What Your Baby Needs

In the United States, there are around six million pregnancies (American Pregnancy Association). These women are inundated with advice and tips from family, well-wishers, and the internet about how to take care of their bodies during this exciting time. Who is right? All women want their children to be healthy and happy.

It is my goal to give some well founded advice to these mothers. The first bit of advice I would like to give is, go see your doctor. He or she will give you the best medical advice for you. Doctors are able to give you individual advice, whereas the internet and well-wishers can only give you general advice and things that worked for them personally. Every woman's body is different, so it makes sense that different things are needed, right?

In this blog, I would like to focus on different nutrients that pregnant women need. What vitamins and minerals are crucial for a baby's development? What will happen if the proper amount of nutrients are not consumed? How can I make good food that incorporate the nutrients I need? My information will come from organizations such as the American Pregnancy Association, the FDA, or other such reputable sources. I would ask the reader to remember however, that this blog contains general advice and does not account for different needs of each woman. Before making any changes in your diet, consult your doctor.

Pregnancy is an exciting time for a woman. Enjoy the time and learn as much as you can about what is happening to your body and to the little one growing inside of you. The more you know, the better you will be able to take care of yourself and your baby.

Frequently Asked Questions, Part One

Here are some frequently asked questions about pregnancy from expecting mothers.

How do pregnancy tests work?

All pregnancy tests work by detecting a certain hormone in the urine or blood that is only there when a woman is pregnant. This hormone is called human chorionic gonadotropin (kohr-ee-ON-ihk goh-NAD-uh-TROH-puhn), or hCG. It is also called the pregnancy hormone.

hCG is made when a fertilized egg implants in the uterus. This usually happens about six days after the egg and sperm merge. But studies show that in up to 10 percent of women, implantation does not occur until much later, after the first day of the missed period. The amount of hCG rapidly builds up in your body with each passing day you are pregnant.

To find more information about pregnancy tests, go here.

Why do I need prenatal care?

Prenatal care can help keep you and your baby healthy. Babies of mothers who do not get prenatal care are three times more likely to have a low birth weight and five times more likely to die than those born to mothers who do get care.

Doctors can spot health problems early when they see mothers regularly. This allows doctors to treat them early. Early treatment can cure many problems and prevent others. Doctors also can talk to pregnant women about things they can do to give their unborn babies a healthy start to life.

For more information about prenatal care, go here

Is exercise during pregnancy safe?

In general, exercise is safe for women with normal pregnancies who have no pre-existing health problems, but you should always get approval from your doctor before starting any fitness program.

Why should I exercise during pregnancy?

According to the American College of Obstetricians and Gynecologists (ACOG)*, pregnancy exercise:

• Helps reduce backaches, constipation, bloating and swelling
• Gives you energy
• Improves your mood
• Improves your posture
• Promotes muscle tone, strength and endurance and
• Helps you sleep better

For more information about exercise during pregnancy, go here

Why should I breastfeed?

Breastfeeding is normal and healthy for infants and moms. Breast milk has disease-fighting cells called antibodies that help protect infants from germs, illness, and even sudden infant death syndrome (SIDS). Breastfeeding is linked to a lower risk of various health problems for babies, including:

• Ear infections
• Stomach viruses
• Respiratory infections
• Atopic dermatis
• Asthma
• Obesity
• Type 1 and type 2 diabetes
• Childhood leukemia
• Necrotizing entercolitis, a gastrointestinal disease in preterm infants

In moms, breastfeeding is linked to a lower risk of type 2 diabetes, breast cancer, ovarian cancer, and postpartum depression. Infant formula cannot match the exact chemical makeup of human milk, especially the cells, hormones, and antibodies that fight disease. For most babies, breast milk is easier to digest than formula. It takes time for their stomachs to adjust to digesting proteins in formula because they are made from cow's milk.

For more information about breastfeeding, go here.

Frequently Asked Questions, Part Two

FAQ's continued:

While pregnant, you're eating for two, as the old saying goes -- but just what are you two supposed to be eating?

• Get all essential vitamins and minerals daily. That means sticking with the prenatal vitamins you started prior to becoming pregnant, as well as eating a healthy diet.
• Fill your plate with leafy greens, fruits, veggies, and whole grains (like wheat breads and cereals). Get plenty of calcium-rich foods like broccoli and low-fat milk and yogurt, to help build your baby's bones and teeth. Stick to lean meats like chicken and turkey.

Foods to avoid during pregnancy include:

• Fish with lots of mercury. High levels of mercury can damage a baby's developing brain. But don't cut out fish completely -- they give you important omega-3 fatty acids. Cut out fish like swordfish, tilefish, and shark. If you love your tuna and snapper, you can still eat it -- just cut back to no more than one serving a week. You can eat up to two servings of fish like salmon, catfish, mahi mahi, and cod, along with shellfish like shrimp, crab, and scallops. For a more detailed list of fish and their mercury levels, go to http://www.americanpregnancy.org/pregnancyhealth/sushimercury.htm.
• Raw fish. Sorry, sushi and sashimi lovers.
• Unpasteurized soft cheeses like brie, Camembert, feta, gorgonzola, and Roquefort. They may contain bacteria called listeria that can cross the placenta, potentially causing miscarriage or leading to a life-threatening infection.
• Unpasteurized milk, which can also contain listeria.
• Cold ready-to-eat meats, like hot dogs and luncheon meats; these can also contain listeria. Reheat these foods until they are steaming.
• Uncooked or cured eggs and meats, like prosciutto, runny eggs, and sauces made with raw eggs (like some hollandaises).
• Alcohol. There is no known safe level of exposure to alcohol for a fetus. Prenatal exposure to alcohol can interfere with healthy development and lead to fetal alcohol syndrome, one of the most common causes of mental retardation and the only one that is completely preventable.
• Caffeine. While some studies show that moderate caffeine intake during pregnancy is OK, others have found a link to miscarriage, so it's particularly important to steer clear of caffeine during the first trimester. Large amounts of caffeine have been linked to premature birth and low birth weight, so do your best to switch to decaf. If you can't cut it out entirely, limit intake to 300 milligrams per day or less (1-2 cups of coffee).

Are there other activities I should steer clear of while pregnant? Do more of?

Here are some key dos and don'ts:

DO:

• Exercise. Light to moderate exercise during pregnancy is good for you, strengthening your back and abdominal muscles, improving your balance and helping to speed your recovery after delivery. (See more about this in question 4 below.)
• Have sex. Unless you have a high-risk pregnancy and your doctor has advised you against it, sex during pregnancy is safe. The baby is protected by your amniotic fluid. Especially in later pregnancy, though, avoid lying flat on your back during sex; the uterus can compress the veins in the back of your abdomen and leave you lightheaded or nauseous.
• Wash your hands before preparing food, before meals, after handling raw meats, and after using the bathroom.
• Clean house. Sorry, most household cleaning products, including bleach, are safe for use during pregnancy. Just be sure the room is well ventilated, read warning labels, and avoid mixing chemicals (like ammonia and bleach) -- good advice for cleaning safety whether you're pregnant or not.
• Travel by airplane -- sometimes. The American College of Obstetricians and Gynecologists (ACOG) says that the second trimester is the safest time for air travel, when you're at the lowest risk of miscarriage or premature labor. Generally, if you have a healthy, uncomplicated pregnancy, there's no special risk posed by commercial air travel. (ACOG recommends that pregnant women stop flying at 36 weeks' gestation.) Be sure to stay hydrated during the flight by drinking plenty of fluids, and keep your seat belt on! And no matter whether you're traveling by car, train, bus or plane, get up and move around every so often, and be sure to stretch your legs and back.
• See your dentist. Preventive cleanings and annual exams are a very good idea during pregnancy, as your rising hormone levels can cause bleeding gums and irritation. Since gum infections have been associated with preterm births, keeping your mouth healthy is important.

DON'T:

• Change the cat's litter box. No, this isn't just an excuse to get out of an icky task; cat feces can transmit an infection called toxoplasmosis, which can lead to severe problems in newborns, including low birth weight, jaundice, mental retardation, and convulsions.
• Use saunas, hot tubs, and tanning booths. Excessive heat can be harmful to the baby, and has been linked to spinal malformations.
• Paint. Let somebody else paint the baby's room; pregnant women shouldn't be exposed to toxic substances and chemicals, which include paint and cleaning solvents.
• Get an X-ray. Unless you absolutely have to, avoid tests like X-rays and mammograms while pregnant, which can be dangerous to your growing baby. If you absolutely must have an X-ray, make sure that your doctor or dentist knows you are pregnant so they can take extra precautions.
• Ride the Great American Scream Machine or the Tower of Terror. Though no studies have been done to document this, there is concern that the rapid stops and jarring forces of rides like this could cause placental abruption (premature separation of the placenta from the uterine wall). Play it safe and stick to the Ferris wheel until the baby's born.

What can I do to relieve or stave off pregnancy symptoms like nausea and vomiting, heartburn, leg cramps, and hemorrhoids?

Pregnancy may come with a host of uncomfortable symptoms, but you don't have to suffer in silence. Here are some tips for preventing some of the most common symptoms of pregnancy -- or at least easing some of the discomfort.

• Nausea and vomiting: Get up slowly in the morning; movement can make nausea worse. Don't let your stomach completely empty: eat five or six small meals throughout the day. Drink plenty of fluids, get lots of fresh air, and avoid fatty foods that are hard to digest. And trust your instincts. If something smells good to you and the thought of it doesn't make you nauseous, you can probably eat it.
• Leg cramps: Exercise regularly, get plenty of fluids, and avoid sitting in the same position for a prolonged period of time. Stretch your legs before going to bed by straightening your leg heel first and wiggling your toes. Massage your legs and apply heat to relieve a cramp.
• Heartburn: Avoid greasy or fatty foods, garlic, spicy foods, and drinks containing caffeine. Eat smaller meals, and avoid bending or lying down right after a meal.
• Hemorrhoids: Drink plenty of liquids, eat a high-fiber diet, exercise regularly, and avoid long periods of standing or sitting. To relieve hemorrhoid pain, take periodic sitz baths, apply cold compresses, and ask your doctor which OTC creams are safe to use.
• Backache: Wear low-heeled shoes with good arch support to avoid straining your lower back muscles. Avoid lifting heavy objects or standing for long periods of time. Make sure your mattress is firm, and that chairs you sit in have good back support (a small pillow placed in the small of your back can help). Don't take medications for back pain unless OK'd by your doctor. Try a heating pad, warm water bottle, or cold pack instead.

How much weight should I gain during pregnancy?

Pregnancy doesn't equal a get-out-of-jail-free card for a caloric spending spree. Weight gain during pregnancy is a lot like Goldilocks and the Three Bears: you don't want too much, you don't want too little -- you want "just right." If you gain too much weight, you're at risk for conditions like gestational diabetes; too little, and your baby may be born at a low birth weight. What's "just right" for you?

• If you're at a normal weight before pregnancy, gain between 25 to 35 pounds during pregnancy.
• If you are overweight before pregnancy, gain 15 to 25 pounds.
• If you are underweight prior to pregnancy, gain 28 to 40 pounds.
• For multiple births, consult your doctor (usually, you should gain about 35 to 45 pounds for twins).

The average woman should gain about 2 to 4 pounds during her first three months of pregnancy, and 1 pound a week for the remainder of her pregnancy.

How can I make a birth plan for labor and delivery?

A birth plan for labor and delivery is a clear, one-page statement about how you want the birth of your baby to go.

Ask your obstetrician, midwife, hospital, or birthing center what the policies are for deliveries. Then, think about the areas that you'd like to mention in your birth plan. Some questions to ask yourself:

• Who do you want present at the birth?
• What do you want for pain relief? (Epidural or other medications, hypnobirthing /self-hypnosis , massage, guided imagery, and breathing exercises are options you can consider.)
• What position or positions do you want to be in to give birth? Would you like to have the option to stand, walk around, squat, or get on your hands and knees?
• Do you want an episiotomy? If not, what would you like done to help avoid one?
• What do you want for the baby's care after the birth? Will your baby be in the room with you? What are your preferences about feeding and sleeping?

Keep in mind that this is a birth plan, not a birth mandate. Be positive about stating what you want, but understand that things can change during the course of labor, and be prepared for the unexpected. Include in your birth plan notes about what you would like if complications arise, such as if a caesarean becomes necessary.

All of these FAQ plus more can be found at webmd.com

Folic Acid

Folic acid is one of the most important nutrients that a woman and her baby need. It is a type of B vitamin that our body uses to make new cells. The CDC encourages all women to get 400 micrograms of folic acid every day.

So why is folic acid so important for a pregnant woman? A woman that does not get enough folic acid puts her child in danger of developing a neural tube defect such as spinal bifida. Spinal bifida occurs when the spinal cord does not close the right way, resulting in a bulge in the lower back. For more information about spinal bifida, go here. Another condition that can occur from lack of folic acid is anencephaly, which occurs when the brain is not fully developed. Children with this condition usually do not live long. For more information about anencephaly, go here.

The good news? These conditions are easily preventable! A woman who gets the recommended amount of foic acid significantly reduces the risk of her child developing one of the conditions mentioned above. Consult your doctor about how much folic acid is right for you.

Folic acid is found in foods like leafy green vegitables, citrus fruits, beans, breads, cereals, rice, and pastas (list taken from American Pregnancy Association). Most women still have to take supplements as recommended by their doctor.

Here are some great websites I found that have great information about folic acid:

The American Pregnancy Association
CDC
WebMD

Here is a great recipe idea to incorporate folic acid in your diet:

(Recipe taken from Allrecipes.com)

Zesty Southern Pasta and Bean Salad

Prep Time: 1 Minute Cook Time: 10 Minutes Ready In: 15 Minutes Servings: 8

"A zesty pasta salad with pinto beans, black beans, corn and tomatoes."

Ingredients:

2 cups small seashell pasta 1/3 cup Italian-style salad dressing salt to taste 1 (15 ounce) can pinto beans 1 (15 ounce) can black beans 1 (15 ounce) can whole kernel corn, drained 3 tomatoes, chopped

1 1/2 tablespoons ground cumin 1/2 tablespoon chili powder 1/2 teaspoon onion powder 1/2 teaspoon garlic powder 1/4 teaspoon dried red pepper flakes (optional) salt and pepper to taste

Directions:

1.	Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain and rinse pasta in cold water. Place in a large mixing bowl and add dressing and salt; mix well.
2.	Combine pinto beans and black beans in a colander; rinse with cold water and add to pasta. Add corn, tomatoes, cumin, chili powder, onion powder, garlic powder, dried red pepper flakes and salt and pepper to taste; toss lightly.
3.	Chill salad in refrigerator until ready to serve.

Iron

Iron is an important mineral for all women, but especially for pregnant women. Iron plays an important role in the creation of new red blood cells and the transportation of oxygen in the blood. Pregnant women need more iron because their baby is making red blood cells from scratch and the iron needed comes from the mother. A mother who does not get enough iron is considered anemic. Persistent anemia in a pregnant woman can cause a preterm delivery or a low-birthweight baby, which can cause problems for the baby's health. Luckily, the iron in a woman's body goes first to fulfill the baby's needs, and then her own. On the down side, some women still do not get enough iron to meet the needs of her baby. Anemia in the mother can cause problems for her health as well. Anemic women often have a lack of energy and feel dizzy. They also bleed a lot more during birth, which can make a transfusion necessary. It is very important that a mother gets enough iron to meet the needs of her baby and her own body. For more information about iron deficiency, go here.

Iron can be found in many different types of food. There are two types of iron, heme and nonheme. Heme iron is much more easily absorbed by your body. This is the type of iron found in meat. Nonheme is harder for your body to absorb and is found in foods like beans, leafy greens, and iron fortified cereal. After discussing your needs with your doctor, try some of these foods:

Common sources of heme iron:

• 3 ounces canned, drained clams: 23.8 mg
• 3 ounces cooked oysters: 10.2 mg
• 3 ounces lean beef chuck: 3.2 mg
• 3 ounces lean beef tenderloin: 3.0 mg
• 3 ounces roast turkey, dark meat: 2 mg
• 3 ounces roast turkey, light meat: 1.4 mg
• 3 ounces roast chicken, dark meat: 1.1 mg
• 3 ounces roast chicken breast: 1.1 mg
• 3 ounces halibut, cooked, 0.9 mg
• 3 ounces pork loin, 0.8 mg

(Three ounces of meat is about the size of a deck of cards.)

Common sources of nonheme iron:

• 3/4 cup iron-fortified ready-to-eat cereal: 18 mg
• 1 cup instant fortified oatmeal: 10 mg
• 1 cup edamame (boiled soybeans): 8.8 mg
• 1 cup cooked lentils: 6.6 mg
• 1 cup cooked kidney beans: 5.2 mg
• 1 cup chickpeas: 4.8 mg
• 1 cup lima beans: 4.4 mg
• 1 cup cooked black or pinto beans: 3.6 mg
• 1 tablespoon blackstrap molasses: 3.5 mg
• 1/2 cup raw, firm tofu: 3.4 mg
• 1/2 cup boiled spinach: 3.2 mg
• 1 cup prune juice: 3 mg
• 1/2 cup raisins: 1.5 mg
• 1 slice whole wheat or enriched white bread: 0.9 mg

For more information about iron go to http://www.babycenter.com/0_iron-your-needs-during-pregnancy_1468.bc?page=1.

Here is recipe idea from allrecipes.com:

Campbell's Kitchen Beef Stir-Fry

Beef and vegetables stir-fry quickly to tenderness and are sauced with a classic broth, soy and garlic mixture." Cook time: 25 minutes. Serves 4.

Ingredients:

1 pound boneless beef sirloin steak or beef top round steak 2 tablespoons cornstarch 1 (10.5 ounce) can Campbell's® Condensed Beef Broth

2 tablespoons soy sauce 2 tablespoons vegetable oil 3 cups cut-up vegetables** 1/4 teaspoon garlic powder Hot cooked rice

Directions:

1.	Slice beef into very thin strips. Mix cornstarch, broth and soy until smooth. Set aside.
2.	Heat oil in skillet. Add beef and stir-fry until browned and juices evaporate. Push beef to one side of skillet.
3.	Add vegetables and garlic powder and stir-fry until tender-crisp.
4.	Stir cornstarch mixture and add. Cook and stir until mixture boils and thickens. Serve over rice.

**Use broccoli flowerets, sliced carrots and green or red pepper strips for vegetables.

Vitamin C

Vitamin C plays an important part in the health of a baby. This vitamin increases iron absorption in the blood, enabling the iron to do it's job. For more information about why iron is important, refer to my post on iron here. Vitamin C also helps to build strong bones, fortifies the immune system, keeps blood vessels strong, and keeps red blood cells healthy. In simple terms, vitamin C is responsible for cementing new cells together. For more information about vitamin C please visit the following two website: WebMD and BabyCenter.com.

A lack of vitamin C can cause anemia because iron is not being absorbed into the blood. Vitamin C deficiency can also cause a condition called scurvy. Scurvy is characterized by aches and pains, bleeding/tender gums, and irritability. Although not common in developed countries today, scurvy used to be a serious problem. Babies and the elderly population are still at risk for developing scurvy because of a deficiency in vitamin C. Some scientists attribute some cases of SIDS (Sudden Infant Death Syndrome) to scurvy, though there has not been sufficient research proving causation. For more information on scurvy, visit the following link: eMedicine.

Thankfully, vitamin C is a nutrient that most women like to get. It is commonly found in citrus fruits such as oranges, lemons, limes, strawberries, and grapefruit, or in other foods such as potatos, cauliflower, and broccoli. For a more detailed list go to: BabyCenter.com.

The best way to incorporate vitamin C into your diet is to eat a citrus fruit for a snack. One of my favorite ways to eat broccoli, is to bake a potato and eat it smothered cooked broccoli and melted cheese. Below is another recipe that is a delicious way to get your vitamin C.

Campbell's Kitchen Chicken Broccoli Divan

"This saucy classic pairs cooked chicken or turkey with broccoli in a cheesy sauce, which stirs together easily. Bake until piping hot and serve with hot biscuits or noodles." Prep Time: 15 Minutes; Cook Time: 25 Minutes.

Ingredients:

1 pound fresh broccoli, cut into spears 1 1/2 cups cubed cooked chicken or turkey 1 (10.75 ounce) can Campbell's® Condensed Broccoli Cheese Soup or Campbell's® Condensed 98% Fat Free

Broccoli Cheese Soup* 1/3 cup milk 1/2 cup shredded Cheddar cheese (optional) 2 tablespoons dry bread crumbs 1 tablespoon butter or margarine, melted

Directions:

1.	Arrange broccoli and chicken in 9-inch pie plate or 2-quart shallow baking dish.
2.	Mix soup and milk and pour over all.
3.	Sprinkle with cheese. Mix bread crumbs with butter and sprinkle on top.
4.	Bake 400 degrees F for 25 minutes or until hot.

Recipe taken from Allrecipes.com

Calcium

Calcium does more than just build strong bones and teeth, though that is a very important role that calcium has. This mineral also aids in the development of a healthy heart and a normal heart rhythm. Calcium also helps in the building of stong nerves, muscles, and a normal blood clotting ability. Nutritionists recommend that women between the ages of 19 and 50 get about 1,000 mg of calcium a day.

When a baby does not get enough calcium from the mother's diet, he/she will begin to take calcium from the mother's bones. This can lead to problems for the mother later in life, like osteoporosis, if she does not replenish those calcium stores. A series of studies have shown that women who have enough calcium are much less likely to experience pre-eclampsia during her pregnancy. Statistically, pre-eclampsia affects 5-8% of pregnancies. For more information about pre-eclampsia, follow this link.

Dairy products are the best way to give your body and baby the calcium they need. Calcium fortified foods and some fish also contain good amounts of this important mineral. However, consult your doctor before eating any type of fish because fish can be detrimental to the health of you and your baby.

The following websites have great information about why you need calcuim and ways to incorporate it into your diet.

BabyCenter.com

MarchofDimes.com

Here is a simple recipe that includes lots of yummy, gooey cheese, but be careful not to overdo it! Be sure to talk to your doctor about where you should get your calcium from.

Hearty Baked Rigatoni

"Rigatoni baked with a perfectly seasoned sauce and melted cheese is always a crowd pleaser." Prep time: 20 Minutes; Cook time: 30 Minutes.

Ingredients:
1 pound rigatoni or large tube pasta, cooked
and drained
2 cups shredded mozzarella cheese
1 cup ricotta cheese
1/4 cup grated Parmesan cheese
1 (26 ounce) jar Ragu® Old World Style®
Sweet Tomato Basil Smooth Pasta Sauce,
divided
Directions:
1. Preheat oven to 350 degrees F. Toss hot rigatoni, 1-1/2 cups mozzarella, ricotta, parmesan and 1/2 jar pasta sauce; turn into 13 x 9-inch baking dish. Evenly pour on remaining Pasta Sauce.
2. Bake covered 30 minutes or until heated through.
3. Top with remaining 1/2 cup mozzarella and let stand until cheese is melted.

Recipe taken from Allrecipes.com