A friend of mine has just found out she is pregnant. This isn’t her first kid but it’s been a while and if the truth be known, she is not that concerned with nutritious food. Some people think I am over the top but I really do believe you are what you eat…. and I believe food is a vital fuel which not only powers you through the day but also fundamentally impacts your emotional wellbeing.

The pregnancy period, which technically should start a couple of months before conception and can last in some cases up to two years after delivery, is one of the most nutritionally demanding periods of a woman’s life. During pregnancy it is especially important to eat nutritious food and supplements which will give you more energy as your baby develops in the womb and help you recover from birth and the stress of motherhood.

Nutritious food is also the main source of nourishment for your baby and today it is believed there is a strong correlation between what you eat and the health of your baby. Your body only needs approximately 300 extra calories during pregnancy and the average weight gain is between 25-35 pounds and 30-40 pounds if you are having twins.

Although it varies from woman to woman, this is how those pounds may add up:
- 7.5 pounds: Average baby’s weight
- 7 pounds: Extra stored protein, fat, and other nutrients
- 4 pounds: Extra blood
- 4 pounds: Other extra body fluids
- 2 pounds: Breast enlargement
- 2 pounds: Enlargement of your uterus
- 2 pounds: Amniotic fluid surrounding your baby
- 1.5 pounds: The placenta
(Source: www.kidshealth.org)

Try to avoid empty calories which are high in fat and sugar, not only will it make it harder for you to lose those pounds after pregnancy but foods such as candies, desserts and processed snacks provide you with little nutritional value.

Your extra calorie intake should come from protein rich foods and examples of snacks that contain approximately 300 calories include:

- One cup of low fat fruit yogurt (try to avoid taking yogurts that have artificial sweeteners such as aspartame [Equal, NutraSweet] which contain high levels of phenylalanine and can be harmful to the developing fetus).
- A slice of whole wheat toast with 1-2 tablespoons of your preferred nut butter. Even better than peanut butter which has a tendency to raise cholesterol levels and is associated with allergic diseases such as eczema, asthma and hayfever are almond or walnut butter. Almond butter provides a slightly higher level of calcium and magnesium and walnut butter a slightly higher level of omega-3 EFAs. All nut butters provide many nutrients, including protein, zinc, fiber, vitamin E, folic acid, copper, and potassium.

Reed Mangels writes: Peanut butter is a product where it certainly pays to buy organic if you are trying to avoid pesticides or insecticide residues. A survey of foods commonly eaten in Canada found that peanut butter was the food in which pesticide residues were most frequently found. Half of the peanut butter sampled in the US contained detectable levels of an insecticide, although the amounts found were below legal limits. Companies that produce organic nut butters include Arrowhead Mills (peanut butter and tahini), Kettle Foods (peanut butter), Marantha (almond butter, peanut butter, and tahini), Once Again Nut Butter (peanut butter, tahini, almond butter, and cashew butter), IM Healthy (soy nut butter), and HempNut (hempseed and organic peanut butter - 49% organic).

- One cup of whole grain cereal with ½ cup of low fat milk or soy milk and a small banana or some dried fruit (look for organic non-sulphured). Examples of a whole grain cereal are oatmeal or buckwheat which are also a great source of iron and an excellent way to curb your carbohydrate cravings.

Start giving yourself balanced nourishment including nutrient-rich foods from the five basic food groups every day and ideally find organic local sources:

- Whole grain bread, pasta, potatoes, cereal, grains and rice (ideally brown rice which is more nutritious). Another great grain to try out is Quinoa (lots of protein)

- Vegetables (aim for multiple colors ie. red, purple, orange and dark green) such as carrots, squash, sweet potatoes, beets, mushrooms, kale, chard, collards and broccoli. It is also great to incorporate herbs into your diet such as parsley, coriander, basil and thyme.

- Fruit (stay away from fruit juices which are high in sugar and not as nutritious) such as apples, pears, bananas, figs, prunes, raisins, oranges and grapefruit. Stay away from berries unless they are organic and ideally should be in season.

- Fish, lean meat, poultry, beans, pulses, eggs and nuts. (Avoid eating shark, swordfish and marlin and limit your amount of tuna to no more than one tuna steak a week or two medium-size cans of tuna a week with a drained weight of about 140g per can). These fish have high levels of mercury in these fish which can harm a baby’s developing nervous system. Also avoid eating large quantities of liver which contain high levels of vitamin A which can be harmful to your baby.

- Milk, yogurt and cheese (choose lower fat options where possible) and avoid mould-ripened soft cheeses such as brie or camembert and blue-veined cheeses such as stilton. All are associated with listeria, which can lead to premature birth and miscarriage. You should also avoid mould-ripened goats’ and sheep’s milk cheeses, such as chèvre, although hard cheese made from these, for example halloumi and feta, should be safe.

Complex carbohydrates such as pasta, grains, vegetables and fruit should make up over 50% of your total daily calories since they provide a steady release of energy. Grains in particular provide essential carbohydrates, your body’s main source of energy. Many whole grain and enriched products also contain fiber, iron, B vitamins, various minerals and protein. Fortified cereals can help you get enough folic acid.

Healthy fats such as seafood, flax oil, avocados, vegetable oils and nuts betters should make up 30% of your diet.

Protein such as seafood, meat and poultry, dairy products, beans and pulses, eggs, nuts butters and whole grains such as wheat, rye, oats, rice, corn, barley and millet should make up the additional 20%.

You should also be drinking between 8-12 cups of water a day (dehydration can lead to pregnancy cramps and bleeding in the first few months) and will stand you in good stead if you plan to breastfeed (I can still remember the overwhelming thirst I felt each time my baby latched on).

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December 18th, 2006 | Permalink