Food and nutrition during pregnancy

It is important for an expectant mother to eat a healthy diet. Unless she has a specific health problem (e.g., diabetes mellitus or edema) common sense nutritional advice should be followed: balancing carbohydrates, fat, and proteins; and eating a variety of foods, including dairy products and several fruits and vegetables, daily. A pregnant woman should consult her obstetrician for specific advice. Some specific nutritional needs for pregnancy include: Folic acid (also called folate or Vitamin B9) is strongly needed at the start of pregnancy, and even before conception. Folic acid is needed for the closing of fetus' neural tube. It thus helps prevent spina bifida, a very serious birth defect. Folates (from folia, leaf) are abundant in spinach (fresh, frozen or canned), and are also found in green vegetables, salads, melon, and hummus. In the United States, most wheat products (flour, noodles) are supplemented with folic acid. Calcium and iron are particularly needed by the rapidly growing fetus. Pregnant women should eat enough dairy products (for calcium) and red meat (for iron) if they are not vegetarian. Women are often prescribed iron pills, since many young women get slight anemia. Calcium is effective only if women also obtain enough Vitamin D. The best way to get vitamin D is to sunbathe each day for 10-15 min. Salmon and fatty fishes are also a good sources of vitamin D. Fluoride helps to build strong teeth by changing the nature of calcium crystals: if water or salt does not contain fluoride, it is wise to take fluoride mini-pills at the end of pregnancy and during breast-feeding (but high doses are toxic). In many American cities, drinking water is supplemented with fluoride. Some pregnant women suffer edema, and are told not to eat (too much) salt. Fat from salmon, trout, tuna, herring, sardine, and mackerel contain long-chain omega 3 (n-3) fatty acids that are needed to build neurone membranes. Thus fatty fish intake during pregnancy may provide nutrition for proper brain and retina development of the fetus. However, large fish such as tuna and swordfish may contain too much toxic mercury, and one should balance risks with benefits: fish two or three times a week seems to bring enough good fat, but not too much mercury. Dangerous bacteria or parasites may contaminate foods, particularly listeria and toxoplasma, toxoplasmosis agent. To avoid those two hazards, hygiene rules should be strictly adhered to: carefully wash fruits and raw vegetables; over-cook remainders, meat and processed meat; avoid raw-milk cheeses (listeria); try to avoid contact with cat feces (toxoplasma); clean the fridge often with diluted chlorine (then rinse).