Planning for pregnancy

Food for thought … and for two!

(NC) - A balanced diet is a key ingredient in a healthy pregnancy and, more importantly, for a healthy baby. When you become pregnant, your dietary needs and wants will likely change a bit, and it's important to know what foods and nutrients will encourage the healthy growth and development of your baby.

Here are some nutrients that deserve special attention.

Protein is crucial to your baby's growth and will also help your body to adapt to the physical changes of pregnancy. Excellent sources of protein include chicken, meat, fish and eggs. Other high protein alternatives can include dried peas and beans, tofu, dairy products and peanut butter. Speak to your healthcare provider about how much protein you should be consuming in a day. The amount is dependent on your weight and height along with your medical history. Your doctor could recommend anywhere from 70-100 grams of protein daily.

Folic acid or Folate are forms of a B-vitamin that help prevent neural tube defects (NTDs) which are birth defects that occur very early on in pregnancy and can lead to abnormalities of the skull, brain, and spinal cord. In Canada, the most common of these abnormalities is spinal, a condition known as spina bifida. Recent Canadian studies have shown that approximately 1 in 1000 births are affected by neural tube defects.

While folic acid can be found in fruits and vegetables like oranges, spinach and broccoli, it can be difficult to ingest the suggested amount of 0.4 to 1 milligram of folic acid every day. Both Health Canada and the Society of Obstetricians and Gynaecologists of Canada recommend that all women who could become pregnant, are pregnant or are breastfeeding take a multivitamin containing folic acid every day. Many doctors recommend Centrum Materna, a daily multivitamin specifically formulated for pregnant and breastfeeding women, which contains one milligram of folic acid.

Mothers and babies both need calcium for strong bones and teeth. Calcium will also help your circulatory, muscular and nervous systems run normally. Dairy products are the richest sources of calcium and will help you reach the 1,000 milligrams per day target for pregnant women. There are plenty of different options to enjoy including yogurt, milk and cheese. Best of all, you can tell your spouse that your middle of the night ice cream craving is the baby asking for calcium.

The nutrients you put in your body are more important now than ever, so while the cravings for ice cream, chocolate and other goodies are fine in moderation, make sure you eat a balanced diet with plenty of nutritionally rich foods. Happy Eating!

Courtesy News Canada