In
anticipation of being pregnant and especially while pregnant, women ask
us how they can improve their diet. Here are a few recommendations:
A
daily prenatal vitamin provides all of the necessary vitamins, calcium
and iron that your diet may be deficient in. Most importantly, prenatal
vitamins contain folic acid (at least 400 mcg) that has been shown to
reduce the risk of neural tube (spinal cord) defects in the first
trimester of pregnancy. Folic acid is also present in many foods such
as leafy green vegetables, beans, citrus fruits and nuts.
After
conception, a healthy diet includes:
--foods
high in calcium (10000ing) which is present in 4 servings of dairy
products.
--iron
rich foods such as leafy green vegetables and meat
--varied
sources of protein such as meat, chicken, beans and nuts
--high
fiber foods including whole-grain breads, fruit, vegetables and lots of
water to prevent constipation
--Vitamin
C, A and B complex that are in a well-balanced diet but will be covered
with a prenatal vitamin as recommended above.
Foods
that have risks for your pregnancy:
--Large
ocean fish such as swordfish, shark, tuna, and mackerel may contain
high levels of methylmercury that can affect fetal brain and neural
development. The FDA states that it is safe to eat up to 6oz. of white
(albacore) tuna weekly.
---River
and lake fish may also contain chemicals or bacteria
--Luncheon
meats (packaged turkey, ham and others) and hotdogs are risky due to
risk for Listeria and nitrites.
--raw
or uncooked meat, poultry and seafood (oysters and sushi) and eggs may
contain bacteria and viruses and should be avoided.
--unpasteurized
dairy products can also contain listeria (a bacteria that can cause
miscarriage and stillbirth)
---alcohol
is not safe in pregnancy and caffeine should be avoided or limited.
You
can still enjoy your pregnancy despite all the concerns listed here!
Take your prenatal vitamin and eat fresh healthy foods that are fully
cleaned and cooked prior to eating.
