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Prenatal Nutrition
We've all heard that pregnant women are eating for two. But while it's absolutely true that the food you eat is providing the building blocks for your baby's growth, you must also remember that the other person you're eating for is not another full-grown adult. When discussing prenatal nutrition, the focus is on quality, not quantity.
You'll need about 300 extra calories per day when you're pregnant. The number will be higher if you were seriously underweight before pregnancy, are carrying multiple babies, or are a teenager still completing your own growth. If you went into the pregnancy significantly overweight, you may need slightly fewer calories. Your medical practitioner will help determine the right amount for you. But getting those extra calories requires a little more thought than merely adding a Hershey bar to your day. Protein, calcium, vitamins and minerals are paramount for proper prenatal nutrition.
The guidelines for prenatal nutrition aren't that different from those for all adults who want to stay healthy. Choose meals and snacks with maximum punch. The bulk of your diet should consist of whole grain breads, cereals and pastas; seven or more servings of fruits and vegetables, at least one high in vitamin C and one in vitamin A; low-fat milk and dairy products; and foods high in protein, such as lean meat, poultry, fish, eggs, and dried beans. Sound familiar?
There are, however, a few cautions to bear in mind. Bacteria can harm a developing baby, so avoid foods like raw seafood (oysters, sushi), unpasteurized milk, and soft cheeses (brie, camembert, etc). Pass on the pate and steak tartare, and order your meat on the medium-well side. Keep tuna and other fish to about 12 ounces a week to limit possible exposure to methyl mercury. And for optimum prenatal nutrition, consider cutting back or skipping caffeinated foods such as coffee, colas, and chocolate. Decaf is better: replacing them with healthy alternatives such as milk or water is even better.
Your practitioner will probably advise you to take a multivitamin supplement, preferably one high in folic acid to help prevent spina bifida and other neural tube defects. You may need iron and calcium supplements as well, for optimum maternal and prenatal nutrition.
Pay attention to proper prenatal nutrition most of the time, and you can still indulge in a piece of cake on your birthday or low-fat sorbet on a hot summer day. Enjoy!
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