Healthy Nutrition for a Healthy Pregnancy
One of the first things to be mentioned when a woman gets pregnant is her diet. Comments like, “There goes the coffee.” and “Try not to give into those cravings.” seem to stem from everyone. It seems like all the people you come in contact with want to tell you what you are no longer allowed to have for the next 40 weeks (give or take). Despite the restrictions, there are plenty of tasty, healthy options for ladies who are preggers. But real work is going on in your body. I mean you are literally making a little human. All these bodily processes work cohesively to help maintain a healthy you and a healthy baby. It is intricate and exponential development. So, adding a nutritional boost to your diet is only going to have a positive effect on baby’s development in utero and your overall health during pregnancy and postpartum. Plus, the following tips will give you peace of mind, knowing that you did all you can to maintain the well-being of both of you.
#1: Stay Hydrated
“During pregnancy, physiological changes cause daily water requirements to increase compared with people in normal physiological stages.” (Zhang et al., 2020) In addition to the biological and physiological processes taking place, there are a series of hormonal changes that orchestrate your baby’s development and prepare your body for labor and nursing your infant. Water balance is affected by hormones, increased blood volume, and increase sweating and urination during pregnancy. These outputs increase the risk of dehydration which affect cognition and physical ability. Without proper hydration, you run the risk of developing pre-eclampsia, hypertension, and gestational diabetes as well as have an increased risk of obesity postpartum. Fluid needs are increased during pregnancy in order to support fetal circulation and amniotic fluid. (Montgomery, 2002) In addition, proper water intake alleviates the symptoms of constipation and ensures an adequate tolerance for blood loss during labor. Optimal water intake is crucial for your body to absorb soluble vitamins and minerals as well, which leads us to our next tip…
#2: Prenatal Vitamins
Before starting any vitamin regimen, especially while pregnant or trying to conceive, discussing your options with your primary care provider is best. You may need more or even less of a particular nutrient, depending on your overall health and wellness. When in Doubt, Get Checked Out. Due to the increased energy and nutritional demands necessary during pregnancy, it is essential to supplement your diet with micronutrients. What are micronutrients? They are the fancy names you see on the nutritional labels of food. Calcium, Vitamin D, Vitamin A, Zinc, and Iron are just a few essential vitamins your body needs more of while in the perinatal stage. Micronutrient deficiencies plague women and children across the world and are one tier in the trifecta of malnutrition. The damaging effects of malnutrition during pregnancy range from premature birth, birth defects, low birth weights, increased stillborn rates, and infant mortality. Additionally, micronutrient deficiencies can cause an array of problems for mom too; including pre-eclampsia, anemia, hypertension, and maternal mortality. Furthermore, recent research (Oh et al., 2020) has found that malnutrition is inheritable to future generations through a process called intergenerational translation. “Poor nutritional status in mothers shortchanges a newborn’s chance to reach their fullest potential in growth and development in the short term and establishes a trajectory for chronic illness and other diseases in adolescence and adulthood. Poor fetal and infant health due to maternal malnutrition are associated with stunting that can be sustained into adulthood, chronic diseases relating to nutrition, lower educational attainment, reduced income, and even decreased birthweight in the subsequent generation.” (Oh et al., 2020) These findings, along with many others, suggest that obtaining optimal nutritional intake during pregnancy supports a healthy mom, a healthy baby, and healthy generations to come. Stores offer a multitude of options with an assortment of nutrients but no true cohesion in what is offered. “The U.S. Food and Drug Administration (FDA) has established Recommended Dietary Allowances for total vitamin/mineral intake from food and supplements, but they have not established recommendations for prenatal supplements. Therefore, there is wide variation in the content and quality of prenatal supplements.” (Adams et al., 2021) Here is a recommendation for optimal nutritional supplementation: (These are suggested intake values for women in the United States who are pregnant with no adverse health conditions or deficiencies, and who maintain a healthy, well-balanced diet.)
· Calcium: 550 mg
· Chromium: 100 μg (speculated to help reduce the risk of postpartum depression)
· Copper: 1.3 mg
· Iodine: 150 μg
· Iron: 30-60 mg
· Magnesium: 350 mg
· Manganese: 1 mg
· Molybdenum: 25 μg/day
· Selenium: 60 μg/day
· Zinc: 30 mg
· Folic Acid: 400 mg
· DHA: 200 mg
Be aware of the percentages and amounts when purchasing your prenatal over-the-counter. Don’t just buy the most expensive bottle on the market. Everything you put into your body has an effect on your baby. Again, I would like to emphasize that this is in no way medical advice. This is simply a recommendation for healthy intake. Prenatal vitamins are the best way to make sure that your body is receiving the best nutritional value for the biological and physiological processes involved in pregnancy.
#3 JuicePlus+ Nutraceuticals
Juice Plus+ is a company that prides itself on providing organic, whole-food enrichment that is backed by decades of research. There has never been a product recall since the start of the company. The products are supported by more than 40 peer-reviewed scientific publications. Research is conducted globally and across cultures to ensure a truly altruistic approach to a healthy diet. These essentials include 33 different fruits and vegetables harvested at the peak of freshness and then quick frozen to lock in nutritional value. They are then pulverized whole into a powder and encapsulated in a vegan, plant-based case. It is the most clinically reviewed product in the market and is supported by a vast array of professional health providers. Of interest to this particular article are reviews from several OB/GYN’s who promote the Juice Plus+ products in order to maintain a healthy pregnancy, boost your immune system, and DNA health. In addition, the essentials have been noted to help reduce mental health problems, reduce the risk of developing perinatal depression, and diminish the effects of postpartum depression. Adding these essential nutrients to your diet while pregnant can ensure a healthy, balanced diet; which has been proven to support a healthy, developing baby in utero as well as provide your baby with the best start to life as possible. As an additional incentive, for many women “morning sickness” is a debilitating circumstance of pregnancy. Getting by on just ice and saltines for your first trimester can be detrimental to you and baby. These products ensure that a perfect balance of fruits and vegetables are provided to your system and baby’s. What’s more, Juice Plus+ has a program called Healthy Starts that will provide one child per one adult with Juice Plus+ capsules or chewables for free. This program is designed to make healthy eating a family affair. The program emphasizes that families focus on four main components of healthy living: nutrition, sleep, hydration, and fitness. The project starts with mom taking the initiative and implementing that healthy nutrition while your baby is still developing.
What you eat while you’re pregnant is a huge indicator of whether your child and you will be at risk for physical and mental illness. Taking proactive steps towards a healthy pregnancy will put your mind at ease and your body into optimized potential. These three simple points could make all the difference in a healthy, balanced life from conception to contractions, from first caress to forever cuddles.
References
Oh, C., Keats, E. C., & Bhutta, Z. A. (2020). Vitamin and Mineral Supplementation During Pregnancy on Maternal, Birth, Child Health and Development Outcomes in Low- and Middle-Income Countries: A Systematic Review and Meta-Analysis. Nutrients, 12(2), 491. https://doi.org/10.3390/nu12020491
Adams, J. B., Sorenson, J. C., Pollard, E. L., Kirby, J. K., & Audhya, T. (2021). Evidence-Based Recommendations for an Optimal Prenatal Supplement for Women in the U.S., Part Two: Minerals. Nutrients, 13(6), 1849. https://doi.org/10.3390/nu13061849
Zhang, N., Zhang, F., Chen, S. et al. Associations between hydration state and pregnancy complications, maternal-infant outcomes: protocol of a prospective observational cohort study. BMC Pregnancy Childbirth 20, 82 (2020). https://doi.org/10.1186/s12884-020-2765-x
Montgomery K. S. (2002). Nutrition Column An Update on Water Needs during Pregnancy and Beyond. The Journal of perinatal education, 11(3), 40–42. https://doi.org/10.1624/105812402X88830
Auman-Bauer, Kristie. (2021). Hydration can impact pregnancy and birth outcomes. Pennsylvania State University. https://www.psu.edu/news/research/story/hydration-can-impact-pregnancy-and-birth-outcomes/
For more information on Juice Plus+ products, programs, and clinical research please visit: https://www.juiceplus.com/us/en-
