Prenatal and Reproduction
The most important stage of a woman's diet is during pregnancy. Instead of feeding one person, you are feeding two. While organs, tissues, blood, and bones are formed, your diet dictates not only whether you will have a healthy baby, but also if you will have a healthy pregnancy. If the proper nutrients are not provided, the baby usually gets what it needs from your body, and at times can leave your body depleted. It is not uncommon for a woman to have her first dental cavity after her first pregnancy if she is not meeting requirements for calcium intake. As an expectant mother, you must understand that your baby's health depends on your choices while you are pregnant. First, you must meet all of your basic nutritional needs before accounting for your baby. After this, spread throughout the nine months of your pregnancy, you will need an extra 300 calories a day. Not only the amount, but the types of foods you choose during this time period are of the utmost importance. Nutrient rich foods like skim milk, lean meats, eggs, and dark green leafy vegetables are always great choices. An expectant mother's protein requirement is much more than that of a non-pregnant woman. The baby growing inside of you will need extra protein for the development of tissues and organs. This usually accounts for an average of an extra 10 grams of protein a day. This can be met easily with an additional glass of milk or a larger serving of lean meat. The following table lists the RDA for non-pregnant women of various ages as compared to the requirements of the pregnant woman.
Female RDA (by age) |
15-18 |
19-24 |
25-50 |
51+ |
Pregnant |
Calories |
2200 |
2200 |
2200 |
1900 |
+300 |
Protein |
44 |
46 |
50 |
50 |
60 |
Vitamin E |
8 |
8 |
8 |
8 |
10 |
Vitamin K |
55 |
60 |
65 |
65 |
65 |
Vitamin C |
60 |
60 |
60 |
60 |
70 |
Thiamin |
1.1 |
1.1 |
1.1 |
1.0 |
1.5 |
Riboflavin |
1.3 |
1.3 |
1.3 |
1.2 |
1.6 |
Niacin |
15 |
15 |
15 |
13 |
17 |
Vitamin B6 |
1.5 |
1.6 |
1.6 |
1.6 |
2.2 |
Folate |
180 |
180 |
180 |
180 |
400 |
Vitamin B12 |
2.0 |
2.0 |
2.0 |
2.0 |
2.2 |
Iron |
15 |
15 |
15 |
10 |
30 |
Zinc |
12 |
12 |
12 |
12 |
15 |
Selenium |
50 |
55 |
55 |
55 |
65 |
During pregnancy, you will need much more folate than usual because of your growing baby. Without adequate folate, a deficiency can cause neural tube defects in your baby. Folate can be found in foods like kidney beans, dark green leafy vegetables, peas, or fortified cereals. Extra iron is also needed for the formation of healthy blood and to provide adequate iron stores for the extra blood needed during your pregnancy. The baby will accumulate most of its iron during the last trimester of pregnancy. The addition of extra iron in the diet is almost impossible to consume, therefore pregnant women are usually put on iron supplements.
The current RDA for calcium is 1,200 to 1,500 in pregnant women, an additional 400 mg higher than non-pregnant women. All of the extra calcium is needed for the baby's developing bones. The extra calcium can be obtained in as little as 3 servings of skim milk or for lactose intolerant women, 3 servings of fortified orange juice.
There are also certain foods and substances that should be avoided while pregnant. Alcohol should be abstained from completely for risk of your baby developing fetal alcohol syndrome. This is accompanied with abnormalities of the eyes, nose, heart, growth retardation and mental retardation. Cigarette smoking is harmful as well and has a deleterious affect on your growing baby. The same can occur with many drugs, prescription, nonprescription, or recreational. Consuming some drugs, especially those that are addictive, such as narcotics and many recreational drugs, can lead to an addicted baby. Only after consulting your physician should any prescription drugs be taken during your pregnancy. Additionally, certain nutritional supplements can also become toxic to a fetus. For example, vitamin A taken before pregnancy or during the first trimester can sometimes produce serious birth defects. You should consult your physician before taking any nutritional supplements prior to becoming pregnant. Dr. Adams can teach you proper nutrition to ensure that you have a healthy pregnancy and a healthy baby. Proper nutrition is vital before, during, and after pregnancy to give both the mother and her baby the nutrients necessary to thrive and live healthy lives.
References
“Nutritional Requirements for Pregnant women.” Wellness Partners: 2004. < www.seekwellness.com/nutrition/pregnancy. >
|
