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    Home » Prenatal Nutrition Advice from Judy Panke, RHN

    Prenatal Nutrition Advice from Judy Panke, RHN

    Pregnant

    One of my fav blogs Crazy Sexy Life, just posted this and it's PERFECT for our blog, so I thought I would share it with everybody - pregnant or not, this information is so helpful. Enjoy!!

    The following was written by Judy Panke, RHN

    "There is no time of greater nutritional importance in one's life
    than during gestation and the first year of life; the nutrition
    received while in utero will directly influence health after birth and
    later into life. Eat an organic, varied, colorful diet during pregnancy
    to ensure that you and your baby receive plenty of good quality
    nutrients necessary for health and wellness.

    Fruits and vegetables are the best sources of nutrients during
    pregnancy. Choose organic whenever possible, and try to buy local and
    in season for optimum nutrition. Fruits and vegetables contain lots of
    fiber, water, vitamins, minerals, anti-oxidants and other
    phyto-nutrients, and are best consumed raw. Get an immune boost with
    foods rich in vitamins A, C, and E, and the minerals selenium and zinc
    - broccoli, peppers, lettuce, spinach, asparagus, apricots, peaches,
    and garlic are all great choices.

    It's very important not to skip meals, and to snack regularly
    throughout the day to maintain blood sugar levels and avoid fatigue.
    Aim for colorful meals and snacks - throw some fresh, raw greens into
    your breakfast fruit smoothie for added nutrients and a pop of bright
    green. Add blueberries, strawberries, or cranberries to your lunch time
    salad for extra vitamin C and anti-oxidants; make it a whole meal with
    a small handful of almonds or walnuts, full of protein and healthy
    fats. Choose broth based bean and vegetable soups for fiber, protein,
    and minerals, and try whole grain breads, pastas and cereals for extra
    fiber and nutrients. Fight hunger with frequent snacks like hummus and
    carrots, apple slices and almond butter, zucchini slices with salsa,
    toast and nut butter, or fresh fruit salad sprinkled with hemp or
    sunflower seeds.

    During pregnancy, essential fatty acids (EFAs) are also very
    important. EFAs are used in the creation, development, and growth of a
    fetus, particularly in the neurological development, increasing an
    adults already high need dramatically. If EFAs are not present in
    sufficient amounts, general growth and neurological development may
    suffer, immunity may be reduced, and intelligence later in life may be
    impacted. Ensure adequate consumption of EFAs with olives and olive
    oil, raw nuts, hemp seeds, pumpkin seeds and pumpkin oil, flax seeds
    and flax oil, and chia seeds.

    One of the most important, and also simplest dietary improvements to
    make during pregnancy is to drink more water! Many women avoid drinking
    water during pregnancy because of the (constant) need to urinate due to
    increased pressure on the bladder. Unfortunately there is not a lot to
    improve this but it is still necessary to drink lots of water. Take
    comfort in the fact that frequent bathroom trips may reduce your risk
    of spider veins of varicose veins, by encouraging blood flow from extra
    walking!

    Fortunately, there are not many foods to avoid during pregnancy. Raw
    fish, seafood, eggs, meat, and some cheeses should not be consumed.
    Deli meats and smoked seafood carry a risk of listeria and other
    bacteria that may cause miscarriage, and therefore should be avoided
    during pregnancy and breast feeding. All fish and seafood should be
    reduced or eliminated during pregnancy because of unsafe mercury levels
    and other heavy metal levels. Accumulated heavy metals in the tissues
    of fish and humans can contribute to disease, impaired neurological
    development and function, and hormone disruption, among many other
    things.

    It's also important to avoid caffeine, alcohol, and artificial
    sweeteners during pregnancy. Commonly referred to as 'non-nutrients',
    these items do not promote healthy fetus development or growth.

    Some common complaints during pregnancy are morning (or all-day!)
    sickness, constipation, indigestion, insomnia, and irritability.
    Fortunately, you can influence these symptoms with simple dietary
    improvements.

    Believe it or not, nausea is a good thing - it's your body's natural
    protective mechanism for keeping out potential pathogens that may hurt
    you or your baby. Eating smaller more frequent meals can help with
    sickness, and avoiding overly spiced or flavored foods can be helpful
    as well. Fresh ginger is a wonderful tummy settler and anti
    inflammatory. Consume it in fresh juice or smoothies, salad dressings
    or other foods, or make fresh ginger tea (1-2 inch chunk peeled and
    sliced, brewed in just boiled water until desired flavor is reached).

    Constipation is a frequent symptom during pregnancy because of
    compression on the bowels from the uterus. This is often amplified by
    prescriptive iron supplements, which are very hard on digestion. If
    your Doctor or health professional has suggested iron supplements,
    choose one sourced from spring water for easier digestion and less
    constipation. If constipation persists, try flax seeds, known to be
    helpful for constipation. For a quick solution, soak 1 tablespoon whole flax
    seeds in 1 cup filtered water overnight. Drink the mixture in the
    morning, followed by one large glass of water, and await a complete
    bowel movement. Ground flax seeds may be helpful for some people with
    constipation, and can be added to foods such as yogurt, applesauce,
    salads, cereal, oatmeal, and even ice cream. Remember to drink plenty
    of water to offset the effects of fiber, and to aid with bowel
    movements.

    Indigestion is not as easily addressed as constipation. Because of
    increased pressure from the uterus and fetus on the stomach and other
    organs, indigestion is common for many women. Avoid foods that
    aggravate indigestion, such as fat and greasy foods, and do not drink
    liquids with meals. Also, only eat fruit alone, and always before a
    meal instead of after for comfortable digestion.

    Insomnia and irritability during pregnancy are accepted as normal,
    but they don't have to be. Include sufficient protein from clean
    sources such as beans, lentils, nuts and seeds, and good fats like
    olive oil, flax oil, and avocados for good moods, good sleep, and
    stress management. Whole grains like brown rice, quinoa and barley
    provide B vitamins which are important for fetus growth and
    development, as well as mood stabilization and stress management of the
    mother.

    Nutrition should not be neglected during breast-feeding; all of the
    baby's nourishment comes via milk made directly from mom's diet. Keep
    the diet clean with lots of purified water, fruits and vegetables, and
    avoid common allergens such as wheat, soy, dairy, corn, eggs, and
    peanuts. Breast milk can often contain toxic levels of heavy metals and
    other environmental pollutants; these toxins can be passed from mother
    to baby and negatively impact health. To reduce toxic exposure to the
    baby, expel and discard the first few ounces of breast milk at each
    feeding. To encourage milk flow, try herbs such as fenugreek or blessed
    thistle.

    Give your child the nutritional advantage, and watch them reap the rewards for years to come. They'll thank you.

    Judy Panke is Registered Holistic Nutritionist based out of
    Ottawa, Ontario Canada. She specializes in raw and vegan nutrition, and
    pre-natal nutrition. Judy has her own nutritional counseling and
    healthy dessert catering business, and can be reached through her blog,
    www.judysnutrition.blogspot.com."

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    Reader Interactions

    Comments

    1. Juli Novotny

      October 16, 2009 at 4:31 pm

      Just for the record, I'm not sure I agree with this breast-feeding statement:"Breast milk can often contain toxic levels of heavy metals and other environmental pollutants; these toxins can be passed from mother to baby and negatively impact health. To reduce toxic exposure to the baby, expel and discard the first few ounces of breast milk at each feeding. To encourage milk flow, try herbs such as fenugreek or blessed thistle."Expressing that much breast milk before each feeding? I'm not sure she's ever breastfed? But that would NOT work for me! But whatever, if you like this idea, then so be it.

      Reply

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