Pregnancy A-Z by Dalia AL-Rousan - HTML preview

PREGNANCY DIET:

Paying attention to what you eat , the amount and type of food is so important as the balanced diet will help you out to maintain your good health and for the development of the fetal , each trimester you’ll go through will have a special amount of energy , that will meet the requirements of pregnancy, but you have to consider the nutrients of concern in pregnancy as to meet 1300mg of calcium per day, if you age from 14 to 18 years old, but if your age 19 and older 1000 mg of calcium per day, and for all ages :600 micrograms of folate, 27mg of Iron and 1.1(g/kg/day) of protein only in the 2nd and 3ed trimesters.

A diet that includes plenty of vegetables, fruits, whole grains, and good proteins and fats will automatically contain the proper mix of nutrients.

Here are some recommendations for a healthy diet during pregnancy:

• Include 2–3 portions each day of protein-rich foods, such as fish, lean meat, chicken, legumes, cheese, and nuts to ensure the healthy growth of body structures.
• Try to include 3 servings of dairy products each day. Milk, yogurts, low fat cheese.
• Have 3 servings of whole grain carbohydrates, such as brown rice and whole- wheat breads and pasta, to keep up energy levels and ensure a supply of fiber.
• 4–5 servings of vegetables each day will ensure a good supply of essential vitamins and minerals. Try to eat different colored vegetables and don’t overcook vegetables.
• 3–4 portions of fresh fruit daily will also provide a wide range of vitamins and minerals, many of which contain important protective antioxidants.
• 1–2 servings daily of iron-rich foods such as eggs or dark leafy green vegetables will help maintain healthy iron levels during pregnancy when demands are increased.

Carbohydrates:

Carbohydrates are an important source of fuel for you and for your baby since they are broken down into glucose, which passes easily across the placenta.

Try to make your choices at least half, if not all, of your carbohydrates should come from unrefined (whole grain) sources. such as whole-wheat or multigrain bread; brown rice, whole-wheat pasta, and cereals.

Protein:

Choose protein sources that contain less saturated fat, such as skinless chicken, lean beef, low fat cheese. Fish, nuts, and seeds contain healthier unsaturated fats, although your intake of some fish should be limited since they contain mercury, which could be harmful to your baby.

Fats:

Fats contain vitamins and contribute to the healthy development of cells. Choose healthier unsaturated fats, found in foods such as fish and some types of oil, over unhealthy saturated fats found in meat, or trans fats found in processed foods.

Omega 3 fatty acids Studies suggest that the development of the baby’s nervous system may be boosted by omega 3 fatty acids, the richest source of which is found in fatty fish, safe sources of omega 3 fatty acids. Wild salmon is very rich in omega 3, but farm-raised salmon is also a good source. Other sources include omega 3-enriched eggs, flaxseed, flaxseed oil, walnuts, canola oil, and omega 3 supplements and prenatal vitamins containing omega 3 fatty acids.

Dairy products:

These are an important component of the diet since they provide a good supply of proteins and fats, as well as calcium and some vitamins. Calcium is essential for the healthy development of bones and teeth.

Vitamins and minerals:

They support the healthy functioning of body systems and contain antioxidants, which protect the body against the effects of harmful chemicals called free radicals.

-It can be hard to get enough iron in your diet to meet the demands of pregnancy. Your iron levels will be checked during pregnancy and supplements may be recommended.

-You’ll also need a folic acid supplement before conceiving and in early pregnancy.

Vitamin A: this is important for healthy eyes, skin, and hair; it’s found in orange fruit and vegetables, such as apricots, peppers, carrots, and tomatoes.

Vitamin B: This contributes to the healthy functioning of body systems, and helps the body fight infection. Good sources include bananas, milk, whole grains, cheese, and cabbage.

Vitamin C: This aids the absorption of iron and helps fight infection. Rich sources include citrus fruits, kiwis, peppers, broccoli, and spinach.

Vitamin D: This helps the absorption of calcium. Food sources include eggs and dark leafy green vegetables, and it is also obtained from sunlight.

Supplement needed as if its prescribed by the physician.

Vitamin E: This vitamin contains antioxidants and keeps skin, hair, and muscles healthy. Good sources of vitamin E include nuts and seeds.

Folate and folic acid: Studies have shown that sufficient amounts of the B vitamin folic acid, or its natural form folate, can help reduce the risk of neural tube defects, such as spina bifida, by up to 50 percent. In these defects, the embryonic neural tube fails to close properly during the first four weeks of pregnancy, leading to incomplete development of the brain and spinal cord.

Folate helps the neural tube close and pregnant women are advised to eat a folate-rich diet. Foods high in folate include green leafy vegetables, legumes; and fortified cereals. It may not be possible to get sufficient folate through diet alone, so women are also advised to take a folic acid supplement of 400 micrograms before conception and during the first trimester.

Iron: This is needed for hemoglobin production in red blood cells. Sources include meat, fish, chicken, eggs, dried apricots, spinach, and broccoli.

Calcium: This is essential for healthy bones and teeth. Sources include dairy products, eggs, fortified cereals, and leafy green vegetables.

Zinc: This helps maintain a healthy immune system. Sources include seafood and nuts.

-There’s some type of diets followed by pregnant women as: vegetarian diet or GI diet ( low glycemic index) ….etc, each have different benefits and a special recommendations to be followed.

(A vegetarian diet )

A vegetarian diet,  and vegan diets where dairy products are excluded,  can be safe and healthy during pregnancy as long as you ensure a good balance of nutrients and sufficient protein. Babies born to vegetarians are in a healthy weight range, although vegans do need to be vigilant about obtaining

adequate protein, as well as reliable sources of B12 and zinc. Vegans can discuss with their doctors whether they'll be able to meet their vitamin B12 needs through diet alone. Since vitamin B12 is found primarily in animal sources, a supplement may be required. Non-animal sources of B12 may be unreliable.

(A low GI diet)

The glycemic index (GI), which looks at how much a food will raise the level of glucose in the bloodstream. Foods that release glucose gradually, such as unrefined carbohydrates , and thus have a low GI, appear to be healthier.

Benefits of a low GI diet :

Evidence suggests that a low GI diet has health benefits for both the mother and baby. Maternal carbohydrate intake can affect glucose levels in the bloodstream, which in turn can affect the baby’s growth. Higher glucose levels, even those in the normal range, can make for a bigger baby—above the 90th percentile (the top end of a baby’s growth chart).

There are health risks later in life linked to a high birth weight, such as obesity, diabetes, and heart disease. One study found that women who consumed a low GI diet had infants that were a normal size, but had less body fat than those from women who consumed a high GI diet.A low GI diet can also help control glucose levels in mothers with gestational diabetes, in turn reducing complications of labor and birth associated with this condition.

Dietary precautions:

Certain foods should be avoided or their intake limited since they may pose a risk to your unborn baby. Simple cooking and hygiene measures are also important to limit the risks.

Listeria is a food-borne bacteria to which pregnant women are more susceptible. It is found in unpasteurized dairy products, as well as refrigerated, ready-to-eat foods like meat, poultry, and seafood. To avoid it, thoroughly reheat hot dogs, lunch meats, or prepared deli foods and avoid unpasteurized dairy products and check soft cheeses labels to be sure they’re made with pasteurized milk.

Nearly all seafood contains at least trace amounts of mercury which can affect the development of the fetal nervous system. Pregnant women should avoid swordfish, shark, king mackerel, and tilefish. To stay within safe limits, eat up to 12 ounces per week of lower-mercury seafood like shrimp, salmon, pollock, catfish, and canned light tuna.

Toxoplasmosis is a parasite spread through cat feces or undercooked beef, pork, or lamb that can harm the fetus. Avoid changing cat litter and practice careful hygiene in the kitchen when preparing raw meat, being careful not to contaminate other foods such as lettuce or vegetables. Beef, pork, and lamb all need to be well cooked.

Salmonella bacteria are found in chicken and eggs. Infection with salmonella can cause severe vomiting, but doesn’t directly affect the baby. Avoid any products containing raw or undercooked eggs, and make sure all poultry is thoroughly cooked through, since cooking kills the bacteria.

Exercising safely:

You should know that exercise during pregnancy will become a little bit different, because your body now is handling a baby , so exercising safely and according to what physician, RDN will recommend is important.

If you had an exercise program before you became pregnant, you can continue with this in the first trimester as long as you have the all clear from your doctor. As your pregnancy goes on, you may need to adapt your program.If you didn’t have a regular exercise program before, now is the ideal time to adopt a new, healthier way of life from which you will reap the rewards for years to come. If you do start exercising now, build up gently; listen to your body and do only what feels comfortable. Regular gentle exercise is much better than intense irregular bouts of exercise (which aren’t advisable in pregnancy), since your body responds more positively to consistent, moderate exercise.

So what are the benefit of exercising during pregnancy?

In addition to increasing your energy levels, exercise helps you maintain a positive outlook and feel confident about your changing body image. Exercise can also ease common pregnancy discomforts such as nausea, leg cramps, swollen feet, varicose veins, constipation, insomnia, and back pain. By keeping muscles strong and toned, exercise makes it easier for your body to deal with changes in posture during pregnancy. There is also evidence that increased fitness helps shorten labor and your postpartum recovery time and lessens your overall anxiety about the birth.

* DO’S AND DON’TS*

Exercise is safe in pregnancy as long as you follow the simple guidelines listed below. As your pregnancy progresses, you will probably need to adapt and moderate your exercise program.

Illness, medications, and concerns complications:

During pregnancy, you will face some complications, I’ve tried to bring most of the complications here with some recommendations , and why they happen ,but you still need to talk with your doctor, and keep attend your appointments each time.

There’s some medications that you might think that they are safe while they are not, therefore some medications on the counter have to be avoided, because they are harmful for you and your baby.

Having fun with your friends and family, and hanging out, will improve your emotions, because during pregnancy hormonal changes will let you have a mood swings. But you have to keep yourself safe from foods you eat and the whole environment at outside which have to be clear from smoking, air pollutants and other hazards that you’ll read after this highlight.

Infections during pregnancy:

When you’re pregnant, your immune system is slightly suppressed. This is necessary to stop you from rejecting the baby, who is genetically half the father’s! This means that you may be slightly more susceptible to common problems such as colds, coughs, a sore throat, or food poisoning, and that the illness may last longer.

Most women get a cough or cold at some stage during their pregnancy. However, you should avoid taking cold medications since these can contain ingredients that are not safe in pregnancy, especially during the first three months. Steam inhalations can ease congestion and hot honey drinks help to soothe a sore throat. Saline nasal sprays can also help relieve congestion.

If you get the flu during pregnancy, call your doctor to get advice or make an appointment. Drink plenty of liquids and get plenty of rest. Don't take any flu or cold medications without talking to your doctor first. Flu complications can include dehydration and pneumonia, and complications are more common in pregnant women.

~The US Centers for Disease Control and Prevention recommend that all pregnant women should get flu vaccinations. However, the CDC says they should not get the nasal-spray flu vaccine, which is not approved for pregnant women.

A severe episode of food poisoning can cause problems for you and your baby and could trigger an early miscarriage, so it’s vital to practice good kitchen hygiene. If you do develop food poisoning or a stomach upset, try to drink plenty of fluids, and if it continues for more than 24 hours, see your doctor.

If you have an abnormal discharge, talk to your doctor since this may be yeast (candidiasis), which is common in pregnancy. A swab may be taken to confirm the diagnosis, and an appropriate local antifungal treatment prescribed. Eating natural yogurt may help restore the bacterial balance in your vagina. Wearing cotton underwear and avoiding tight clothing is also recommended.

Many pregnant women get urinary infections because the hormone progesterone relaxes all of the smooth muscle, allowing the bacteria that normally live in your vagina to travel up the urethra (the tube that leads to the bladder) where they may cause an infection. The symptoms of an urinary infection may be slightly different in pregnancy. You may have the classic symptoms of burning when urinating and frequent passing of urine, or you may have different symptoms such as back pain, lower abdominal pain, nausea, or vomiting. These are usually easily treated with antibiotics, most of which are safe in pregnancy.