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November 24, 2009
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Pregnancy: Your Guide to Eating Right (cont.)

Can I Diet While I am Pregnant?

No. Do not diet or try to lose weight during pregnancy -- both you and your baby need the proper nutrients in order to be healthy. Keep in mind that you will lose some weight the first week your baby is born.

Can I Eat a "Low Carb" Diet While I'm Pregnant?

Low carbohydrate diets, such as Atkins and the South Beach Diet, are very popular. There have been no studies of the effects of a low carbohydrate diet on pregnancy, so its effect on the fetus, if any, are unknown. While you are pregnant, you should eat a balanced diet from all of the food groups.

Can I Maintain My Vegetarian Diet While Pregnant?

Just because you are pregnant doesn't mean you have to diverge from your vegetarian diet. Your baby can receive all the nutrition he or she needs to grow and develop while you follow a vegetarian diet if you make sure you eat a wide variety of healthy foods that provide enough protein and calories for you and your baby.

Depending on the type of vegetarian meal plan you follow, you may need to adjust your eating habits to ensure that you and your baby are receiving adequate nutrition (you should consume 200 to 300 more calories than you did before you became pregnant).

Why Do I Need More Calcium?

Calcium is a nutrient needed in the body to build strong teeth and bones. Calcium also allows blood to clot normally, muscles and nerves to function properly, and the heart to beat normally. Most of the calcium in your body is found inside your bones.

Your growing baby needs a considerable amount of calcium to develop. If you do not consume enough calcium to sustain the needs of your developing baby, your body will take calcium from your bones, decreasing your bone mass and putting you at risk for osteoporosis. Osteoporosis causes dramatic thinning of the bone, resulting in weak, brittle bones that can easily be broken.

Pregnancy is a critical time for a woman to consume more calcium. Even if no problems develop during pregnancy, an inadequate supply of calcium at this time can diminish bone strength and increase your risk for osteoporosis later in life.

How Much Calcium Should I Consume During Pregnancy?

The following guidelines will help ensure that you are consuming enough calcium throughout your pregnancy:

  • The U.S. Recommended Daily Allowance (USRDA) for calcium is 1200 milligrams (mg) per day for pregnant and lactating (breastfeeding) women over age 24. The USRDA for women under age 24 is 1200 to 1500 mg. of calcium per day.
  • Eating and drinking at least four servings of dairy products and calcium-rich foods a day will help ensure that you are getting 1200 mg. of calcium in your daily diet.
  • The best sources of calcium are dairy products including milk, cheese, yogurt, cream soups and pudding. Calcium is also found in foods including green vegetables (broccoli, spinach and greens), seafood, dried peas and beans.
  • Vitamin D will help your body use calcium. Adequate amounts of vitamin D can be obtained through exposure to the sun and in fortified milk, eggs and fish.

How Can I Get Enough Calcium if I'm Lactose Intolerant?

Lactose intolerance is the inability to digest lactose, the sugar found in milk. If you are lactose intolerant, you may have cramping, gas or diarrhea when dairy products are consumed.

If you are lactose intolerant, you can still receive the calcium you need. Here are some suggestions:

  • Try consuming small amounts of milk with meals. Milk may be better tolerated with food.
  • You may be able to tolerate certain milk products that contain less sugar including cheese, yogurt and cottage cheese.
  • Eat non-dairy calcium sources including greens, broccoli, sardines and tofu.
  • Use Lactaid Milk fortified with calcium. Talk to your dietitian about other lactose-reduced products.

Should I Take a Calcium Supplement?

If you have trouble consuming enough calcium-rich foods in your daily meal plan, talk to your doctor or dietitian about taking a calcium supplement. The amount of calcium you will need from a supplement depends on how much calcium you are consuming through food sources.

Calcium supplements and some antacids containing calcium, such as Tums, may complement an already healthy diet. Many multiple vitamin supplements contain little or no calcium; therefore, you will need an additional calcium supplement.



Next: Why do I Need More Iron during Pregnancy? »

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