Pregnancy Nutrition from A to Z

A Comprehensive List of Nutrition Issues for Moms-to-be

By Donna Smith

Excessive swelling or increased blood pressure sometimes occurs during pregnancy. While your first thought may be to cut salt out of your diet, that's not the way to go. According to Marci O'Daffer, CCE and doula, you actually need more sodium during pregnancy. "Your taste buds are uniquely designed to tell you how much sodium you need, and your body is naturally able to regulate how much sodium stays and how much is excreted according to its needs." So salt your food to taste, and enjoy!

Folic acid, or folate, is crucial before and during pregnancy. Research has found that folic acid could reduce the risk of birth defects if taken before, and during, pregnancy. According to the March of Dimes, all women of childbearing age should get 400 micrograms each day. Good sources of folic acid include kidney beans, chicken liver, Brewer's yeast, black beans, broccoli, turnip greens, split peas, soybeans, sunflower seeds, green leafy vegetables and fortified cereals.

Gestational diabetes affects about 2 percent of all pregnancies. It is defined as a carbohydrate intolerance and varies in severity. According to Linda Given Welch, a certified nurse-midwife, gestational diabetes is managed with a specific diet (decreased carbohydrates and sweets) and close monitoring of Mother and Baby. The classic symptoms are increased thirst, increased urination, weight loss and fatigue.

Hemoglobin in the blood carries oxygen from the lungs to tissues throughout our bodies. Iron is important to aid in the production of hemoglobin for both the mother and the fetus. The fetus will accumulate most of its iron during the third trimester, so iron intake for the mom should increase during that time as well. Iron can be found in red meats, fish, poultry, eggs, legumes, dried fruits and shellfish.

Instead of eating large mealsthree times a day, eat smaller meals more often if you suffer from heartburn. Heartburn, that uncomfortable burning sensation that starts behind the breastbone and creeps up your throat, is thought to be caused by hormonal changes in the body that relax the smooth muscle tissue in the stomach. This causes food to move more slowly through the digestive tract. Foods that can trigger heartburn include fried foods, high-fat foods, refined sugar, chocolate, peppermint, spicy foods, citrus and caffeinated drinks.

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