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? »
- Labor and Delivery - Pregnancy, labor, and delivery questions answered about pregnancy.
- Hemorrhoids - In-depth article on hemorrhoids: symptoms, causes, and treatments including exactly what haemorrhoids (also known as piles) are. Read details about internal and external hemmorrhoids, and the different types of over-the-counter treatments.
- Pregnancy: Third Trimester Tests During Pregnancy - Learn about tests performed during the third trimester of pregnancy. These tests include group B strep screening, nonstress test, contraction stress test, electronic fetal heart monitoring, and a biophysical profile.
Latest Medical News
Pregnancy RSS