Nutritional Advice For Pregnant Moms

Shari Bilt Boockvar, a Registered Dietician, Nutrition Counselor, Consultant and Founder of Nutrifacts Inc., shares nutritional advice for pregnant moms:

So, you’ve been watching your weight for years and finally have been able to maintain it… and now, you need to eat to GAIN weight – UGH!

The next step is to figure out how to in a healthy way.

By following these tips, you will be well on your way to a healthy and appropriate weight gain for you and your baby.

Do…

• Eat a variety of fruits and vegetables of different colors. Different pigmentations in fresh produce represent various vitamins, minerals, antioxidants and phytochemicals. Be sure to choose at least one good source of vitamin C every day. This includes strawberries, oranges, grapefruit, broccoli, tomatoes and cauliflower. Focus too on folate (folic acid) whose sources include spinach, kale, and beans. Vitamin A is also important and can be eaten in spinach, carrots and cantaloupe.

• Choose whole grains that are a good source of fiber. Aim for at least 4-5 grams of fiber per serving in whole grain foods. It is important to look at the Nutrition Facts label when choosing these products. Although a product says whole wheat on the label does not mean there is adequate fiber. Fiber helps to alleviate constipation (especially for those on iron supplements) and increase energy levels by helping to regulate blood sugar. Look for products not made with high fructose corn syrup or hydrogenated oils.

• Consume protein that is lean. This is to ensure that you are not eating too much saturated fat and calories. These include: chicken and turkey breast, pork tenderloin, beef sirloin, London broil, flank, and filet mignon. Eggs and soy products (tofu, edamame, etc.) are great sources of protein as well. Fish is an excellent option and a fabulous source of omega-3’s which helps brain development of your baby. However, be sure for the duration of your pregnancy you avoid raw fish/sushi, clams and oysters.

• Be careful of fish high in mercury. Although fish is wonderful for developing the brain, those types that are high in mercury can be detrimental to the brain and nervous system. These fish include: shark, swordfish, mackerel, tilefish, tuna and Chilean sea bass.

• Drink or eat dairy 3-4 times a day. Be sure to choose low-fat or non fat options. This is equivalent to 1% or skim products. This way, you can be assured you are not consuming additional saturated fat.

• Take a prenatal vitamin and consider extra calcium too. A vitamin does not take the place of eating healthfully, but it will provide extra “insurance” that your body needs for vitamins and minerals. Most women also do not meet the minimum amount of calcium their body needs during pregnancy (1000-1300mg per day) and may need to take an extra calcium supplement or two. If you are someone who does not consume 3-4 dairy products a day, consider supplementation. Be sure to always check with your obstetrician to see if extra calcium is appropriate for you.

• Drink plenty of water to keep well hydrated. Aim for a goal of approximately 6 to 8 (8ounce) cups per day. Try not to hydrate yourself on caffeine beverages such as coffee or tea. Sugary drinks such as juices or colas should be avoided due to their high calorie content. The benefits of adequate water are: healthier skin, avoiding early labor, alleviating constipation and aids in digestion.

• Pass on eating soft cheeses. These include ones such as Camembert, Brie, Bleu, Feta, and blue veined cheeses. If unpasturized, they may cause an infection called Listeria.

• Limit Drinking more than 300 mg caffeine per day. Beverages vary depending on the different types of coffee beans and tea leaves. Also consider the strength of your beverage ~ for example, the longer you steep your tea bag, the higher the caffeine content. Consider that a typical cup of coffee is twice as strong as tea (150mg vs. 80mg on average).

• Avoid using artificial sweeteners during your pregnancy, especially saccharin. Although aspartame (Equal, NutraSweet), acesulfame-K, and sucralose (Splenda) are considered safe, speak with your obstetrician before consuming them.

For more nutritious menu ideas, visit Shari Boockvar’s site at: www.nutrifactsforyou.com
View Shari's Interview

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