Healthy Ways

The Freeman - - LIFESTYLE -

For the whole nine months, preg­nant women need to con­sume about 300 more calo­ries per day than they did be­fore they

be­came preg­nant. Af­ter all, their body is go­ing through big changes, and they will need a full dose of nu­tri­ents to help with the baby’s growth and

devel­op­ment.

How­ever, when it comes to this topic, most, if not all, still have this ques­tion: “Do I need carbs to keep me and my baby healthy?”

As one of the most del­i­cate time in a mother’s life, she can’t just eat ev­ery­thing she wants. Stud­ies show that car­bo­hy­drates should remain in your diet, though. De­spite gain­ing a bad rep­u­ta­tion, thanks to the pop­u­lar­ity of low­carb di­ets in re­cent years, this nu­tri­ent re­mains a big source of en­ergy.

Starchy foods such as pota­toes, rice, pasta, and bread are good sources of vi­ta­mins and fiber, which can help pro­vide preg­nant women with the en­ergy to sup­port their baby at preg­nancy. Many of such foods also pro­vide other im­por­tant nu­tri­ents for his or her devel­op­ment, in­clud­ing cal­cium, iron, and B vi­ta­mins.

But of course, eat­ing carbs is not enough. Ac­cord­ing Ms. Mary Jude “Jong” Icasiano, a Wyeth nu­tri­tion­ist, preg­nant women should also fol­low some good eat­ing habits so that their baby gets the best start in life.

Ms. Icasiano men­tioned three of these habits:

• Get your­self some good fats. When you are preg­nant, hav­ing too many fatty foods is a big no. But, your body still needs a cer­tain amount of fat (just make sure that it is the good kind). Fats play an im­por­tant role in pro­vid­ing en­ergy and nu­tri­ent ab­sorp­tion. This is be­cause many vi­ta­mins are “fat-sol­u­ble,” which means that your body needs fat to use them. Vi­ta­mins such as A, D, E, and K are all fat-sol­u­ble and are vi­tal to fe­tal devel­op­ment.

Try cut­ting down on sat­u­rated fats like but­ter, cheese, cakes, and sweets, and in­stead, start in­clud­ing mo­noun­sat­u­rated and polyun­sat­u­rated fats found in nuts, av­o­ca­dos, plant-based oils, and types of fish like salmon and tuna.

Polyun­sat­u­rated fats are rich in omega-3s to help de­velop and sus­tain the health of your baby's heart, im­mune sys­tem, brain, eyes and more, while mo­noun­sat­u­rated fats are a good source of folic acid, which helps pro­tect your baby against birth de­fects.

• Eat fruits and veg­eta­bles. Fruits and veg­eta­bles are nu­tri­ent-dense foods and key sources of a num­ber of es­sen­tial nu­tri­ents, such as potas­sium, mag­ne­sium, di­etary fiber, fo­late, and vi­ta­mins A and C, which all play a huge role for you and your baby’s health.

Eat­ing fresh pro­duce dur­ing preg­nancy is also an ex­cel­lent way to man­age your weight and re­duce the risks of health com­pli­ca­tions and dis­eases.

• Avoid cof­fee. If you are a cof­fee drinker, then you may have to start avoid­ing it for the mean­time. Ac­cord­ing to a study con­ducted by Jongeun Rhee et al., high caf­feine in­take dur­ing preg­nancy is as­so­ci­ated with a sig­nif­i­cant in­crease in the risk of low birth weight, and this risk ap­pears to in­crease lin­early as caf­feine in­take in­creases.

While small serv­ings shouldn’t have an im­pact on an un­born baby, it is still best to limit your cof­fee in­take dur­ing preg­nancy. In­stead, you can opt for a de­caf cof­fee or non-caf­feinated drinks such as milk, fruit juices, and choco­late drink, among other things.

A diet that lacks key nu­tri­ents may neg­a­tively af­fect the baby’s devel­op­ment. That is why it is im­por­tant for preg­nant women to pick the right foods dur­ing preg­nancy to sup­ple­ment their baby’s needs. In ad­di­tion to a healthy diet, they also need a milk that will sup­ple­ment them and their baby with es­sen­tial nu­tri­ents.

ProMama® is a de­li­cious-tast­ing nu­tri­tional milk drink, spe­cially for­mu­lated with key nu­tri­ents de­signed to sup­port preg­nant women dur­ing pre­con­cep­tion, preg­nancy, and lac­ta­tion. It is rich in DHA, Folic Acid, Cho­line, Iron and Io­dine, to help sup­port the baby’s brain growth and devel­op­ment.

Good nutri­tion plays a piv­otal role in the health of both the mother and her baby. The preg­nant woman’s body needs higher nu­tri­ents than she did be­fore con­cep­tion. That is why it is es­sen­tial for her to start mak­ing bet­ter food choices for her baby’s bright to­mor­row.

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