Pregnant and Nursing Women: Important Nutritional Building-Blocks

When women are pregnant or nursing, their bodies burn calories at a higher rate than other times in their lives because they are providing nutrition for a child as well. As such, women need to eat 300-800 more calories than their usual diet, which isn't hard to do. The key is to ensure that these calories are the right ones and are nutrient-based and vitamin-filled.

Reading recipes and noting nutrient contents of foods is one method to begin building healthy eating habits. One of the easiest ways to do this is by browsing magazines and cookbooks devoted to healthy eating - and even specifically to eating during pregnancy - that are readily available. As the mother of two healthy young children, and a diet much better than pre-pregnancy life, I've found learning about what I'm eating to be invaluable to meal planning.

No matter what a woman's preferences or beliefs, she can eat a healthy diet during her pregnancy with a little thought and effort. Vegetarians and vegans can still meet most nutritional needs without relying on supplements with careful attention and planning. Even picky eaters, those who claim to dislike vegetables, and lactose intolerant women can successfully eat well for their children and bodies. Nutritional needs change during pregnancy and breasting, and women who build good habits early on will feel and be healthier for their children.

Here are some of the key nutritional building blocks and suggested foods that will meet these needs.

PROTEIN: Pregnant and nursing mothers need approximately 50 to 100 grams of protein each day, according to the American Medical Association. Protein is essential for a woman's expanding blood volume, the baby's rapid growth rate, and maintaining energy stores. High-protein, lower-carb diets are useful for women watching their weight gains. Protein is readily available in meats, dairy products, soy, grains, beans, vegetables, nuts, and eggs.

CARBOHYDRATES: Carbohydrates provide up to 50 percent of the body's energy. Complex carbohydrates are starches that have large chains of glucose molecules and are nutritionally dense; foods include bread, potatoes, grains, beans, squash, and pasta. Simple carbohydrates are sugars that are both naturally occurring such as in fruit and added to processed foods. Diets high in simple carbohydrates tend to lead to weight gain.

FIBER: Fiber lowers cholesterol and blood sugar levels, and helps remove waste through the intestinal tract. For pregnant women, a diet high in fiber and water is a preventative measure against and treatment for constipation. Fiber-rich foods are fruit and vegetables, whole grains, and legumes.

IRON: Iron is crucial for the production of hemoglobin, which transfers oxygen throughout the body through the bloodstream. Pregnant or nursing women can easily become anemic (iron deficient) because their bodies are providing nutrients to their children or because of blood lost during delivery. Heme iron is found in animal sources and is most easily absorbed by the body. Nonheme iron is from plant-based sources like legumes, whole grains, enriched bread and cereals, and dried fruits such as apricots, prunes, and raisins. Eating a food rich in Vitamin C along with the iron-containing food helps the body absorb iron. Vitamin C is found in citrus fruits, melons, tomatoes, green peppers, strawberries, and potatoes.

CALCIUM: Calcium is essential for building and maintaining healthy bones and teeth. Dairy products are the primary source of calcium; however vegans can get this mineral from foods like calcium-fortified soymilk, calcium-fortified cereals and juice, tofu, tempeh, leafy green vegetables, broccoli, almond butter, and figs.

VITAMIN D: Vitamin D aids the body's absorption of calcium. The best source is vitamin D fortified milk. Additionally, women can make their own supply of Vitamin D through sunshine exposure.

VITAMIN B12: Vitamin B12 boosts the immune system and helps prevent heart disease. The only reliable source of Vitamin B12 is found in meat, fish, milk, and eggs, not plant foods. Vegetarians must make a conscious effort to consume more Vitamin B12 by eating foods fortified with Vitamin B12 or taking a supplement.

A healthy mother leads to a healthy baby - both before and after birth - and an understanding of what foods are best to eat and why is the first step toward healthy eating.