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Pregnancy Nutrition from A to Z
A Comprehensive List of Nutrition Issues for Moms-to-be
By Donna Smith
Junk food consumption should be kept to a minimum. But snacking during the day is not a bad thing. Healthy snacks can help alleviate morning sickness, give you energy and help provide the extra 300 calories a day required during pregnancy. Snacks to keep handy include graham crackers, popcorn, pretzels, fruit, fortified cereal, raw vegetables and fruit smoothies.
Kick high fat and sugary snacks out of your diet – or at least limit them. Fatty and sugary foods do not offer the nutrients your baby needs to be healthy. But fat is an important part of your diet – in moderation. Twenty-five to 30 percent of your daily calories should come from fat.
Lean red meats and poultry are the best sources of protein, which is important during pregnancy. Protein helps build, repair and replace tissue and also helps maintain fluid balance, fight infection and helps in blood clotting.
Morning sickness is caused by the sudden increases or changes in hormone levels and is probably the first thing we associate with pregnancy. "If you are vomiting and not keeping any fluids down for 24 hours or more, you must immediately see your health care provider," says Kathy Loebel, a certified nurse-midwife. Snacking frequently and staying hydrated are two ways to help control morning sickness.
Nitrates are additives in foods such as deli meat, bacon, hot dogs and processed meat, which help preserve the color, enhance flavor and protect against bacteria. In the body, nitrates are converted to nitrosamines. There has not been conclusive evidence linking nitrosamine formation to cancer in humans. But if you are still concerned, avoid foods containing nitrates, which are not the best food choices to begin with.
