| Alicia just found out that she is pregnant with her first | | | | vitamins and minerals, at increased levels over other |
| child. She is glad that she stopped smoking a few | | | | age groups. During pregnancy, the women need |
| years back. She knows that studies have shown that | | | | additional nutrients. Women need: 1000 mg of calcium, |
| smoking during pregnancy may influence whether or | | | | 18 mg of iron, 25 grams of fiber and Omega-3 fatty |
| not a woman's child will be a smoker as well (Source: | | | | acids (Source: Tsang, 2007). |
| Science Daily 2006) She is also glad that she was | | | | Best Sources of Protein for Pregnancy |
| never much of a drinker. She is worried about her diet | | | | There are two sources of protein, animal products and |
| and the fact that she is already overweight. She | | | | plant products. While animal protein is complete, |
| knows what all of the studies say about obesity and | | | | meaning that it has all of the eight essential amino |
| pregnancy, including: | | | | acids that the body needs, most animal sources also |
| - A high-fat diet during pregnancy may play a role in | | | | have higher calorie counts as well as higher saturated |
| leading to an early onset of puberty and may also play | | | | fats amounts. Plant proteins are not complete, meaning |
| a major role in subsequent adulthood obesity. | | | | that they lack one or more of these essential amino |
| - Junk food during pregnancy and/or breastfeeding | | | | acids, but typically are lower in calories and saturated |
| may play a major role in the child's weight in adulthood. | | | | fats. Plant proteins also tend to be higher in dietary |
| - Mothers may be passing on a defective gene that | | | | fiber than animal proteins, making them even more |
| can lead to diabetes in the child later in life. | | | | beneficial. |
| In addition to trying to get to and stay at a normal | | | | There are good and bad sources for both plant and |
| weight throughout life, it is vitally important during the | | | | animal proteins. The best animal proteins, especially for |
| childbearing years for the health of the mother and the | | | | pregnancy, include salmon and other cold water fishes |
| unborn child. Overweight and obese mothers may be | | | | which supply lean protein as well as Omega-three |
| putting their child at an increased risk of developing | | | | fatty acids. Pregnant women should discuss fish with |
| health issues that include obesity for themselves, higher | | | | their doctors, however, especially certain fish that may |
| levels of cholesterol and blood sugar. The effects are | | | | be dangerously high in mercury. |
| worse for girl babies than for boys. A study that was | | | | Turkey, especially roasted, skinless turkey breast, is |
| conducted in London showed that rats that were fed | | | | high in protein, low in calories and saturated fat and |
| a diet high in fats, sugar and salt during their | | | | can be used in a number of recipes as a substitute for |
| pregnancies had offspring that showed a distinct | | | | fattier meats. Steer clear of dark meat turkey which |
| preference to junk food and were much more likely to | | | | has a higher fat count. Using ground turkey in place of |
| overeat than their peers whose mothers were not fed | | | | other ground meats in recipes can be a good idea, |
| this type of diet. | | | | however, make sure that you are reading the label |
| The study further showed that even after the rats | | | | carefully. Some brands use the whole turkey, including |
| were weaned from the junk food diets, their bodies' | | | | dark meat and skin, and can be nearly as high in fat as |
| metabolized foods differently and the effects of the | | | | lean beef. Your ground turkey should be breast meat |
| foods were still seen. In the study, male offspring of | | | | (without the skin) only. If you cannot find it, then grind |
| the junk food-fed mothers had high levels of insulin but | | | | your own. |
| normal levels of glucose, while females had high levels | | | | Other good animal protein sources include low fat |
| of blood glucose but normal levels of insulin and were | | | | dairy, especially hard cheeses, yogurts and milk, which |
| fatter than the males. The girl rats had higher levels of | | | | have other benefits including calcium and vitamin D. |
| leptin than the males. Leptin is a hormone which is | | | | Yogurt also has beneficial live cultures that promote |
| related to the appetite; females are more susceptible | | | | the good bacteria that should live in the intestinal tract. |
| to the effects of leptin than males. | | | | If these good bacteria are thrown out of balance for |
| Males, on the other hand, are more sensitive to the | | | | any reason, the woman can develop infections, |
| effects of insulin. Both females and males can | | | | including in the urinary tract, a common occurrence in |
| become resistant to leptin or insulin respectively, which | | | | pregnancy. |
| in turn leads to an increased risk of overeating, weight | | | | Good plant-based proteins include soy and soy |
| gain and the associated weight gain (Source Science | | | | products (miso, tempeh, and tofu), soy being the only |
| Daily: 2008). | | | | complete plant-based protein, as well as beans, grains |
| Pregnancy is not a time for dieting, however, even if | | | | and rice. Nuts and seeds are also good plant-based |
| the mother is overweight. Making sure that there are | | | | proteins. Each of the plant-based proteins lacks one or |
| enough nutrients in the diet is important for a number | | | | more amino acids and should be eaten in combinations |
| of reasons. Overall, caloric intake must be increased | | | | that make up for this lack. |
| by around 500 calories to support the growing fetus, | | | | Protein supplements like Profect and Proasis, from |
| however, in an overweight mother that amount might | | | | Protica, are also good choices for the pregnant |
| be reduced and in an underweight mother it might be | | | | woman. Another benefit of a small protein shot is |
| increased. Protein intake should be increased, with a | | | | during early pregnancy when it can help to deal with |
| minimum of 60 grams (more with twins) required for | | | | morning sickness. Profect and Proasis (the first |
| both physical growth and cellular development of the | | | | all-natural protein supplement) are small, |
| baby, the placenta, the amniotic sac and the increasing | | | | easy-to-consume supplements that have 25 grams of |
| maternal tissues. | | | | protein per 100 calorie serving. There are a number of |
| Protein is also vital during pregnancy because the | | | | refreshing, fruit-based flavors, and both Profect and |
| blood volume is increased by 50%, and protein is used | | | | Proasis come in a number of different strengths as |
| to make new blood cells and circulating proteins. During | | | | well. They are more convenient to take along and can |
| lactation, the protein intake should remain elevated by | | | | be stashed in a bedside table so that there is no need |
| 20 grams over the average dietary amount. Protein is | | | | to try to mix a protein shake while feeling queasy in |
| most important during the second and third trimester, | | | | the early morning. In fact, if she keeps a supplement by |
| when the baby grows the fastest (Source: Medio | | | | her bedside, a pregnant woman can consume it |
| Consult Nutrition Services). | | | | before even getting up for the day. |
| Women of childbearing age need nutrients, including | | | | |