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health & wellness // By Sinea Pies Eating for Two pregnancy and nutrition “G o ahead honey, have another piece of cake. After all, you are eating for two!” How many times have you heard that? Years ago, this was the belief. Two people — double the food. Today we know that this is not right. You and your baby will have plenty of nutrition without doubling up on volume. What Should You Eat? • Whole Grains and Breads - 6-11 servings • Lean Protein - 4 servings (meat, poultry, fish, eggs, nuts) • Dairy - 4 servings • Fruit - 2-4 servings • Vegetables - 4 or more servings • Fats - use healthy fats sparingly During pregnancy, your body becomes more efficient in processing food. To accommodate your baby’s needs, all you have to do is add a few more calories each day. Gaining too much weight during pregnancy is something to be avoided – excessive weight gain is a health risk for mother and child. It can cause raised blood sugar levels which can develop into gestational diabetes for mom. Additionally, mothers can suffer from high blood pressure, back pain and swollen feet. Recent studies show that babies of mothers who gained too much weight during pregnancy risk being obese as they grow up. How Much Weight Should You Gain? Women who are at a healthy weight prior to pregnancy should aim to gain 25-35 pounds. Those who are overweight should make 15-20 pounds the goal and very obese women should limit it to 11- 20 pounds. From the day that we hear the good news, “You’re going to have a baby!” it’s our desire to nurture the little one growing in our womb. Instead of overeating, though, it’s best to make simple adjustments. First Trimester: no additional calories needed Second Trimester: add 300 calories per day Third Trimester: increase that to 450 additional calories per day. Myth: No matter what you do or do not get nutritionally, the baby will do fine. Your preborn child will sap nutrition right from your body. This old wives’ tale is not true. Your baby will suffer from consistent nutritional lack in your diet. You don’t have to overdo the amount of food you eat but it is important to concentrate on eating a healthy diet. Eat something from each of the food groups every day: protein, dairy, fruit, veggies, healthy fats and grains. Both you and baby will be so much better for it! “There are some easy guidelines for expectant mothers on how to eat healthy. ‘Less is best.’ Less processed, less sugar and less additives. ‘Keep it Green,’” recommends Tammy L. McGarvey, a Rochester-based Board Certified Family Nurse Practitioner at Hope Family Health. What Should You Eat? While there are foods to strive to include every day, there are others to steer clear of. McGarvey recommends that pregnant mothers avoid genetically modified foods, high fructose corn syrup, artificial sweeteners and caffeine. “Obtain carbohydrates, proteins and fats from whole foods,” she says. “They are the best sources. Eating carbohydrates from vegetables, fresh fruits and whole grains (rolled or steel cut oats, brown rice, or quinoa), rather than highly processed cereals, breads and boxed products, improves overall nutritional intake.” What Foods Should You NOT Eat? Certain kinds of foods can carry bacteria that may not harm you as an adult but can be very dangerous for your unborn child. It is important, as a rule of thumb, not to eat foods that are raw or extremely rare or have been left on the counter uncovered and unrefrigerated 14 www.GVParent.com/RochesterBaby
for a length of time. (Note: raw fruits and vegetables are perfectly safe to eat!) Some of foods to avoid would be: • Soft cheeses • Extremely rare beef • Freshly squeezed juices • Sushi • Raw cookie dough • Raw or undercooked eggs (egg nog, Caesar salad dressing, Hollandaise sauce, etc) • Unrefrigerated casseroles/foods (such as foods left on the table at a potluck dinner or buffet) • Caffeine (high amounts) • Alcohol • Excessive helpings of sweets In addition, do not eat fish that is known to contain high levels of mercury. Mercury is a poison that can affect development of the brain. Fish with high levels of mercury include swordfish, shark and tuna (yellowfin, bigeye and Ahi), among many. Chunk light tuna is OK but limit the amounts to a serving per week. The American Pregnancy Organization has produced a list of fish with mercury levels online for more precise information www.americanpregnancy.org/pregnancyhealth/fishmercury.htm Vitamin Supplements Take a prenatal vitamin and be sure that you get enough calcium, Vitamin C and iron. Daily intakes should include: 1000- 1300 mg of calcium, 70 mg of Vitamin C and 27 mg of iron. Vitamin A is also important to prenatal health but should be taken with caution. Excessive intake of Vitamin A (10,000 IU or more per day) can result in fetal abnormalities. Best practice: eat orange vegetables and fruit that are rich in Vitamin A such as carrots, squash, pumpkins, and cantaloupe. Skip Vitamin A supplements, unless prescribed by your obstetrician. McGarvey also suggests that you have your medical professional check your Vitamin D levels. “Recent studies support the importance of adequate Vitamin D to prevent some pregnancy complications,” she says. What about Food Cravings? Food cravings can be a real experience during pregnancy. We all remember the old TV sitcoms where the wife sends her husband out in the middle of the night to find her raspberry ice cream and dill pickles. Funny, but for some, these cravings are very real. Just as real are repulsions to food that normally would have been very appetizing. (For example, you may not be able to stomach a glass of milk where it may have been your chosen beverage pre-pregnancy.) Pregnancy truly is a unique experience. If you are having cravings for foods that really aren’t good for you, look for a substitute that is smarter but satisfying. If for instance you are craving sugary cookies, how about a slice or two of multi-grain raisin bread toast instead? Less sugar, higher nutrition. continued >>> Rochester Baby Guide • Winter 2013 15
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