Planning for pregnancy

Helpful tips for a nutritious pregnancy

(ARA) - If there ever was a love/hate relationship for the record books, it's the relationship between a pregnant woman and food. On one hand, it's a time when food cravings go on overdrive, and the body shouts "More, more, more!" On the other hand, certain foods can trigger discomforts such as nausea, causing a "Less, less, less!" reaction. Here are some common myth busters about pregnancy and nutrition.

I'm eating for two, so please pass the gravy.

A common misperception is that you can eat anything you want while you're pregnant. While it may be true that you need to eat wisely for your baby, it's not about volume, according to pregnancy nutrition experts.

"You need to use nutritional common sense throughout your pregnancy," says Elizabeth Somer, MA, RD, and author of Nutrition for a Healthy Pregnancy, Revised Edition: The Complete Guide to Eating Before, During, and After Your Pregnancy.

"Although it takes 55,000 extra calories to make a healthy baby, that amounts to just 300 extra calories per day in the last two trimesters. You can easily meet the requirement by eating a couple of healthy snacks throughout the day."

Suggested weight gain for a person of normal weight is 25 to 35 pounds. A woman who is considered underweight should put on 28 to 40 pounds, and an overweight person should put on 15 to 25 pounds. So, instead of asking someone to pass you the gravy boat, simply give gravy a "pass" altogether. Choose a healthy snack such as a whole grain bagel, some yogurt, or an orange.

Fish is a no-no, so I can't have sushi.

When you are pregnant, many favorite and everyday foods suddenly become off limits—for example, unpasteurized cheeses, caffeinated beverages, and deli meats. Many pregnant women think sushi is off limits too, since certain types of fish may contain toxins and pollutants that can be harmful to both mother and baby.

Fortunately, you can crave your sushi and eat it, too, thanks to Fujisan Sushi, the only sushi enriched with life's DHA—a vegetarian and sustainable source of the omega-3 DHA derived from microalgae, with less risk of contamination. Fujisan Sushi provides 32 mg of this important nutrient per serving and is considered an excellent source of DHA, the primary building block for your baby's brain, eye, and cardiovascular health throughout life.

"Most women are not getting enough DHA. The daily recommended intake for pregnant women is 300 mg and, yet, most are consuming less than one-third of what they need," says Peg Plumbo, certified nurse-midwife. "From supplements to fortified foods and beverages, there are now many delicious and easy ways for pregnant women to get more omega-3s in their diet."

Nausea is a given, no matter what I eat.

While it may be common in pregnancy, there are ways to combat nausea. Most of us have heard of tried-and-true remedies such as munching on soda crackers. A limited number of human studies also suggest that one gram daily of ginger may be safe and effective for pregnancy-related nausea and vomiting when used for short periods, according to a report by the University of Maryland Medical Center.

In a small study of 30 pregnant women with severe vomiting, those who ingested one gram of ginger every day for four days reported more relief from vomiting than those who received a placebo. In a larger study including 70 pregnant women with nausea and vomiting, those who received a similar dosage of ginger felt less nauseous and experienced fewer vomiting episodes than those who received a placebo.

Ginger is a common cooking spice and can be found in foods such as gingerbread and ginger snaps. However, ginger may alter the effects of some prescription and non-prescription medicines, so check with your health care provider first.

Courtesy of ARA Content