Pre- and Post-Natal Nutrition
Pregnancy can be a very special time for women, but many mothers-to-be express some concern about weight gain and body changes. Pregnancy is certainly not the time for weight loss, with an expected gain of 25-35 pounds, however women can take comfort in knowing how that weight is distributed:
| Average Weight Gain (lb) | |
Infant Total |
7 1/2 30 |
A pregnant woman does need extra calories during pregnancy, but an extra 300 per day is all that is needed and can be easily accomplished by having just 1 slice of bread with a slice of lean meat, a serving of vegetables, a piece of fruit and a glass of low-fat milk. Overall, maintaining a diet rich in whole grains, fresh fruit and vegetables, lean protein, low-fat dairy, and healthful fats can help to accomplish a healthful weight gain.
Prenatal Nutritional Consideration
Extra B vitamins, including folate, are necessary for cell growth and
preventing neural tubal defects. The RDA for folate is 400 ug. Folate
can be found in whole grain and fortified cereals, fruits and green vegetables.
A prenatal vitamin prescribed by an ob/gyn will usually cover the necessary
amounts of vitamins.
Calcium and vitamin D are also necessary for bone development. An adequate amount every day will conserve maternal bone health while the fetal needs are met. At least 1200 mg per day are recommended and can be found in milk, yogurt, and cheese. An additional calcium supplement may be necessary if you think you are not getting enough. Iron is another necessary mineral, as levels may decrease due to the mothers enlarged blood volume and a supplement may be recommended by the ob/gyn.
Prenatal Nutritional Concerns
Many expectant mothers are concerned with foods they need to avoid during
pregnancy. This list includes raw meats and fish, unpasteurized cheeses
and sprouts, fish high in mercury (albacore tuna, mackerel, tile fish,
swordfish, and shark), and alcohol. Foods that contain any caffeine and
artificial sweetener should be severely limited, and those with saccharin
should be avoided.
Nausea and vomiting can range from mild to extreme, where the mother has continued nausea and vomiting, known as hyperemesis. If you suspect you have this condition it is imperative that you speak to your doctor. To alleviate mild nausea, arise slowly and eat dry toast and crackers. Also, eat small, frequent meals and avoid foods with offensive odors.
Constipation and hemorrhoids may be experienced as well. To prevent or alleviate constipation, eat a high fiber diet, drink at least 8 glasses of water daily, exercise (under the guidance of a physician), and avoid use of any laxatives without the recommendation of a doctor.
Heartburn is another common complaint that can be minimized by eating several small meals daily, avoiding spicy or greasy foods, eating while sitting up, and waiting at least 1-2 hours after eating before lying down or exercising.
Postnatal Nutrition
A breastfeeding mother will gradually lose weight if she chooses a well-balanced
diet with nutrient-dense foods, even with the increased intake. Foods
with strong flavors may alter the flavor of breast milk for the baby.
It is very important to drink plenty of water, and caffeine and alcohol
should be avoided.
For those women not breast feeding, weight loss should occur at a slow, steady pace. Any further specific questions should be directed towards a physician or registered dietitian.
References:
Nutrition and Diagnosis-Related Care, Fourth Edition, Sylvia
Escott-Stump; Recommended Dietary Intakes, Recommended Dietary
Allowances, National Academy Press, 1997; Understanding Normal and
Clinical Nutrition, Fifth Edition, Eleanor Noss Whitney, Corrinne
Balog Cataldo, and Sharon Rady Rolfes.