If you are pregnant, are trying to get pregnant, or know someone who is, then this article is for you!
You are basically creating a baby from scratch, utilizing nutrients ingested and stored from the mother. At the time of conception, the genes are already coded, but the baby’s exposure in utero can determine which genes are expressed. This is great news because even if your child is predisposed to a chronic disease, you may be able to alter the course or delay the onset by the nutrients consumed. Nutrition is paramount when it comes to growing a healthy baby. Everything consumed provides information to the growing fetus on the outside world he will soon experience. Not all doctors give specific recommendations on nutrients to consume during pregnancy, but here I will.
This article will talk about the nutrients necessary for growing a healthy baby, recommended supplements, and foods to consume while pregnant. Even if you are late in your pregnancy, your baby can still benefit from a healthy diet.
Many women have heard about the importance of taking a prenatal vitamin. However, not all prenatal vitamins are created equal. Some have higher or lower amounts of specific nutrients, and some are devoid of necessary nutrients altogether. When choosing a prenatal vitamin, look for one that has folate in the form of methylfolate. Many women are unable to process the folate traditionally found in a supplement so purchasing one that has already been methylated ensures appropriate absorption. At least 400mg is recommended during pregnancy. Folate is essential in preventing spinal cord defects and must be consumed early. If you are thinking of getting pregnant, consuming a prenatal vitamin is recommended so your body is getting adequate folate from conception. Iron is also important during pregnancy as a mom’s blood volume increases dramatically. Making sure your prenatal has 27mg of iron is required; this is 50% more than is typically recommended for women. The good news is that most prenatal vitamins come standard with this amount of iron. For better absorption, consume iron with Vitamin C and avoid consuming it with caffeine and Calcium as these inhibit absorption.
A nutrient of critical importance that has never been discussed by my doctor is choline. Choline is essential for the development of the brain AND nervous system. Without it, studies have shown that IQ is lower. Choline can be found in good amounts in liver and egg yolks. It can also be found in meat, but in smaller amounts. While pregnant, it is essential to obtain at least 450mg, with one egg yolk providing about 150mg. Choline can also be supplemented, and should be, if consuming 450mg is unattainable by the current diet. Choline works with DHA to help the brain of the fetus to develop. Lacking either of these nutrients can have a significant impact on the growth and development of the baby and child. DHA and EPA are part of the Omega-3 fatty acids considered to be essential. While you can find EPA and DHA is food, it is often not consumed enough to provide the amounts necessary for your fetus to thrive.
The current recommendation is conservative at 200-300mg a day, but research shows that more is better. You can find EPA and DHA in fatty fish like salmon, anchovies, sardines, and some tuna fish. It is recommended to consume 2-3 servings per week to obtain the recommended amount. Some prenatal vitamins include Choline and EPA/DHA, but remember to check the labels to ensure they are providing an adequate amount.
If this sounds like a lot of numbers and is too overwhelming to figure out on your own, you are not alone. It can feel like a lot of pressure and responsibility to grow a baby. With the unpredictable cravings, nausea, vomiting, lack of energy, etc., it can feel like you are failing your unborn child.
I am here to say that each time you consume healthy foods, you are nourishing your baby AND yourself. That is something to feel good about. If you cannot make the healthy choice all the time, there is solace in knowing that even small habits have a big impact. Pregnancy is a unique time, and each pregnancy is different.
If you would like additional guidance on how to “eat for two”, I would love to be your guide. Please call 919-730-4542 and ask for a prenatal nutrition appointment to learn more about how you can help your unborn baby thrive.
Contact Joanna Amstelveen MS, RD, LDN, Owner, Wellville Massage and Healing Arts at 3401 University Dr., Durham, 919-730-4542, online: https://WellvilleNc.com. On Facebook: https://www.facebook.com/WellvilleMassage
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