Pregnancy Nutrition
General guidelines to help ensure a healthy pregnancy and birth include the following:
- FOOD VARIETY: Focus on eating a variety of nutrient dense foods (e.g. many colors of vegetables, fruits, salads, beans, organic meats, fatty fish, fermented foods, bone broths, avocado, coconut, and whole grains soaked overnight) to ensure a sufficient supply of basic nutrients.
- PROTEIN: Increase your pre-pregnancy protein intake by 20% (based on
300 more calories per day) from healthy hormone free chicken, turkey,
meat, fish, or whey protein smoothies. This is critical to avoiding high blood pressure, bloating, blood sugar problems, excessive weight gain, and low energy.
- Healthy FATS: Cod Liver Oil to supply 20,000 IU vitamin A and 2000 IU vitamin D per day
- 2 tablespoons coconut oil daily, used in cooking or smoothies, etc.
- WATER: Drink at least 8-10 cups of water per day. Herbal flavored teas are also great. Red Raspberry tea is a delicious pregnancy uterine tonic.
- MILK: Up to 1 quart (almost a litre) whole organic milk daily, preferably raw milk and from pasture-fed cows.
- BUTTER: 4 tablespoons butter daily, preferably from grass-fed cows
- EGGS: 2 or more organic Omega 3s eggs daily, preferably from pastured (free-roaming) chickens
- LIVER: 3-4 ounces fresh organic liver from a reputable farm (i.e. www.USWellnessMeats.com), once or twice per week. If you have been told to avoid liver for fear of getting “too much Vitamin A,” be sure to read Vitamin A Saga.
- SEAFOOD: Fresh seafood, 2-4 times per week, particularly wild salmon, shellfish and fish eggs. (i.e. www.vitalchoice.com)
- We highly recommend you purchase your fish from companies who harvest fish which are very low in mercury and antibiotics, and perform analysis to guaranty their purity. One example is www.VitalChoice.com. You can purchase their canned salmon at a great price, and each 3.75oz can contains a whopping 1,300mg of EFAs and 700mg DHA! That's equivalent to swallowing about 3-4 fish oil capsules.
- FISH: Consumption of fish
during pregnancy and lactation has been found to be healthy for babies'
neural development, yet women must be careful about the kinds of fish
they choose, as many can be contaminated by methylmercury- a dangerous
neurotoxin, as well as other types of contaminates. In general, women
should avoid ALL freshwater fish, as well as ocean species like shark,
swordfish, mackerel and tilefish. Tuna should be consumed only
infrequently unless purchased by a company such as Vital Choice who
ecologically harvest only young tuna very low in mercury. The safest
fish choices include: wild caught Alaskan salmon, cod, haddock, herring
and sardines. The smaller the fish and the younger the fish, the lower
it is in toxins.
- MEATS: Consume only grass-fed organic meats, and consume them with their fat. Grass fed meat is worth every penny! It contains good fats, and less bad fats (more anti-inflammatory Omega 3s and less pro-inflammatory omega 6s and saturates), and organic beef is not injected with hormones and antibiotics. Exposure to exogenous hormones from your food will affect the health your infant as it increases rates of disease. A great company who delivers grass fed organic beef to your door overnight on ice is www.USwellnessmeats.com. If you're on a budget, they have "minute steaks" which are very reasonably priced and delicious.
- ENZYMES: If you experience nausea or morning sickness, or feel too full too soon in the later stages of pregnancy, it may be helpful to eat several small meals rather than a few large meals, and take a digestive enzyme or two with each meal.
- HEARTBURN: To control heartburn, try to stay upright after eating meals, avoid eating large meals within several hours of bedtime, and try taking a digestive enzyme with each meal or snack, or 1 Tablespoon Apple Cider Vinegar (ACV) mixed in water during every meal. (must be ACV and not some other vinegar).
- Limit your consumption of caffeine and refined sugar.
- Avoid all alcoholic beverages, tobacco, and recreational drug use.
Check with your doctor to find out if you can discontinue your
medications.
- Take a good prenatal multivitamin which contains plenty of folic acid (800mcg daily), B-vitamins, vitamin E, C, and minerals like iron (25-35mg per day) calcium and magnesium. One per day is not sufficient. Typically, 2 capsules with each meal is standard for a good pre-natal multi.
- DHA: Take at least 1,000mg of DHA (Omega 3) and 500mg L-Carnitine which is proven to help have a healthy pregnancy and fetal development. Research shows that pregnant women taking DHA daily had infants with sharper problem-solving skills. Yet, research shows that few U.S. women meet this goal.
Source: Maternal consumption of a docosahexaenoic acid-containing functional food during pregnancy: benefit for infant performance on problem-solving but not on recognition memory tasks at age 9 mo.
- PROBIOTICS: Take an excellent quality probiotic such as HLC High Potency Powder or capsules. Probiotics will help form the baby's immune system and reduce risk of autoimmune conditions, allergies, and skin problems through their life. There is also some evidence that probiotics may help to protect your intestinal tract from food borne infections.
- EXERCISE: After consulting with your physician or midwife, you should continue a similar type of exercise program from your pre-pregnancy days. If you did not exercise before, be sure to engage only in mild to moderate exercise. Walking, prenatal yoga and swimming are all excellent choices for exercise during and throughout a normal pregnancy. Exercise should be geared to increasing your sense of well-being, making you feel more relaxed, and maintaining your general overall health. Pregnant women who exercise regularly tend to enjoy their pregnancy more. Exercise may also reduce the stress of the delivery for both the mother and baby.
- POST-PARTUM: After pregnancy, continue your supplement and dietary program for at least 6 months to aid your body in recovery. Increase calorie intake by 500 per day during lactation (from pre-pregnancy calorie intake), again focusing on protein.
- Post-Partum recommendations include 1 Tbsp per day of Finest Pure Fish Oils (Omega 3s) or Cod Liver Oil, 1-2 mg of Folic Acid, B-complex, and Carnitine.
AVOID:
* Trans fatty acids (e.g., hydrogenated oils)
* Junk foods
* Commercial fried foods
* Sugar
* White flour
* Soft drinks
* Caffeine
* Alcohol
* Cigarettes
* Drugs (even prescription drugs - seek Dr's help)
Fish Oils During Pregnancy and Breastfeeding
The benefits of taking at least 1,000mg of EFAs while pregnant is tremendous. Read summaries of scientific research HERE. Omega-3 EFA levels in fetuses and infants is directly correlated to: - Intelligence, IQ, comprehension, cognition, vocabulary (at 9 mth to 5 yrs)
- Attention Deficit Hyperactivity Disorder (AHDH)
- Autism Spectrum Disorder (ASD)
- Attention, learning, behavior, problem solving
- Visual acuity
- Chronic diseases: diabetes, asthma, Cystic Fibrosis, Inflammatory Bowel Disease (IBD)
- Immune Function, disease prevention
- Allergies
- Obesity
- Hostility
Research Articles on the Benefits of Taking Fish Oils (DHA) During Pregnancy
DHA supplements during pregnancy boost babies' intelligence
09/01/2003 - Mothers who supplement their diet with fatty acids rich in docosahexaenoic acid (DHA) during pregnancy and lactation may be doing their children a favor in later years, say researchers in this month’s Pediatrics journal.
Researchers in Norway examining the effects of DHA on mental development found that those children whose mothers had a higher intake of DHA during pregnancy scored higher on intelligence and achievement tests at four years of age than those whose mothers took fatty acids not containing DHA. The researchers at the University of Oslo enrolled women during the 18th week of pregnancy in a randomized, double-blind trial and supplemented their diets with one of two different polyunsaturated fatty acids (PUFAs).
Participants received either cod liver oil (containing very-long-chain omega-3 PUFA rich in DHA and other omega-3 fatty acids) or corn oil (a long-chain omega-6 PUFA with no DHA content). They took the supplements from the point of enrollment until three months after childbirth.Researchers then completed assessments of intelligence using the Kaufman Assessment Battery for Children (K-ABC) for 84 child subjects once they reached four years of age.
The team found that children born to mothers who had taken the cod liver oil during pregnancy and lactation scored significantly higher (approximately 4.1 points) on the Mental Processing Composite of the K-ABC test compared to children whose mothers had received corn oil.
The researchers classified these increases as significant. Commenting on the findings, Henry Linsert, CEO of Martek BioSciences, said: "First, this is the only study that has specifically measured IQ in order to quantify the developmental benefits associated with DHA supplementation. Second, by showing an improvement in intelligence at four years of age, this study demonstrates that the developmental benefits of DHA persist well beyond infancy."
Fish oil supplementation during pregnancy improved hand-eye coordination in children when tested at 2 1/2 years of age
In this double-blind placebo controlled study, Australian researchers supplemented 98 women with a high dose of fish oil from week 20 of pregnancy until delivery. When these children were tested at age 2 1/2 against their peers, whose mothers received olive oil capsules instead of fish oil during their pregnancies, their hand-eye coordination skill scores were found to be significantly higher.
Published in the Archives of Disease in Childhood, Fetal and Neonatal Edition. Dec., 2006. Dunstan, J. et al.
Fish Oil Supplements During Pregnancy
Reduces Infant Immune Reponses to Allergens
Omega-3 fatty acids are recommended as part of a balanced diet, but a pediatrician at The University of Western Australia (UWA) has discovered that they could also be used to prevent allergies in babies and children.
UWA Associate Professor Susan Prescott and a research team examined the effects of Omega-3 polyunsaturated-rich fish oils in pregnancy, on the developing infant immune responses.
They found that babies whose mothers were given fish oil supplements during pregnancy had reduced infant immune responses to allergens such as cat and house dust mite. It was also noted that these babies were three times less likely to develop allergies to food, such as egg, and have less severe infantile eczema in the first year of life.
"With the dramatic increase in allergic disease in recent years, there is an urgent need to identify environmental changes which may be responsible," Associate Professor Prescott, Head of UWA's School of Paediatrics and Child Health said.
"One significant change that has occurred with progressive westernization has been falling intakes of omega-3 polyunsaturated fatty acids. So there has been growing interest in dietary omega-3 replacement in the prevention of allergic diseases."
Associate Professor Prescott's findings are published in the international Journal of Allergy and Clinical Immunology December 2003 issue
Importance of Omega 3s to mom & baby during pregnancy and lactation by Vital Choice
Breastfeeding Nutrition
Breastfeeding is a time when a woman's nutritional needs are at their peak. Your caloric intake is also about 500 calories above your pre-pregnancy intake, but more important than calories are the type of foods you consume. The guidelines are nearly identical to pregnancy nutrition. This is one of the most critical times to eat a balanced variety of fresh fruit and vegetables, and high quality meat, poultry, fish (low in mercury such as www.vitalchoice.com).
Your baby's brain and nervous system is quickly developing during
this time, so it is especially important to make healthy food choices, be
sure to eat a very nutrient dense diet, and plenty of Omega 3s. Protein
intake should be 15-20% higher than pre-pregnancy in order to keep your
muscle tissue from breaking down, allowing your organs and hormones to
repair, and keep fueling the tissues for milk production. Select fresh
and organic foods whenever possible. Do no overcook veggies or eat
fried foods. Consume plenty of high quality grass-fed
meats/poultry/turkey and "clean" fish from the Alaskan ocean. Avoid
junk food and refined foods. Take your vitamins regularly for at least
6-12 months after birth. Your body and organs need at least 2 years to
fully recover from your pregnancy and birth. Nurture your body!
La Leche Leauge is an incredible organization which helps breastfeeding moms (for free!). Look up your local organization, and look through their site for valuable breast feeding info. For their general dietary tips and recommendations while breastfeeding, click HERE to visit La Leche League's international website.
Eliminating Sensitivities to Breastmilk
Be on the lookout for any food sensitivities your baby may have to your breastmilk. A baby's newly developing digestive system is very premature and can have trouble digesting certain components in your milk during the first few months, especially if he/she or you took antibiotics. A common intolerance is to cow's milk or cow's dairy which is passed through your breastmilk. If your baby has a lot of gas pain, vomiting/excessive spit up after nursing, or colic, you may want to try eliminating some foods to see if symptoms improve, and give them HLC Neonate infant probiotic daily.
Most common foods to cause reaction include: cow's dairy (Goat dairy OK), soy, citrus, tomatoes, cruciferous veggies (broccoli, cabbage, kale, cauliflower, onions), garlic, egg whites, wheat (gluten), shellfish, nuts, excess beans, chocolate, Indian or spicy foods. The easiest way to figure it out is to eliminate all these foods for 1-2 weeks and see if symptoms improve, then add back one food at a time every day or two to see if your baby tolerates it. Whatever food(s) your baby has trouble digesting now will improve in 1-5 months. You can re-introduce the sensitive food every month to see if the reaction still occurs. Sometimes just consuming small amounts of that food does the trick. Giving your baby an infant probitic such as HLC Neonate can be extremely helpful in helping them build their intestinal flora and digest better. If you suspect your baby has yeast, you should combine the probiotic with liquid garlic drops and Gentian Violet.
Increasing Breastmilk Supply
If you are following all the nutritional recommendations, and drinking plenty of water/herbal teas, but your breast milk supply is still lower than your baby needs, try these tips:
1) Pump your milk after every feeding and in place of any skipped nursing feeding (i.e. giving formula) so that your breasts are completely emptied every 2-3 hours.
2) Take Lactate Support supplement: 3-6 capsules per day in divided doses between meals (i.e. 2 caps 3x daily on an empty stomach). You will notice the increase milk supply within 48 hrs.
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Category
Pregnancy Nutrition
Fish Oils (Omega 3s) during pregnancy and breastfeeding
Breastfeeding Nutrition
Our recommended prenatal vitamin packets
