Nutrition and Health During Pregnancy and Postpartum
Pregnancy can simultaneously be both an incredibly exciting and stressful time for many expectant mothers. All of a sudden, there are so many important things to do and think about and often a proper nutrition plan falls to the bottom of the list. Making immediate nutritional shifts and changes can have a positive impact on you and your baby’s health. Here’s a list of nutrients you can consider incorporating right now to promote a healthy pregnancy and delivery.
Fiber
Getting enough fiber is especially important during pregnancy to prevent pregnancy-related constipation, hemorrhoids, gestational diabetes and pre-eclampsia, a condition characterized by swollen ankles and high blood pressure. The American Pregnancy Association recommends eating 25-30 g of fiber per day. High fiber foods include dried fruit, nuts, oatmeal, beans and most vegetables.
B Vitamins
In general, the family of B vitamins plays a role in energy production, gene expression and hormone metabolism but some B vitamins are particularly important during pregnancy. Folate plays an important role in the development of the neural tube, which will eventually become part of the baby’s brain and spine. And vitamin B12 plays a critical role in the development of the placenta. Though B vitamins can be found in a variety of foods such as cereals, meats, eggs, fish, dairy and legumes, the American College of Obstetricians and Gynecologists recommends women planning to become pregnant take a pre-natal vitamin to ensure a growing fetus has everything it needs from the moment of conception.
Omega-3 Fatty Acids
Recommendations for New Moms
It is important for moms of young children to begin teaching early about self-care through nutrition and lifestyle. Eating food that nourishes your body, mind and soul is one of the most intimate ways to care for yourself and protect your long-term health. Moms should teach children that there are no “good or bad” foods, and each food has inherent value in terms of nutrition and deliciousness and can be enjoyed accordingly. Cooking and eating together can strengthen family bonds and teach children to be self-reliant in the kitchen.
Diet/Routine During Pregnancy and Postpartum
About Dr. Brock NMD, PH, RD.
Dr. Bonnie Brock is a Naturopathic Medical Doctor and a Registered Dietitian. She obtained a Bachelor of Science in Human Nutrition from Cornell University, a Masters of Public Health from Tulane University School of Public Health and Tropical Medicine and a Doctorate in Naturopathic Medicine from National University of Health Sciences.
As both a Registered Dietitian and a Doctor of Naturopathic Medicine, Dr. Brock recognizes the body’s inherent ability to heal itself once the underlying causes of illness are identified and removed. Dr. Brock possesses a thorough knowledge of gastro-intestinal physiology and understands that the body functions as a “whole”, not just a collection of isolated symptoms. Dr. Brock seeks to guide patients back to health with nutrition education, accessible lifestyle modification and non-judgmental support.
Pregnancy and Postpartum Education
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