Nutrition During Pregnancy
Dispelling the Myths
Pregnancy introduces a host of physiological and emotional changes in a woman. Advice seems to pour in from all sources: one's obstetrician, well-meaning friends and family members, and colleagues at work. Even perfect strangers have been known to put in their two cents when it comes to commenting on a pregnant woman's health.
In the face of often-contradictory advice—especially in regard to one's diet—it may be hard for a mom-to-be to achieve a comfortable and healthy balance. Because eating a healthy diet is one of the most important things any pregnant woman can do to enhance her own health as well as the health of her baby, here are some nutrition myths followed by factual information to get you and your baby off to a good start.
MYTH: You're eating for two.
In reality, you are eating for one plus one very small being. Most women
only need to consume an extra 300 calories per day. Far from being a time
for overindulgence, pregnancy is a time to eat sensibly and healthily.
The suggested weight gain during pregnancy is approximately 24 to 35 pounds;
however, this weight may vary depending upon each mother-to-be's
pre-pregnancy weight and the number of babies she is carrying. An underweight
woman may gain up to 40 pounds while an overweight woman may be asked
to gain just 15 pounds. Your doctor will specify an appropriate weight
gain for your height and body build.
MYTH: Eat a low-carbohydrate, high-protein
diet.
Though popular among today's array of weight-loss diets, a high-protein
diet is not recommended during pregnancy. According to the Daily Food
Guide Pyramid, grains, fruits, and vegetables should comprise more of
your diet than the milk and meat groups. In fact, only 2-3 servings of
protein are required each day for non-pregnant women. This is easily achieve
by consuming an egg, 2-3 oz. of poultry or meat, and ½ cup of dried
beans or peas in the course of one day. Extra calories consumed during
pregnancy should be evenly distributed among the five groups of the food
pyramid.
MYTH: Pregnancy-induced high blood pressure
is caused by too much salt.
The reality is that pregnancy-induced high blood pressure is due to a
variety of physiological changes in the body during pregnancy and is therefore
not treated the same way as hypertension in non-pregnant adults. Moderation
is key. While overindulging in processed foods that typically contain
too much sodium would be unhealthy, eliminating salt and consuming no-salt
or low-sodium specific foods would also be inappropriate.
MYTH: Now that you're pregnant, it's
a good time to start thinking about folic acid (B complex vitamins).
Folic acid is particularly important in the first days and weeks of fetal
formation. For this reason, it is recommended that women take a multi-vitamin
before becoming pregnant to ensure that they have adequate folic acid
during the early development of the baby's brain and spinal cord.
Optimal folic acid consumption should continue throughout pregnancy and
in every woman's diet during the childbearing years. Besides vitamins,
excellent sources of B complex vitamins include orange juice, beans, citrus
fruits, dark green leafy vegetables, nuts and whole grains.
MYTH: It is better to rely on vitamins rather
than one's diet during pregnancy.
Vitamins should never be a substitute for a healthy diet. While most obstetricians
and midwives will prescribe a multivitamin for their patients, these vitamins
are intended to supplement—not replace—a sensible diet. The
best sources of vitamins and minerals may be found in their "natural
state," as they are better absorbed and are accompanied by other
nutrients such as protein or fiber.
MYTH: Whole milk is more nutritious than
skim milk.
Actually, skim milk remains the preferred choice for all individuals over
age three. Skim milk provides all of the same nutrients as whole milk
with less fat and cholesterol. In fact, it has more calcium than whole
milk.
A moderate, healthy diet during pregnancy that includes wise choices form the different food groups will lead to appropriate weight gain that will enhance both the mother-to-be's and her baby's health. If you are unsure about your diet or have specific questions, ask your doctor or request a referral to see a dietician who will address any dietary concerns you may have.
