Choosing a healthy diet during pregnancy

Choosing a healthy diet during pregnancy

Choosing the right nutrition during pregnancy is important for Mom and the baby. By leaving important food groups out the pregnant woman risks the future health of the baby. It could even be the cause for birth defects. New research shows that pregnant women should add lots of nuts, seeds, whole grains, beans, fruits, and vegetables to their diet. They should also restrict the usage of added vegetable oils and avoid foods that contain partially hydrogenated fats. It is also recommend eating tofu and other forms of soybeans, canola, walnut, and especially flaxseed, and their oils. These contain alpha-lanoline acid (LNA), which can become omega-3 fatty acid in the body.

Research studies have also shown that mother and baby will need essential trans fatty acids to complete a healthy diet. Fatty acids are grouped into “Omega-3” (already mentioned above) and “Omega-6”. The body of a pregnant woman uses up fatty acids, particularly Omega-3 such as “Docosahexaenoic Acid” (DHA). Several studies show that post-partum depression is eventually caused by very low levels of omega-3 fatty acids in the woman’s body.

One of the most important things a pregnant woman can do to help prevent serious birth defects in her baby is to have a diet that included enough folic acid every day. This is especially important before conception and during the early phases of a pregnancy. Folic acid is a B vitamin (B9 to be exact). It is found often in leafy green vegetables like kale and spinach, as well as in orange juice, and some enriched grains. Pregnant women and women who plan on becoming pregnant should consume about 400 micrograms (0.4 milligrams) of folic acid every day.

Not all foods are safe for pregnant women. Some foods contain high levels of chemicals that can affect your baby’s development. As an example - Swordfish, shark, king mackerel, and tilefish should only be eaten in small amounts, if at all. These fish can contain potentially risky levels of mercury. Mercury can be transferred to the growing fetus and cause serious health problems. Raw fish should be avoided at all times during pregnancy.

Some studies have shown that a baby may be at increased risk of developing a food allergy in later life if the parents have a food allergy. “Parents to be” may wish to consult a food allergy specialist for help in planning a proper diet during pregnancy and times of breastfeeding.

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