Nutrition
Do's and Don'ts. Eating right?
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Vitamin supplementation is generally
a debatable topic, but medical doctors agree that it is imperative
for women who are pregnant. Consider the last time you had a nasty
cold, for example. It is probably the case that your doctor did not
prescribe that you take high doses of vitamin C as a treatment method.
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Quite often, doctors are reluctant to prescribe
vitamins for any health condition. So, why is it that they don't
hesitate to prescribe prenatal vitamins? Quite simply, pregnancy
means that a woman has to consume enough nutrients for two lives
(more if multiple births are expected).
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Some women have increased needs for supplements. If you are vegetarian,
have other dietary restrictions, or have a medical condition that
interferes with adequate vitamin and mineral absorption, speak to
your provider about taking a supplement. Similarly, women carrying
twins and women unable to discontinue using cigarettes or other drugs
will have higher nutritional needs.
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The increased requirement for certain vitamins and minerals in pregnancy
includes folic acid, iron, vitamin B6, vitamin C, vitamin D, zinc,
copper and calcium. Check to see that your prenatal vitamin contains
these. Some vitamins are water-soluble such as folic acid, vitamin
B, C and D. Excess amounts of these vitamins will be excreted into
your urine. Fat-soluble vitamins, including A, E and K can accumulate
in body tissues and fat; take care to avoid excesses of these. No
more than 10,000 IU of vitamin A should be taken daily, for higher
levels have been linked to birth defects.
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Folate (or folic acid) is an especially important nutrient, shown
to decrease the rate of neural tube defects. Take at least 400 milligrams
before conceiving and continue this in the first months of pregnancy.
Iron needs increase after the 12th week of pregnancy. Iron is better
absorbed when taken with citrus juices (orange, grapefruit), but can
be hard on your stomach and cause constipation. Ask your provider
for gentler forms to take if you have any difficulties.
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Many women may not get adequate amounts of an omega-3 fat called
docosahexaemoic acid (DHA), which is helpful for brain and neurologic
development. Coldwater fishes such as salmon contain DHA; flaxseed
oil also contains omega-3’s, or you can take it as a supplement.
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The best way to give your developing baby a good start is through
eating a well-balanced diet and taking any supplements at the proper
dosages (consult with your health provider). If you find that prenatal
vitamins upset your stomach, take them after meals or talk to your
doctor about waiting to use them until later in your pregnancy. If
swallowing a pill is difficult for you, you can use a children’s
formula or crush your vitamins and mix them with food or juice. And
remember, supplements do not replace good eating habits.
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