A New Mom's Guide to Nutrition

What is the effect of a diet poor in iron and vitamin C on the fetus?

Fetuses are especially vulnerable to damage due to poor maternal nutrition because they are still in the early stages of development. A diet low in iron and vitamin C can lead to birth defects, decreased birth weight, and an increased risk of death. There is also a link between maternal diet and asthma and allergic disorders in children later in life. Research has found that women who eat diets rich in these nutrients while pregnant give birth to children with lower rates of asthma and allergies than those whose mothers ate poor diets during pregnancy.

How does a mother's diet affect her unborn child?

While pregnant, a mother needs to be careful of what she eats. A study from Harvard University found that babies of mothers who consumed processed foods were more likely to have a higher Body Mass Index at age three. Avoid eating: - Processed and deep fried foods - Raw fish and meat - Deli meats and cheeses - Unpasteurized milk - Raw eggs - Garlic or onion A mother should also try to eat: - Fruit and vegetables as they contain nutrients such as folate, potassium, beta carotene which are all beneficial for the unborn baby's health.

What is the difference between Diet and Nutrition?

A diet is all the food you eat during a given period of time. This includes what is considered good for your health, healthy snacks, and things that are not necessarily healthy. Nutrition focuses on how all foods can provide the body with essential substances. To properly supply the body with necessary nutrients it is important to choose food that provides essential nutrients, energy, fluids and appropriate amounts of protein, carbohydrates and fats.

Folate

What is folate and how is it used?

Folate is one of the nutrients that has been shown to reduce the risk of birth defects. Folate helps form DNA, it converts certain amino acids into useful compounds like purines and pyrimidines. The first step in this process is to create an activated form of folate known as 5-methyltetrahydrofolate (5-MTHF).

What foods contain folate?

There are many different foods that contain folate. For example, one cup of cooked spinach contains around 150 mcg of folate, while a half cup of cooked lentils contains 180 mcg.

What is the best diet for pregnant women to consume folate?

The best diet for pregnant women to consume folate is through vitamin supplements. It's recommended that women over the age of 18 get 400 mcg of folate each day. Folate is important because it helps form the neural tube in a developing baby's brain, spinal cord, and other parts of the body.

How much folate should a pregnant woman consume?

A pregnant woman needs 450 mcg of folate per day, while a non-pregnant woman needs 400 mcg. A healthy diet will provide enough folate to meet your daily requirement. Good sources of folate include dark leafy greens, vegetables, and fruit.

Calcium

What role does calcium play in the body?

Calcium plays a major role in the maintenance of strong bones. If you are not getting enough calcium through your diet, the calcium will be taken from the bone reserves, which can result in osteoporosis or broken bones later in life.

What are some sources of calcium that are high in prenatal nutrition?

There are a few different sources of calcium that would be considered high in prenatal nutrition. Some of these include: -Salmon with the bones -Milk and yogurt -Cottage cheese

Vitamin D

What are the sources of Vitamin D in food?

Good sources of Vitamin D include oily fish, beef liver, fortified dairy products, cod liver oil and egg yolks.

Why is it important to get enough Vitamin D during pregnancy?

It is a well-known fact that pregnant women need a lot of nutrients in order to provide their baby with the best possible chance at life. Unfortunately, many women fail to realize that vitamin D plays an important role in the developing fetus' nervous system and helps lower the risk of preeclampsia. Other benefits of getting enough vitamin D during pregnancy include improving bone health, decreasing the risk of asthma and lower respiratory infections, and even reducing postpartum depression symptoms. Luckily, there are many delicious and nutritious foods that will help your body maintain adequate levels of Vitamin D while you're pregnant! Some examples include: Cod liver oil (a serving provides 4 IU) Salmon (provides 400 IU) Fortified milk

Protein

What is the function of a protein?

Proteins are a very important part of our diet and a building block of the body. Proteins, with the help of many other compounds, produce enzymes that help break down foods into nutrients that can be easily absorbed by the body. Proteins also have a myriad of functions throughout the body which include: -Building new cells and repairing damaged ones -Regulating metabolism -Forming antibodies for protection against foreign invaders The foods mothers should be eating during pregnancy can vary from person to person depending on their fitness goals, weight goals, dietary needs etc. However, I am going to give you a few good ideas for healthy protein sources. These sources include: eggs (hard boiled), yogurt (plain), cottage cheese

How can I increase my protein during pregnancy?

Did you know that protein helps form the baby's brain, bones, muscles, and tissues? Eating protein can help you feel full longer and provide your growing baby with much-needed nutrients.

Iron

What should I eat for iron during pregnancy?

Many mothers wonder what they should eat for iron during pregnancy. Iron is very important during pregnancy and helps to improve circulation in the body. Mothers can get enough iron through red meat, dark leafy vegetables, and cereals. Eating lean proteins with vitamin C will also help to absorb the iron from foods more efficiently.

How does iron contribute to the health of the fetus?

Iron is an essential nutrient needed for the growth and development of the fetus. It is also important for women during pregnancy to take in enough iron-rich foods because, during the third trimester, the demands for this mineral are up to 10 times higher than what they were at earlier stages of pregnancy. Iron-rich foods help prevent anemia. And anemia during pregnancy can lead to low birth weight babies, which can cause other health problems later in life.

Supplements

Which supplements are the most important in pregnancy?

In the first trimester, taking a DHA supplement is important because it can be found in brain and eye development. In later pregnancy, folate supplementation is important because it reduces risk of neural tube defects in the baby. For both, prenatal vitamins are key. Taking a well-rounded diet will provide all of these nutrients in different combinations.

Pregnancy Aversions

What are some difficulties a woman may have with pregnancy nutrition?

Pregnancy requires a woman to consume 300 extra calories per day and this is not always easy. A pregnant woman may be struggling with morning sickness which prevents her from eating, they could have food aversions due to morning sickness or may need to avoid certain foods such as raw meats and raw fish. It is also common for women to experience nutrient deficiencies due to their bodies not absorbing nutrients as well as usual.

What should a pregnant woman eat during pregnancy?

A pregnant woman should eat healthy snacks such as whole grain crackers, cheese cubes, fruit and vegetables and drink plenty of water or other healthy drinks without added sugar like soy milk. They should make sure they are taking the recommended amount of supplements such as prenatal vitamins and folic acid.

What should I eat during pregnancy aversions?

Pica is the medical term for craving or aversions to a wide variety of foods. Pica is a condition in which an individual will eat a wide variety of substances despite not having any desire to eat them. This may include substances that are potentially harmful or not nutritious. This is an uncomfortable and unpleasant situation

What can cause pica, and what are some of the consequences?

Pica is an eating disorder that is characterized by an appetite for non-nutritive substances, which can lead to major health problems. Mothers wi

th pica may crave dirt, clay, chalk, paint chips, ashes and other items. This condition often leads to accidental poisoning, ulcers in the mouth and gastrointestinal problems. The mother will need extra nutrients like iron and folic acid to make up for the loss of nutrients she experiences when eating non-nutritive substances instead of regular food.

What are some common misconceptions about pica?

There are some common misconceptions about pica and the first is that it is a craving for ice. Ice can actually lead to lead poisoning, so we don't want mothers to think that they need ice. Another misconception is that pica will go away on its own. If you find yourself experiencing any of the symptoms listed below, we recommend calling your healthcare provider.

How can I manage pica during pregnancy? Pica is a disorder which causes an individual to compulsively crave and eat non-food items such as chalk, laundry starch, or raw potato. Pica can lead to dangerous consequences such as choking, nausea, vomiting and/or mouth pain. For mothers during pregnancy, it can be difficult to manage pica due to increased hunger and cravings.