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Friday, March 29, 2024

Pregnancy 101: What to eat, what not to eat

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Experts say pregnant women need to consume 300 more calories per day than they did before. The additional nutrient requirement is necessary to help with the baby’s growth and development. 

Expectant mothers with normal weight need 1,800 calories per day during the first trimester.

According to the US National Institute of Health, pregnant women with normal weight need 1,800 calories per day during the first trimester, 2,200 calories during the second trimester, and 2,400 calories during the third trimester.

However, as it is a delicate period, pregnant women are advised against eating just about anything to fulfill these requirements. There are food items that need to be part of their diet and those that don’t. 

Mary Jude Icasiano, a Wyeth nutritionist, recommends following good eating habits to help in babies’ healthy development. 

Go for carbs

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Studies reveal that carbohydrates should be part of expectant mothers’ diet, as this nutrient is a big source of energy. 

Starchy food items such as potatoes, rice, pasta, and bread are good sources of vitamins and fiber, which can help provide the energy to support the baby during pregnancy. Many of such food also provide other important nutrients for their development, including calcium, iron, and B vitamins.

Ditch bad fats, get some good fats

Eating too many fatty food items is a big no for pregnant women. But this doesn’t mean fats should be crossed out of the list—but it should be the good kind. Good fats play an important role in providing energy and helping in nutrient absorption, as many vitamins are fat-soluble, which means that the body needs fat to use them. Vitamins such as A, D, E, and K are all fat-soluble and are vital to fetal development.  

Try cutting down on saturated fats like butter, cheese, cakes, and sweets, and instead, start including monounsaturated and polyunsaturated fats found in nuts, avocados, plant-based oils, and cooked salmon and tuna. 

Polyunsaturated fats are rich in Omega-3 to help develop and sustain the health of baby’s heart, immune system, brain, eyes, and more. Monounsaturated fats, on the other hand, are a good source of folic acid, which helps protect babies against birth defects.

Eat fruits and vegetables

Fruits and vegetables are nutrient-dense foods and key sources of a number of essential nutrients, such as potassium, magnesium, dietary fiber, folate, and vitamins A and C, which all play a huge role for the mother and baby’s health.

Eating fresh produce during pregnancy is also an excellent way to manage weight and reduce the risks of health complications and diseases. 

Supplement daily nutrition

In addition to a healthy diet, a milk that will supplement the mother and baby with essential nutrients also helps. ProMama, a delicious tasting nutritional milk drink, is specially formulated with key nutrients designed to provide support during preconception, pregnancy, and lactation. It is rich in DHA, folic acid, choline, iron, and iodine, to help support baby’s brain growth and development.

Avoid coffee

Coffee-drinkers may have to start limiting, if not avoiding, their daily cups during pregnancy. According to a study, entitled “Maternal Caffeine Consumption during Pregnancy and Risk of Low Birth Weight,” conducted by Jongeun Rhee, et al., high caffeine intake during pregnancy is associated with a significant increase in the risk of low birth weight. This risk appears to increase linearly as caffeine intake increases.  

While small servings shouldn’t have an impact on an unborn baby, it is still best to limit coffee intake during pregnancy. Instead, expectant mothers may opt for decaf coffee or non-caffeinated drinks such as milk, fruit juices, and chocolate drink, among other things. 

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