FOOD GUIDE FOR PREGNANCY WOMAN
Some expectant mothers believe being pregnant is a license to consume
whatever they crave. But, the quality of calories consumed is important
to ensure the mother's health and the baby's growth and development.
"Moms-to-be should choose nutrient-rich foods like eggs, low-fat yogurt
and fruits and vegetables, which are high in essential nutrients
compared to their calorie count," says Claudia Gonzalez, MS, RD,
co-author of "Gordito: Doesn't Mean Healthy" and mother of three.
"Eggs, for example, provide four of the nutrients pregnant women need
most -- protein, iron, folate and choline -- for just 75 calories per
large egg."
March of Dimes
Underscores Importance of Choline
Choline, a little-known nutrient, is one of four nutrients that the
March of Dimes emphasizes for healthy pregnancies; the other nutrients
are protein, calcium and folate. "Choline is an essential nutrient for
an expectant mother and her developing baby," said Janis Biermann,
Senior Vice President of Education & Health Promotion with the
March of Dimes. "Prenatal choline intake may help contribute to a
healthy pregnancy and a healthy baby."
What's more, a growing body of science demonstrates the role that
choline plays in brain development, as well as in the prevention of
birth defects. "Research has shown that sufficient choline consumption
during pregnancy is important to prevent birth defects and aid in brain
development of the fetus and newborn," said Donald J. McNamara, Ph.D.,
Executive Director of the Egg Nutrition Center. "Emerging science also
suggests that an offspring's memory function later in life may be
affected by a mother's consumption of choline and other foods during
pregnancy." The National Academy of Sciences recommends increased
choline intake for pregnant (450 milligrams per day) and nursing women
(550 milligrams per day).(1)
Pregnancy Food Guide
Available Online
How can moms-to-be get the nutrients they need, including choline? For
starters, they do not have to give up the foods they love during
pregnancy. But learning which foods to eat (and which to limit or
avoid) is the first step toward a healthy pregnancy and a happy,
healthy baby. A panel of experts, organized by the Brigham and Women's
Hospital and supported by an Egg Nutrition Center grant, developed the
"Pregnancy Food Guide" to help pregnant women understand the importance
of staying healthy during pregnancy with a smart balance of nutrition
and exercise.
The "Pregnancy Food Guide" is a FREE brochure focusing on a variety of
important topics, including weight gain, food safety, vitamins and
minerals, and sample snacks and meals. The brochure can be downloaded
for FREE at a new web site, www.pregnancyfoodguide.org. In addition to
the guide, the new web site offers pregnant women important nutrition
and exercise tips, along with healthy AND delicious recipes, such as
"Pasta Veggie Scramble" and "Tortilla Quesadilla" (see sidebar).
Expectant mothers can also receive expert advice and helpful hints from
registered dietitian, Claudia Gonzalez.
Visit www.pregnancyfoodguide.org for nutrition tips, recipes and more.
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