Pregnancy is a time when a woman’s nutritional and caloric needs increase because of the many changes that are occurring while a fetus develops within her body. Soft tissue, bones and blood especially need protein, calcium and iron. Hopefully the woman has always maintained a healthy lifestyle, which would provide the best possible circumstances for bearing a healthy child. It is important that the recommended 300-calorie increase in a woman’s diet is made with healthy choices!

IRON

Iron is needed in larger doses because of the formation of new red blood cells, both in the mother and in the baby as well. It is important not to become anemic because a new mother needs the ability to fight infections, and there is evidence that hemorrhaging during birth is better controlled by having a good red blood cell count. Some of the foods that are highest in iron are spinach, broccoli, strawberries, meat, whole grains, prune juice, dried fruits and blackstrap molasses. In order to increase absorption of iron it is helpful to consume citrus fruits at the same time, if possible. Following is a recipe that incorporates spinach and oranges in the same dish!

Spinach and Mandarin Orange Salad ( Serves: 4 )

Combine and refrigerate for about an hour:

• 1 bag of baby spinach (9 or 10 oz)
• 1/2 cup almonds, slivered and toasted
• 1 12-oz. can Mandarin oranges or 6 fresh Mandarin oranges, in segments
• 1 small red onion, sliced fine

Prepare dressing in jar with tight-fitting lid:

• 1 cup olive oil
• 1/2 cup cider vinegar
• 1 clove garlic, crushed
• 1 TB honey

Just before serving pour dressing on salad and toss.

PROTEIN

A woman’s need for protein also increases during pregnancy. It has been determined that women who do not consume enough protein, especially during the 2 nd and 3 rd trimesters, have low-birth weight babies. Meat, eggs, dairy products and fish are good sources of protein. But whole grain cereals, nuts, tofu and legumes should also be included because the two sources of protein work best in combination with each other.

A club sandwich of chicken, bacon, lettuce and tomato on whole grain bread is a good choice. So is chili with beans and lean ground beef. And here’s a recipe that is high in protein too!

Company Chicken

Line a 9x13” pan with:

• 1-2.5oz pkg of chipped beef OR dried beef

On top of this place:

• 12 boneless, skinless chicken breasts

On top of each breast place:

• 1 strip of partially-cooked (not crispy!) bacon (to eliminate excess grease)

Mix thoroughly and spoon over chicken:

• 1-10 oz can cream of mushroom soup
• 1 c. (8 oz) dairy sour cream

Bake at 275^o F for 3 hours, uncovered.

CALCIUM

Additional calcium is required during pregnancy because the growing baby needs it for developing bones, teeth, heart, nerves, muscles and also for blood clotting ability. If the mother does not ingest the required amount of calcium, it will be leached from her bones, which may have future repercussions. Many grocery store items today are enriched with calcium, but the best sources are dairy products, including yogurt, milk, and cheese. Canned salmon and green leafy vegetables are other calcium-rich foods!

Here’s a recipe for a delicious smoothie that’s loaded with calcium:

Special Banana Smoothie (serves 4)

Place in a blender container:

• 1 large ripe banana
• 1-1/2 c. skim milk
• 8 oz. container low-fat vanilla yogurt
• ¼ c. confectioner’s sugar
• 4 ice cubes

Blend until smooth throughout. Divide into 4 glasses. Sprinkle with:

• dash or two of nutmeg

Swirl the nutmeg around the top of the smoothie.

FOLIC ACID

Folic acid is necessary for protein synthesis, the formation of new cells and for the production of new red blood cells. Certain birth defects are also prevented by adequate folic acid . An expectant mother needs folic acid particularly in the last trimester. This is when the condition called megaloblastic anemia can occur, which is a situation in which the mother’s heart, liver and spleen may become enlarged, thereby harming the baby. Good sources of folic acid are kidney beans, peas, green leafy vegetables, oranges, whole grains and liver. The Food and Drug Administration requires prepackaged breads and cereals to be fortified with folic acid . A recipe using two high-folic acid ingredients follows:

Red and Green Salad

Combine and shake in a jar with tight fitting lid:

• ½ c. olive oil
• ½ c. vinegar
• ½ c. sugar
• salt and pepper
• 1 tsp. water

In large bowl combine:

• 1 can kidney beans, drained
• 1 can French cut green beans, drained
• 1 ½ c. frozen peas, thawed and drained
• 1 can sliced beets, drained, cut in strips
• 1 stalk celery, sliced quite fine
• 1 small red onion, sliced

Combine the two mixtures and chill until serving.

VITAMIN D

Another nutrient a woman should be sure to get in adequate amounts is Vitamin D. It is necessary for the absorption of calcium and is an important factor in normal bone growth. Milk is usually fortified with Vitamin D , and exposure to sunlight is a good source of the vitamin as well. Egg yolks, organ meats, salmon, sardines and fish oil are additional means of getting Vitamin D .

Baked Egg Custard (serves 8)

Beat together well:

• 4 or 5 eggs
• ½ c. sugar
• 1 tsp vanilla

Add slowly to above mixture:

• 4 c. scalded milk

Pour into 8 custard cups, place the cups in a 9x13 pan, and pour boiling water into the pan to surround the cups. Bake at 325^o F for about 30 minutes, or until knife inserted in center of cup comes out clean. Or, if you prefer, pour the mixture into a 1-1/2 qt baking dish that is set inside of a 9/13 pan, pour water around the baking dish and bake for about 50 minutes, testing with a knife as above. Either way, sprinkle top of custard lightly with nutmeg before baking.

ZINC

Zinc is a mineral that should be increased during pregnancy. It is necessary for growth and development of the baby’s body tissue. It aids in digestion, helps wounds heal fast and is an important factor in maintaining the health of your skin. Zinc is not found in abundance in common foods, but there is some in beans and peas, brown rice, spinach, nuts and sunflower seeds, some seafood (especially oysters!), organ meats and tofu.

Brown Rice with Almonds (serves 6)

Combine in a 3-quart saucepan:

• 2 c. water
• 1 c. brown rice
• ¼ c. golden raisins
• 1 bunch green onions, chopped
• 2 tsp chicken bouillon granules
• 1 TB butter
• ¼ tsp white pepper

Bring to a boil, stirring occasionally. Reduce heat, cover and simmer 30-45 minutes (rice must be tender and liquid absorbed).

Add:

• 1/3 c. toasted sliced almonds (can be cooked on stovetop in a dry pan, stirring constantly for a few minutes at med. heat or toasted in the oven, watching carefully so as not to burn!)

Fluff with fork and serve.

Endnotes

Information on nutrients needed during pregnancy
http://www.babycenter.com/refcap/pregnancy/pregnancynutrition/1690.html

Nutrition Almanac, Nutrition Search, Inc.

Nutrition and weight loss
http://www.weight-loss-i.com/diet-nutrition-pregnancy.htm

Vegetarian pregnancy nutrition
http://www.vrg.org/nutrition/pregnancy.htm

IH Distribution LLC, who brought you this article, has a full line of professional skin care & nutritional products: all products (including anti-aging products) can be purchased with a 30 day money-back guarantee

www.ihdistribution.com

Please feel free to share this article with family, friends, and colleagues.