Prenatal Supplements for a Healthy Pregnancy?

Are all prenatal supplements absolutely necessary?

They are if the mother carries more than one baby. They are if the mother is experiencing difficulty in eating, such as loss of appetite or frequent vomiting. They may fill gaps for important nutrients, such as folic acid. But you may have intolerance of prenatal supplements due to its size or high level of iron that may cause stomach upset. No matter what, remember that supplements are just supplements; they are not substitutes for a healthy diet at any time of life, especially during pregnancy. 

The bottom line: go and get all essential nutrients from your daily diet throughout your pregnancy: 

Complex Carbohydrates (30 - 40 percent of the diet)

Complex carbohydrates include breads, cereals, pasta, potato, and rice. It is a misconception that complex carbohydrates are high in calories (why: they are often served with high-fat and high-calorie toppings).

Don’t get their refined counterparts, such as white bread and white rice (why not: their bran and germ with their vitamins, essential fatty acids, fiber, and protein are removed). Do choose brown rice, whole wheat breads and pastas.

    

Fresh Fruits and Vegetables (25 – 35 percent of the diet)

Fresh fruits include citrus fruits, kiwi fruit, strawberries, which are rich in vitamin C to help the absorption of iron.

Yellow fruits include apricots, mangoes, and peaches, which are good sources of betacarotene, the plant-based form of vitamin A.

Bananas, blueberries, blackberries and raspberries contain folic acid beneficial to pregnancy, in particular, the first trimester.

Dried fruits are a good source of iron and trace elements.

Dark green leafy vegetables, such as broccoli, Brussels sprouts, and spinach, contain betacarotene, vitamin C, folic acid, iron, and other trace elements.

Root vegetables include beets, carrots, and turnips are good sources of B vitamins.

Dried peas and beans contain protein, fiber, B vitamins, and minerals.

    

Do eat a variety of fruits and vegetables to maximize the intake of essential nutrients.

  

Do get dried and frozen produce (why: sometimes they may be better than their so-called fresh counterparts when they have been sitting in the supermarket for a while).

    

Dairy Products (20 – 30 percent of the diet)

Milk, cheese, and yogurt are rich in calcium for strong bones and teeth of the baby as well as for better protection of your own teeth during pregnancy.

  

Do not take unpasteurized soft cheeses (why not: bacteria in unpasteurized cheeses may result in miscarriage or  stillbirth).

  

If you don’t like dairy products, you can still get calcium from the following: almonds, sesame seeds, white beans, soy products,  salmons, sardines, seaweed, kale and turnip green.

    

Protein Foods (15 – 25 percent of the diet)

    

Meat, fish, poultry, eggs, cheese, cereals, pulses (beans, peas, lentils), and nuts contain protein needed for building the baby’s cells, tissues, and organs.

  

The amino acids that make up protein cannot be made by the body, and have to come from foods rich in protein.

     

Oils, Fats, Sugars (10 – 20 percent of the diet)

Omega-3 essential fatty acids are important for the baby (why: they make up 60 percent of the baby’s brain; they prevent development of high blood pressure during pregnancy).

  

Do eat oily fish (herring, mackerel, salmon, sardines). The smaller the fish, the less mercury contamination is present.

  

Do get healthy unsaturated fats from plants, fish, and seeds.

  

Don’t get too much saturated fats from animal sources (why not: to avoid heart disease).

The above is taken from the book: The Dos and Dont's During Pregnancy.