Archive for August, 2010
Nutrition during your Last Trimester of Pregnancy
Posted by: | CommentsAs your baby’s nutritional needs increase during the final growth spurt of the last trimester, you may be at risk of developing nutritional deficiencies.
Since nature intends that your baby’s extra nutritional needs are met before your own, you have to make sure whatever food you eat is nutritious, and at the same time, provides the extra calories that you need.
Also, the baby gains maximum immunities from the mother in the last trimester, so eating healthy will also lay the foundation for your baby’s good health in the long run.
During your third trimester, you need to consume between 200 and 300 more calories each day.
Junk food is especially tempting during the third trimester.
You may feel tired and not like cooking, and it’s all too easy to grab something quick. When this happens, focus on fresh fruits and vegetables.
Add some protein and your snack will have staying power; such as yoghurt, fish, nuts and seeds, olive oil or flax oil.
You’ll also feel better if you eat several small meals throughout the day rather than eating fewer, large meals.
Your stomach will be a bit cramped toward the end of your pregnancy until your baby drops and smaller meals will be easier to tolerate.
One food you need to be sure to include in your third trimester diet is good fat.
The last weeks before birth are when your baby’s brain does most of its developing. You particularly need essential fatty acids, including Omega 3s, which you can get from servings of fish, flax oil and some nuts.
Leading up to the birth, you will transfer vital nutrients to your baby to prepare them for life outside your womb.
And giving birth itself will also drain you of key vitamins and minerals – zinc again is lost during any demanding event, plus iron with blood loss, B vitamins are lost with all that energy you’ve expended, and calcium and magnesium are depleted by hours of muscle contractions.
Vitamin C will also be depleted, and A and E are key. So continue taking your multivitamin throughout this time.
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Second Trimester Nutrition Tips
Posted by: | CommentsWe all want to give our babies the best start in life and eating well during pregnancy will do just that.
The old myth of eating for two applies more to nutrients rather than quantity.
The trick is to know what you need, why you need it and how to make each mouthful that you do eat really count.
Water, make sure during all of the different stages listed below that you are keeping yourself hydrated with drinking enough water.
Aim for up to 4 pints per day of mineral water where possible.
This will help you keep your skin glowing and elastic, energy levels up and all the important bowels moving!
Second Trimester Tips
Your baby has already been formed and what it needs now is to grow!
This trimester is when the organs start to mature and the bones and teeth start to harden needing calcium, magnesium and vitamin D.
Along with these Vitamin A, C, E, Zinc and essential omega oils will continue to nourish the skin (stretch marks), baby and body.
GOOD NATURAL FOOD SOURCES
Carbohydrates whole grains, e.g. rice! Potatoes, beans, pulses, cereals, oats, pasta, dark leafy vegetables, root vegetables, fresh fruit
Protein eggs, tofu, quinoa, tahini, bean sprouts, organic meat, cheese
Essential fats Flax oil (linseed), hemp seed, avocado, green leafy vegetables, soybeans, walnuts, sunflowers seeds, sesame seeds (tahini), almonds, oily fish
Vitamin A carrots, sweet potato, squash, watercress, mango, melon, cabbage, dried apricots
B Vitamins green leafy vegetables, banana, avocado, nuts, watercress, squash, courgette, cabbage, broccoli, fish (sardines, mackerel), mushrooms
Folic Acid spinach, broccoli, peanuts, sprouts, asparagus, sesame seeds, wheat germ
Vitamin C broccoli, green peppers, parsley, oranges, watercress, kiwi, lemon
Vitamin E olive oil, pepper, tahini, nuts & seeds, avocado, sunflower seeds
Vitamin K Brussel sprouts, seaweeds, blackstrap molasses, lentils, peas, cauliflower, beans, peas
Choline lecithin, sardines, anchovies, eggs, soya, peanuts
Chromium brewers yeast, wholemeal bread, rye bread
Iron tofu, beans & pulses, cabbage, watercress, prunes & dates, dried apricots, blackstrap molasses, pumpkin seeds, parsley, almonds
Magnesium green leafy vegetables, soya beans, cashew nuts, almonds, banana, prunes, broccoli, Wheatgerm, brewers yeast, buckwheat flour, brazils
Selenium Molasses, herrings
Zinc wholegrain rice, lentils, pumpkin seeds, almonds, tofu, ginger root, pecans, and split peas
During the crucial stage of your baby’s development, especially during pregnancy and the post natal period, zinc is an essential trace element needed for breaking down carbohydrates, in addition to its important role it plays in every area of reproduction and thus it’s the most vital nutrient for every pregnant mother.
Zinc is also required for the appropriate formation of elastic chains in connective tissues for both the growth of belly and boobs. It does help the uterus to contract effectively and the perineum to stretch efficiently.
Since zinc helps to prevent toxemia, post natal depression and premature births, it’s particularly the most important trace element required for fetal growth.
It’s documented that babies with lower zinc levels are prone to be restless and cry which adds extra stress to the life of baby and family.
This explains why it’s worth keeping zinc intake high to help with all the healing that is required after the birth.
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