While you do not need to "eat for two" in terms of the amount of food you consume, you do need to make smart choices to benefit both you and your baby. Pregnancy is a very important period. It is a time to think about your lifestyle, habits and diet and how they affect you and your future child. It is a time to consider if you wish to adopt healthy habits that will be beneficial to you and your baby both now and in the future.If you ate healthy before you got pregnant, you will not need to alter your diet by much. If you were not the healthiest eater before your pregnancy, it is not too late to make some changes now to make sure your fetus gets all of the nutrients necessary to develop into a healthy baby.
A healthy diet is one that is based mainly on plant foods. Therefore it is important to eat lots of vegetables, fruits, bread, potatoes, pasta, cereals, beans and lentils accompanied by only relatively small amounts of: low fat milk, cheeses, kefir and yogurts; fish, lean red meats, and poultry.
Vitamin D is found also in foods, such as oily fish, eggs, butter, and fortified margarine. In the Northern parts of Europe with low amounts of sunlight you may be prescribed supplements by your doctor, especially during the winter months.
Fish and shellfish are an important part of a healthy diet. They contain high-quality protein and other essential nutrients. They are low in saturated fat and contain omega-3 fatty acids that can contribute to heart health.
The reef fish which thrive on seaweed are also rich in iodine. Thus, a population consuming seaweed and reef fish will have a high intake of iodine.The iodine requirement during pregnancy is increased to provide for the needs of the fetus and to compensate for the increased loss of iodine in the urine resulting from an increased renal clearance of iodine during pregnancy.Thyroid volume progressively increases and is above the upper limit of normal in 10% of the women by the end of pregnancy.So it is also importent for thyroid function.
Like many people, you're probably wondering which advice to take: Eat more fish because of the heart-healthy benefits of omega-3 fatty acids, or limit fish because of the risk of toxins, such as mercury. Toss in questions about farm-raised versus wild fish and the safety of the fish you catch, and the issue becomes even cloudier.
However, nearly all fish and shellfish contain traces of mercury. Some fish and shellfish contain higher levels of mercury that may harm an unborn baby's developing brain and nerves. The Food and Drug Administration (FDA) advises women who may become pregnant, pregnant women, nursing mothers, and young children to avoid some types of fish with high mercury levels. Instead, they should eat fish and shellfish that are lower in mercury.
The AAP advises that the risks of exposure to methylmercury from fish have to be balanced with the health benefits of eating fish. Fish is a source of high-quality protein as well as unsaturated fatty acids and other beneficial nutrients. For some populations, locally caught fish may be the only good alternative for a nutritious diet.
Consumer Reports said that in an analysis of FDA data, it found that 6% of the cans of light tuna had as much mercury, and sometimes more than twice as much, as cans of albacore.Pregnant women also should avoid eating shark, swordfish, tilefish, and king mackerel, as those fish have high levels of mercury. But other types of seafood are safe to eat. Salmon, shrimp, clams, and tilapia are healthy sources of protein and are rich in heart-protecting omega-3 fatty acids that pregnant women need.
Eating recommended amounts of oily fish and seafood during pregnancy could boost the brain of your kids, says a new study.
Jean Golding and researchers of Bristol University and the US National Institute of Health questioned 11,875 women on their fish and seafood consumption during pregnancy.
Children, whose mothers ate lots of fish while pregnant, had better communication and social skills at the age of seven, reported the online edition of BBC News.
The researchers looked at social and communication skills, hand-eye coordination and the total IQ in the children up to the age of eight years. Socio-economic factors were also taken into account.
Eating less than 12oz (340gm) of fish and seafood a week was associated with a 48 per cent increased risk of children being in the lowest group for verbal intelligence, researchers said.
The limits aren't meant to discourage eating any fish during pregnancy, however. In fact, a British study published in February 2007 suggests that skimping on seafood during pregnancy may contribute to poor verbal skills, behavioral problems and other developmental issues during childhood.
Low fish and seafood intake during pregnancy was also associated with increased risk of poorer behaviour, motor, communication and social development scores, said the study published in British medical journal The Lancet.
The oily fish — a rich source of omega-3 fatty acids — that women should eat include salmon, mackerel, pilchards and sardines.
But the Food Standards Agency, which advises that pregnant women should eat one or two portions of oily fish a week, warns against eating certain types of fish likes shark, marlin or lots of tuna because of the risks to the developing foetus associated with mercury.
Allow 10 minutes of cooking time for every inch of thickness for medium-cooked fish. To see if it's done, use a fork or the tip of a knife to cut into the flesh. The fish should separate into flakes and appear opaque throughout.
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