Eating Right for Good Reason

By Tamela Thomas, Wellness Manager

What motivates people—Is it money? Fear? The promise of greatness? Each of these may work on a short-term basis. But most of us know that the strongest motivation comes from within; it's intrinsic. I don't think it's stretching Webster's definition of intrinsic to say that carrying a new life inside you qualifies as "belonging to the essential nature or constitution of a thing." I know I was never more motivated toward healthy food choices as when I began eating for two and feeling that new life growing inside me.

This month's article is written for all you moms-to-be. Whether you are nine months away or a couple of years, you'll benefit from the information WAC Nutritionist Shana Hopkins, MS, CN, brings forth in her article. The message here is current, simple and—best of all—tasty!

Food for Two: Nutrition during Pregnancy

By Shana Hopkins, MS, CN, WAC Nutritionist 

The creation, growth and birth of a baby are miracles indeed. At no other time in life is nutrition as important as before and during pregnancy. The food and nutrients a mother obtains during pregnancy has a strong influence on the development of the child and the outcome of the pregnancy. As any mother can tell you, a woman's body needs more of everything during pregnancy—more calories, protein, vitamins and minerals. In fact, it takes an estimated 75,000 calories to make a baby, which comes out to about 300-400 extra calories per day. How a woman goes about getting these "extra" nutrients can be a determining factor in the baby's health.

A balanced, nutrient-dense diet should be considered the backbone of a healthy pregnancy. In general, a woman should strive to eat 3-4 servings of CALCIUM-rich foods per day. These include dairy products, green leafy vegetables, nuts and seeds. She should get 4-5 servings of whole grains, 4-5 servings of vegetables, and 2 servings of fruits per day. In these daily servings, it is important to include VITAMIN C- and FOLIC ACID-rich fruits or raw vegetables, which include spinach, citrus, berries, peppers and tomatoes.

PROTEIN needs increase during pregnancy to help in the growth of the new life. Women will be getting some protein from any dairy foods they are eating but will also be wise to eat 1-3 servings of other protein-rich foods like eggs, lean meats and fish—especially cold water fish like salmon, herring and cod. For those women who do not eat animal foods, beans, whole grains, soy, nuts and seeds can contribute to protein intake.

But what about specific nutrients that contribute to a healthy pregnancy? Two minerals that are very important during this time of life include IRON and CALCIUM.

Pregnant women are more susceptible to iron deficiency anemia during pregnancy because of an increase in their blood volume. Pregnant women need 30mg of iron per day. Food sources of iron include red meat, eggs, salmon, whole grains, legumes, almonds, brazil nuts, pumpkin seeds, sesame seeds, kelp and blackstrap molasses.

Calcium is important to help build the infant's skeleton. In fact, the fetus obtains most of its calcium during the last trimester and can draw between 250-300mg of calcium per day from the maternal blood. Calcium intake should reach 1,200mg per day during pregnancy. Dairy foods are rich in calcium but don't forget other sources which include kale, collard greens, cabbage, turnip greens and sesame seeds.

FOLIC ACID is fundamental in cell division, and is therefore a key nutrient during pregnancy when the fetus is undergoing rapid growth and development. Folic acid received its name from the word "foliage" because it is mainly found in nature's leafy green vegetables. Good dietary sources include dark greens like kale, collards and spinach as well as whole grains and citrus fruits. However, folic acid is very sensitive to heat and light. Much of a vegetable's folic acid may be lost within the first day after picking. Therefore, buy as fresh of produce as possible and eat raw vegetables and fruits to obtain folic acid in your diet. Again, be sure to supplement anywhere from 400-800mcg of folic acid per day before, during and after pregnancy for the mother and baby's health.

Folic acid and its role in preventing birth defects have also received a lot of press recently. However, this is not new knowledge. Research identified the relationship between a low folic acid intake and the increased occurrence of neural tube defects in 1965. Further research has substantiated this evidence. A study conducted in 1983-1991 by the British Medical Research Council Vitamin Study Group looked at women who had previously birthed a child with neural tube defects and wanted to have more children. This study found a 71 percent reduction in the reoccurrence of birth defects among women who supplemented with folic acid vs. those who did not supplement. This study prompted the United States Public Health Service to issue a recommendation that all women of childbearing age obtain 400mcg of folic acid on a daily basis.

One nutrient that is vital to a baby's development but has not received the press it deserves is the omega-3 fat called DOCOSAHEXAENOIC ACID (DHA). Recent research indicates that DHA is essential in early human development. This essential fat accumulates in the infant's body during late pregnancy and early infancy, and is found highly concentrated in the infant's brain, nervous system and eye tissue. Studies have shown reduced chances of neurological disorders among infants whose mothers had a higher dietary intake during pregnancy. As well, premature infants have a higher chance of suffering from poor eye development if they do not receive adequate amounts of DHA as a supplement.

DHA is essential fat that is found primarily in cold water fish like salmon, cod, herring, sardine and mackerel. A pregnant woman should consume 3-4 servings of DHA-rich foods per week during pregnancy and after the birth while breastfeeding. Mother's milk is going to be rich in omega-3 fats, most notably DHA. If the mother has a diet rich in fish and is breastfeeding, the infant will be getting adequate amounts of DHA for proper brain and eye development. If the infant is being formula fed, parents should ensure that the formula is fortified with DHA.

Is there anything to watch? VITAMIN A is the one nutrient that sends up a red flag during pregnancy. Women who want to become pregnant or are already pregnant should be cautious in taking vitamin A since higher doses have been shown to cause birth defects. At least 7 case reports of adverse pregnancies have been associated with a daily intake of 25,000IU of vitamin A or more, as reported to the Food and Drug Administration. Pregnant women should take in no more than 5000 IU or 800 RE of vitamin A per day. It is preferable to obtain vitamin A from beta-carotene, which is benign at higher intakes. Beta-carotene is the precursor of vitamin A, and is chemically converted into vitamin A in the mother's body as she requires it. Beta-carotene is found in most red, orange and green vegetables.

Once the magic day comes and the baby arrives, a mother's concern for a proper diet should not change. Remember, the quality of the breast milk is determined by the mother's diet. Breastfeeding is always going to be best for the health of the baby. In addition to helping build strong immunities, recent research indicates higher cognitive function in infants who are breastfed. So, above all, new mothers should continue to eat a diet rich in whole foods with an emphasis on quality for themselves and their babies.