Good or bad,
prenatal nutrition affects your child well into
adulthood.
You are what you eat. That's old news. So is the fact that your
diet during pregnancy affects your newborn's health. But the
new news is that what you eat in the next nine months can impact
your baby's health, as well as your own, for decades to come.
Here are easy nutrition tips that will help you both.
1. Get enough folic acid. Ideally, you need 400
micrograms of this B vitamin daily before conceiving. Because
sufficient intake in the first trimester reduces neural-tube
defects such as spina bifida by 50 to 70 percent, you should
increase the dose to 600 micrograms when pregnancy is confirmed.
New research suggests that supplementing with folic acid for a year
before pregnancy and in the second trimester can also dramatically
reduce the risk of preterm delivery.
2. Don't "eat for two." Some 46
percent of women gain too much weight during pregnancy. The upshot:
an increased risk for preeclampsia, gestational diabetes and
delivery of either a preterm or a too-large baby. Prenatal
weight-gain standards may soon be revamped. Meanwhile, ask your
doctor and go to fitpregnancy.com/weightgain.
3. Eat your fish. Getting enough DHA (found in
abundance in seafood and flaxseed) is one of the most important
things you can do for your and your developing baby's health,
nutritionists say. DHA is the omega-3 fatty acid that can boost
your baby's brain development before birth, leading to better
vision, memory, motor skills and language comprehension in early
childhood. Eat at least 12 ounces a week of low-mercury fish, or
take a DHA supplement (they're safe). For more information and
a list of safe fish, go to fitpregnancy.com/mercuryrising.
4. Avoid alcohol. Behavior problems, learning
disabilities, attention deficit disorder, hyperactivity and
aggressive behavior in children can result when mom drinks during
pregnancy. No amount is safe.
5. Get adequate iron. During pregnancy, your iron
needs nearly double, to about 30 milligrams per day, to support
your 50-percent increase in blood volume and to promote fetal iron
storage. Iron transports oxygen, and your baby benefits from a
healthy supply. To boost absorption, combine iron-rich foods with
vitamin C, such as loading your chicken burrito with salsa.
Read more tips here. And be sure to check out our Recipe Finder for healthy - and tasty - recipes for you and baby.
