Q: I’m pregnant. How can I make sure that the foods I eat are providing enough nourishment for my baby?
A: The single most important thing that you can do for your baby is to eat healthy, appropriate amounts for proper nutrition. Proper nutrition ensures that all essential nutrients (carbohydrates, fats, protein, vitamins, minerals and water) are supplied to the body to maintain optimal health and well-being. Good nutrition is essential for normal organ development and functioning; normal reproduction, growth and maintenance; for optimum activity level and working efficiency; for resistance to infection and disease; and for the ability to repair bodily damage or injury. While pregnancy is a normal alternative condition for the female body, it is stressful and all nutritional needs are increased to meet the needs of the pregnancy. Pregnant women need a well-balanced, high-quality diet of 2,000 to 3,000 calories per day that includes 80 to 100 grams of protein, adequate salt (for taste) and water (for thirst), as well as calories from all of the food groups. The World Health Organization recommends that a pregnant woman eat a minimum of 75 grams of protein per day, but protein is just a marker for a nutritious diet. It must be obtained from a wide variety of whole food sources to get all of the important nutrients a woman needs during pregnancy.
Here’s a guideline:
* 2 to 3 servings of meat, fish, nuts or legumes, and tofu.
* 2 to 3 servings of dairy (milk, eggs, yogurt, cheese).
* 2 servings of green vegetables; 1 serving of a yellow vegetable.
* 3 servings of fruit.
* 3 servings of whole-grain breads, cereals or other high-complex carbohydrates.
* Salt, to taste.
* 6 to 8 glasses of water each day.
– Indi Maharaj, registered dietitian, Erlanger Health System Chattanooga Lifestyle Center
To submit a question for a professional dietitian, e-mail it to Anne Braly at abraly@timesfreepress.com. See this space each week.