Nutrition during pregnancy?

Question

I think I am having trouble getting all those food groups in during a day and need some advice on how to adjust my diet so the baby is well nurished. (and I take a pre-natal vitamin & iron pill in the morning) Here's a normal day for me: bowl of cereal, glass of OJ, small turkey & cheese wrap for snack, vegetable soup, plum, trail mix, hard boiled eggs for snack, pasta & meatballs for dinner with carrots & dip, apples and peanut butter for late snack, & milk.
I am having a problem getting dark leafy greens (because I can't think of how to eat them other than salads) (maybe V8 fusion drink?) I'm trying, really I am, but I don't think I am getting enough good stuff for the baby. How can I change my diet?

Answer 1

Calories and Nutrients of Concern
Calories
A pregnant woman needs about 300 calories a day more than she did pre-pregnancy to support the rapid growth of the fetus and her changing body. (Pre-pregnancy needs are about 2,200 calories daily for most active women and teenage girls and about 1,600 calories for sedentary women.) This is approximately the same number of calories as supplied by 2½ cups of skim milk, or one cup of ice cream, or a bagel with cream cheese, or a tuna fish sandwich.

This additional calorie requirement may seem small. However, it is enough to supply the extra energy essential to support pregnancy. Some expectant mothers may be tempted to “eat for two,” or double the amount of food they normally eat. This practice is likely to result in excessive weight gain.

Protein
Both the expectant mother and developing fetus need increased amounts of protein. In 1989, the Recommended Dietary Allowance (RDA) for protein during pregnancy was significantly reduced, based on revised estimates of the efficiency of protein utilization in pregnant women. It is recommended that pregnant women consume 60 grams of protein a day, or only 10 grams more than nonpregnant women.

Ten grams of protein are roughly equivalent to the amount in 1½ ounces of meat or 1¼ cups of milk. Since most Americans regularly consume more protein than they require, most women will not need to consciously increase their protein consumption during pregnancy.

Lean meats, poultry, and fish are good sources of protein that also supply other necessary nutrients, such as iron, B vitamins, and trace minerals. Dried beans, lentils, nuts, eggs, and cheese are other high-protein foods.

Since an adequate supply of protein is generally provided through a balanced eating plan, there usually is no need to use high-protein beverages, supplements, or powders.

Although protein needs can be met by a well-selected lacto-ovo (milk and egg) vegetarian diet, pregnant vegans, who eat only plant foods, should be referred to a registered dietitian for diet counseling to assure an adequate intake of protein and essential vitamins and minerals.

Calcium
The calcium recommendation during pregnancy is 1,000 mg/day for women 19 to 50 years of age, and 1,300 mg/day for teens. Women who are not pregnant generally consume only about 75 percent of the recommended amount of calcium, so most pregnant women need to add calcium-rich foods to the diet. Adequate calcium intake is very important for all women, including pregnant women less than 25 years of age whose bones are continuing to increase in density.

Milk, yogurt, and cheese are calcium-rich foods. Frozen yogurt, ice cream, and ice milk supply significant amounts, too. Non-fat and low-fat dairy products supply equal amounts of calcium with fewer calories than their higher-fat counterparts. Some green leafy vegetables, calcium-fortified tofu and soymilk, and canned salmon (bones included) are other good sources of calcium. Calcium-fortified foods, such as some orange juice and breakfast cereal, also provide significant amounts of calcium, especially for women who do not eat dairy products. Pregnant women should consume at least two to three servings of calcium-rich milk group foods a day.

Women with lactose intolerance or milk allergies may need guidance from their health professional.

Even if pregnant women consume more dairy products, they may not meet their calcium needs through food sources alone. Calcium supplements are advised for pregnant women and teens if their calcium intake is inadequate. Vegans and women under age 25 who consume no milk products are advised to take a supplement with 600 mg calcium per day. Supplements (bone meal, oyster shell, dolomite) that may contain contaminants should be avoided. Calcium supplements are used best in the body when taken with food.

Because vitamin D is important for the absorption and use of calcium, vitamin D intake should also be assessed for adequacy.

Iron
The iron recommendation doubles, from 15 mg/day before pregnancy to 30 mg/day during pregnancy. Additional iron is needed as a result of increased maternal blood volume. The fetus also stores enough iron to last through the first few months of life.

Pregnant women need to know which foods are iron-rich and encouraged to consume them regularly. Red meat is particularly rich in iron. Fish and poultry are also good sources of iron. Enriched and whole grain breads and cereals, green leafy vegetables, legumes, eggs, and dried fruits also provide iron.

The iron in eggs and in foods from plant sources is not absorbed as efficiently as iron from meat, fish, and poultry. Iron absorption from these nonflesh foods is enhanced when consumed with foods high in vitamin C, such as orange juice, or served with meat, fish, or poultry.

A well-balanced eating plan provides women with up to 12 to 14 mg of iron. To meet the added needs of pregnancy, maternal iron stores are often tapped. Since many women enter pregnancy with low iron reserves, they risk developing anemia.

The Centers for Disease Control and Prevention recommends routine supplementation of low dose (30 mg/day) iron, starting at the first prenatal visit. Most prenatal supplements supply this dosage. In addition, prenatal counseling should recommend iron-rich foods and foods that enhance iron absorption, as well as screen for iron deficiency.

Iron supplements are absorbed best when taken between meals, with water or juice, and not with other supplements. Substances in coffee, tea, and milk inhibit iron absorption. Taking iron supplements at bedtime often reduces problems of gastric irritation.

Folic Acid*
Because of its important role in cell development and in the formation of certain major fetal structures, all women of childbearing age need adequate intake of folic acid. Recent research suggests that taking folic acid before and during early pregnancy can reduce the risk of spina bifida and other neural tube defects (NTDs) in infants. This reduced risk has been observed both in women with a previously NTD-affected pregnancy, who are considered at high risk for having a subsequent affected pregnancy, as well as other women.

Most women do not consume adequate amounts of folate in their diets in that important time before they know they are pregnant. That is the time when the need for folate is the most critical. For that reason, the March of Dimes, following recommendations from the U.S. Public Health Service, offers this advice: all women who can become pregnant should consume a multivitamin containing 400 micrograms of folic acid daily, in addition to eating foods that contain folate. Women with a previous NTD-affected pregnancy are advised to take a higher dose of folic acid—4 mg/day—before pregnancy.

To obtain recommended intakes of folic acid through the diet requires careful selection of foods consistent with the U.S. Dietary Guidelines and the Food Guide Pyramid. Good sources of folate include leafy dark-green vegetables, legumes, citrus fruits and juices, peanuts, whole grains, and some fortified breakfast cereals. Since January 1998, grain products have been fortified with 140 mcg/gram of folic acid. The Daily Value is 400 mcg; pregnant women need more (600-800 mcg/day).

(*Folate is the general term for this nutrient; folic acid is the synthetic form used in supplements and in fortified grain products.)

source: http://www.ific.org/publications/brochur...

Answer 2

Try putting some fresh baby spinach leaves on your wrap or in your soup even. You are doing a million times better than I am. If greens is the only thing you are missing on a daily basis, you are probably doing better than 90% of ALL pregnant women! Your prenatal will give you everything you need. Maybe you can give me some tips :) I cant eat any fruit at all...the thought of it makes me sick and oj hurts my stomach! Congrats on your pregnancy and taking such good care of yourself! Good luck to you!

Answer 3

first of all you must be a first time mommy to be...so congratulations on that one. you're doing absolutely great with your diet, so don't overthink to hard. your pre-natal vitamins are making up the difference on what you're lacking so your baby will be just fine!!
I had 3 boys and all i ate was fatty chinese food and there fine...and this pregnancy i crave rice and pototos and salads...but i wish i had your ambition to eat healthier for my own bodies sake

Answer 4

Have you ever tried spinach pizza?You can also try to incorporate brussel sprouts,cabbage(rolls)you brown ground beef and wrap them with the leaf and then steam in alittle water.Try baked eggplant with artichoke and spinach dip(all found in frozen food at your local walmart.)You can also call your local health unit for nutritional pamplets,as they usually food classes on what new mothers can do to prepare for the new addition.I hope this helped and congrats on the new baby!

Answer 5

Fruits are identified as ripened flower ovaries which produce seeds.

Answer 6

like both, fruits: berries, oranges, pears, peaches, dragonfruit, pomegranate.... Vegetables: CUCUMBERS, bok choy, green beans, broccoli,.... My spouse and i guess the two are great.

Answer 7

can you put it on your wrap? that'll get you a little bit of it anyway. i know its hard i have the same problem. i eat carrots all day and no green veggies. I think they make a vit. that is supposed to supplement veggies but i'm not sure you'd have to ask your doc. about that one.

Answer 8

Relaz, hun. You are eating GREAT! This is my fourth baby (all very healthy) and I only WISH I could eat as disciplined as you do.