ensure that a woman gets the nutrition she and her growing baby need. However, there are a few nutrient-dense foods that pregnant women should avoid due to food safety concerns. MyPyramid.gov is an excellent resource for specifics regarding the amount of calories individual moms-to-be and new moms should consume.

PROTEIN 

Protein is found in many foods. It helps maintain muscle and body tissue, helping the body to produce some hormones and antibodies. Pregnant women should take in 60 grams of protein every day. This is only 10 grams more than non-pregnant women. Lean meats, poultry, fish, dairy products, and legumes (beans) are good sources of protein. These foods also supply other key nutrients, such as iron, B vitamins, and other very important minerals. Dried beans, lentils, nuts, soybeans, eggs, and cheeses are other sources of protein. Most Americans consume more protein than they need. Therefore, most women should not need to increase the amount of protein they eat during pregnancy. Usually there is no need to consume high-protein beverages, supplements, or powders. Vegetarians can meet their protein needs by eating select milk and egg foods, but pregnant vegans who eat only plant foods should talk to a registered dietitian about how to make sure their diet has adequate protein and other essential vitamins and minerals. Soy protein is the only complete protein source for vegans and so it is an important part of a mother-to-be’s diet. Soy protein is found in soy milk, soy cheese, soy yogurt, and tofu. Examples of other protein-rich vegan foods are nuts, hummus, and beans (red kidney beans, chickpeas, navy beans, etc.). 

CARBOHYDRATES 

Many foods contain carbohydrates. Fruits, vegetables, grains, and several dairy products contain carbohydrates and bring a variety of other important nutrients to the diet, like vitamins, minerals, antioxidants, and fiber. Additionally, sugars are the simplest form of carbohydrates and can add sweetness to a nutritious diet. Breakfast is a time to fit healthful carbohydrates into the diet. Whole grain and enriched English muffins, cereals, and breads, as well as fruit are just some examples of good breakfast choices containing carbohydrates. Carbohydrates enriched with folic acid reduce the rate of birth defects. Of course, carbohydrates can be eaten at any time of the day too. The Institute of Medicine (IOM) Dietary Reference Intakes (DRI) Report recommends that Americans get the majority of their daily calories from carbohydrates— about 45 to 65 percent of daily calorie intake. Children and adults need a minimum of 130 grams of carbohydrates per day. However, pregnant women require an additional 45 grams of carbohydrates per day.

 FATS

 The fat in food is needed for good nutrition and good health. Like carbohydrates and protein, dietary fat is an important source of energy for the body. Certain foods that contain fat supply the body with essential fatty acids—essential fatty acids are fats that are not produced by the body, so they must be obtained through food. Most importantly, these fats are needed for proper development of the baby. The 2005 Dietary Guidelines for Americans recommend keeping total fat intake between 20 and 35 percent of total calories, with most fats coming from unsaturated sources. Sources of unsaturated fat include fish, vegetable oils (canola, olive, peanut, safflower, and sunflower oils), nuts, andflaxseeds. All women, including those who are pregnant or breastfeeding should follow these recommendations. DHA is an omega-3 fatty acid that is important for babies’ brain and eye development. Some experts now recommend that pregnant women get an average dietary intake of 200 miligrams (mg) DHA per day. DHA is found in oily fish such as salmon, and in supplements that may be recommended by your healthcare provider.

CALCIUM 

Calcium is needed for the growth of strong bones and teeth. Calcium intake is very important for all women, particularly pregnant women younger than 25 years old whose bones are still growing. The calcium recommendation for pregnant women 19 to 50 years old is 1,000 mg per day. Many women who don’t consume dairy products or don’t get enough calcium in their diet are advised to take a calcium supplement of 600 mg calcium per day. Milk, yogurt, and cheese are good sources of calcium. If your healthcare provider is concerned about you gaining too much weight, non-fat (skim) and low-fat (1%) dairy products supply equal amounts of calcium with fewer calories than their higher-fat (2% and whole) counterparts. Other sources of calcium include dark green leafy vegetables such as spinach, dried beans and peas, nuts and seeds, tofu that has been supplemented with calcium and sardines.

 Calcium fortified foods, such as some orange juices, soymilk, and breakfast cereals, are also good sources of calcium in the diet. Women with lactose intolerance or a milk allergy may need guidance from their allergist or healthcare provider on how to include sources of calcium into their diet. Vitamin D is important for the absorption and use of calcium; therefore, Vitamin D intake is also very important. Sunlight is one source of Vitamin D. About five to ten minutes of sunlight to exposed arms and/or the face can supply a day’s worth of Vitamin D, depending on the season of year, latitude, and pigment of skin. Dietary sources of Vitamin D are limited, but can include milk with added Vitamin D, oily fish (salmon, sardines, whitefish), some fortified cereals, and supplements. Five micrograms (mcg) of Vitamin D are recommended per day

IRON 

Iron carries oxygen through the blood and delivers it throughout the body. It also aids in immunity, brain development, body temperature regulation, metabolism, and physical performance. About 90 percent of the iron in the human body is conserved and reused every day. The developing baby also stores enough iron to last through the first few months of life. Because pregnant women have an increased amount of blood in their bodies, they need more iron than non-pregnant women. Therefore, pregnant women should consume 27 mg of iron per day. Most prenatal vitamins supply this amount. A healthful eating plan provides women with up to 12 to 14 mg of iron per day. Red meat is rich in iron. Fish and poultry are also good sources. Other options include enriched and whole grain breads and cereals, green leafy vegetables, beans and nuts, eggs, and dried fruits. The body does not absorb the iron in eggs and plant sources as well as the iron in meat, fish, and poultry. However, iron absorption from eggs and plant foods can be increased when eaten with foods high in vitamin C, such as orange juice or red bell peppers. Iron stores are often used up by the woman’s body. Since many women enter pregnancy with low iron reserves to begin with, they risk developing anemia, a red blood cell deficiency that can make a woman feel tired and result in many other health problems. Routine supplements of low-dose iron starting at the first prenatal visit are recommended. Some women may also need to be screened on an ongoing basis. A registered dietitian can recommend iron-rich foods and foods that can help with iron absorption. Iron supplements are absorbed best when taken between meals, with water or juice, and not with other supplements. Substances in coffee, tea, and milk can inhibit iron absorption. Taking iron supplements at bedtime may help reduce upset stomach and/or heartburn

FOLIC ACID/FOLATE 

Folic acid, a B vitamin, should be taken before and during early pregnancy to reduce the risk of spina bifida and other neural tube defects (NTDs), or birth defects of the brain and spinal cord in infants. All women of childbearing age need an adequate intake of folate or folic acid because it plays an important role in the baby’s development. “Folate” is the term for the different forms of the nutrient found naturally in foods; “folic acid” is the synthetic form used in supplements and in fortified grain products. The U.S. Public Health Service and the March of Dimes recommend that any woman of childbearing age planning or capable of becoming pregnant should consume 400 mcg of folic acid daily to help prevent birth defects. Most women of childbearing age do not consume enough folate, which unfortunately is the time when folate intake is the most critical. To make up for this, all women who can become pregnant should consume a multivitamin containing 400 mcg of folic acid daily, in addition to eating foods that contain folate such as grain products that have been fortified with folic acid, leafy dark-green vegetables, legumes (such as peanuts), citrus fruits and juices. Women who have had a baby with NTD in the past are advised to take a higher dose of folic acid — 4 mg per day — before getting pregnant again.