You Are What Your Mother Eats - How Diet During Pregnancy Affects Health
Alicia just found out that she is pregnant with her first child.
She is glad that she stopped smoking a few years back.
She knows that studies have shown that smoking during pregnancy may influence whether or not a woman's child will be a smoker as well (Source: Science Daily 2006) She is also glad that she was never much of a drinker.
She is worried about her diet and the fact that she is already overweight.
She knows what all of the studies say about obesity and pregnancy, including: - A high-fat diet during pregnancy may play a role in leading to an early onset of puberty and may also play a major role in subsequent adulthood obesity.
- Junk food during pregnancy and/or breastfeeding may play a major role in the child's weight in adulthood.
- Mothers may be passing on a defective gene that can lead to diabetes in the child later in life.
In addition to trying to get to and stay at a normal weight throughout life, it is vitally important during the childbearing years for the health of the mother and the unborn child.
Overweight and obese mothers may be putting their child at an increased risk of developing health issues that include obesity for themselves, higher levels of cholesterol and blood sugar.
The effects are worse for girl babies than for boys.
A study that was conducted in London showed that rats that were fed a diet high in fats, sugar and salt during their pregnancies had offspring that showed a distinct preference to junk food and were much more likely to overeat than their peers whose mothers were not fed this type of diet.
The study further showed that even after the rats were weaned from the junk food diets, their bodies' metabolized foods differently and the effects of the foods were still seen.
In the study, male offspring of the junk food-fed mothers had high levels of insulin but normal levels of glucose, while females had high levels of blood glucose but normal levels of insulin and were fatter than the males.
The girl rats had higher levels of leptin than the males.
Leptin is a hormone which is related to the appetite; females are more susceptible to the effects of leptin than males.
Males, on the other hand, are more sensitive to the effects of insulin.
Both females and males can become resistant to leptin or insulin respectively, which in turn leads to an increased risk of overeating, weight gain and the associated weight gain (Source Science Daily: 2008).
Pregnancy is not a time for dieting, however, even if the mother is overweight.
Making sure that there are enough nutrients in the diet is important for a number of reasons.
Overall, caloric intake must be increased by around 500 calories to support the growing fetus, however, in an overweight mother that amount might be reduced and in an underweight mother it might be increased.
Protein intake should be increased, with a minimum of 60 grams (more with twins) required for both physical growth and cellular development of the baby, the placenta, the amniotic sac and the increasing maternal tissues.
Protein is also vital during pregnancy because the blood volume is increased by 50%, and protein is used to make new blood cells and circulating proteins.
During lactation, the protein intake should remain elevated by 20 grams over the average dietary amount.
Protein is most important during the second and third trimester, when the baby grows the fastest (Source: Medio Consult Nutrition Services).
Women of childbearing age need nutrients, including vitamins and minerals, at increased levels over other age groups.
During pregnancy, the women need additional nutrients.
Women need: 1000 mg of calcium, 18 mg of iron, 25 grams of fiber and Omega-3 fatty acids (Source: Tsang, 2007).
Best Sources of Protein for Pregnancy There are two sources of protein, animal products and plant products.
While animal protein is complete, meaning that it has all of the eight essential amino acids that the body needs, most animal sources also have higher calorie counts as well as higher saturated fats amounts.
Plant proteins are not complete, meaning that they lack one or more of these essential amino acids, but typically are lower in calories and saturated fats.
Plant proteins also tend to be higher in dietary fiber than animal proteins, making them even more beneficial.
There are good and bad sources for both plant and animal proteins.
The best animal proteins, especially for pregnancy, include salmon and other cold water fishes which supply lean protein as well as Omega-three fatty acids.
Pregnant women should discuss fish with their doctors, however, especially certain fish that may be dangerously high in mercury.
Turkey, especially roasted, skinless turkey breast, is high in protein, low in calories and saturated fat and can be used in a number of recipes as a substitute for fattier meats.
Steer clear of dark meat turkey which has a higher fat count.
Using ground turkey in place of other ground meats in recipes can be a good idea, however, make sure that you are reading the label carefully.
Some brands use the whole turkey, including dark meat and skin, and can be nearly as high in fat as lean beef.
Your ground turkey should be breast meat (without the skin) only.
If you cannot find it, then grind your own.
Other good animal protein sources include low fat dairy, especially hard cheeses, yogurts and milk, which have other benefits including calcium and vitamin D.
Yogurt also has beneficial live cultures that promote the good bacteria that should live in the intestinal tract.
If these good bacteria are thrown out of balance for any reason, the woman can develop infections, including in the urinary tract, a common occurrence in pregnancy.
Good plant-based proteins include soy and soy products (miso, tempeh, and tofu), soy being the only complete plant-based protein, as well as beans, grains and rice.
Nuts and seeds are also good plant-based proteins.
Each of the plant-based proteins lacks one or more amino acids and should be eaten in combinations that make up for this lack.
Protein supplements like Profect and Proasis, from Protica, are also good choices for the pregnant woman.
Another benefit of a small protein shot is during early pregnancy when it can help to deal with morning sickness.
Profect and Proasis (the first all-natural protein supplement) are small, easy-to-consume supplements that have 25 grams of protein per 100 calorie serving.
There are a number of refreshing, fruit-based flavors, and both Profect and Proasis come in a number of different strengths as well.
They are more convenient to take along and can be stashed in a bedside table so that there is no need to try to mix a protein shake while feeling queasy in the early morning.
In fact, if she keeps a supplement by her bedside, a pregnant woman can consume it before even getting up for the day.
She is glad that she stopped smoking a few years back.
She knows that studies have shown that smoking during pregnancy may influence whether or not a woman's child will be a smoker as well (Source: Science Daily 2006) She is also glad that she was never much of a drinker.
She is worried about her diet and the fact that she is already overweight.
She knows what all of the studies say about obesity and pregnancy, including: - A high-fat diet during pregnancy may play a role in leading to an early onset of puberty and may also play a major role in subsequent adulthood obesity.
- Junk food during pregnancy and/or breastfeeding may play a major role in the child's weight in adulthood.
- Mothers may be passing on a defective gene that can lead to diabetes in the child later in life.
In addition to trying to get to and stay at a normal weight throughout life, it is vitally important during the childbearing years for the health of the mother and the unborn child.
Overweight and obese mothers may be putting their child at an increased risk of developing health issues that include obesity for themselves, higher levels of cholesterol and blood sugar.
The effects are worse for girl babies than for boys.
A study that was conducted in London showed that rats that were fed a diet high in fats, sugar and salt during their pregnancies had offspring that showed a distinct preference to junk food and were much more likely to overeat than their peers whose mothers were not fed this type of diet.
The study further showed that even after the rats were weaned from the junk food diets, their bodies' metabolized foods differently and the effects of the foods were still seen.
In the study, male offspring of the junk food-fed mothers had high levels of insulin but normal levels of glucose, while females had high levels of blood glucose but normal levels of insulin and were fatter than the males.
The girl rats had higher levels of leptin than the males.
Leptin is a hormone which is related to the appetite; females are more susceptible to the effects of leptin than males.
Males, on the other hand, are more sensitive to the effects of insulin.
Both females and males can become resistant to leptin or insulin respectively, which in turn leads to an increased risk of overeating, weight gain and the associated weight gain (Source Science Daily: 2008).
Pregnancy is not a time for dieting, however, even if the mother is overweight.
Making sure that there are enough nutrients in the diet is important for a number of reasons.
Overall, caloric intake must be increased by around 500 calories to support the growing fetus, however, in an overweight mother that amount might be reduced and in an underweight mother it might be increased.
Protein intake should be increased, with a minimum of 60 grams (more with twins) required for both physical growth and cellular development of the baby, the placenta, the amniotic sac and the increasing maternal tissues.
Protein is also vital during pregnancy because the blood volume is increased by 50%, and protein is used to make new blood cells and circulating proteins.
During lactation, the protein intake should remain elevated by 20 grams over the average dietary amount.
Protein is most important during the second and third trimester, when the baby grows the fastest (Source: Medio Consult Nutrition Services).
Women of childbearing age need nutrients, including vitamins and minerals, at increased levels over other age groups.
During pregnancy, the women need additional nutrients.
Women need: 1000 mg of calcium, 18 mg of iron, 25 grams of fiber and Omega-3 fatty acids (Source: Tsang, 2007).
Best Sources of Protein for Pregnancy There are two sources of protein, animal products and plant products.
While animal protein is complete, meaning that it has all of the eight essential amino acids that the body needs, most animal sources also have higher calorie counts as well as higher saturated fats amounts.
Plant proteins are not complete, meaning that they lack one or more of these essential amino acids, but typically are lower in calories and saturated fats.
Plant proteins also tend to be higher in dietary fiber than animal proteins, making them even more beneficial.
There are good and bad sources for both plant and animal proteins.
The best animal proteins, especially for pregnancy, include salmon and other cold water fishes which supply lean protein as well as Omega-three fatty acids.
Pregnant women should discuss fish with their doctors, however, especially certain fish that may be dangerously high in mercury.
Turkey, especially roasted, skinless turkey breast, is high in protein, low in calories and saturated fat and can be used in a number of recipes as a substitute for fattier meats.
Steer clear of dark meat turkey which has a higher fat count.
Using ground turkey in place of other ground meats in recipes can be a good idea, however, make sure that you are reading the label carefully.
Some brands use the whole turkey, including dark meat and skin, and can be nearly as high in fat as lean beef.
Your ground turkey should be breast meat (without the skin) only.
If you cannot find it, then grind your own.
Other good animal protein sources include low fat dairy, especially hard cheeses, yogurts and milk, which have other benefits including calcium and vitamin D.
Yogurt also has beneficial live cultures that promote the good bacteria that should live in the intestinal tract.
If these good bacteria are thrown out of balance for any reason, the woman can develop infections, including in the urinary tract, a common occurrence in pregnancy.
Good plant-based proteins include soy and soy products (miso, tempeh, and tofu), soy being the only complete plant-based protein, as well as beans, grains and rice.
Nuts and seeds are also good plant-based proteins.
Each of the plant-based proteins lacks one or more amino acids and should be eaten in combinations that make up for this lack.
Protein supplements like Profect and Proasis, from Protica, are also good choices for the pregnant woman.
Another benefit of a small protein shot is during early pregnancy when it can help to deal with morning sickness.
Profect and Proasis (the first all-natural protein supplement) are small, easy-to-consume supplements that have 25 grams of protein per 100 calorie serving.
There are a number of refreshing, fruit-based flavors, and both Profect and Proasis come in a number of different strengths as well.
They are more convenient to take along and can be stashed in a bedside table so that there is no need to try to mix a protein shake while feeling queasy in the early morning.
In fact, if she keeps a supplement by her bedside, a pregnant woman can consume it before even getting up for the day.
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