Michael Christov
Specialist in nutrition

 

The physiological state of pregnancy – this wonderful and full of responsibilities period of the woman's life - sets some higher requirements to her organism. Both her health during the whole period in concern and the birth of a healthy baby with a normal weight and size depend to large extent on her nutrition.
The nutrition requirements during pregnancy could be generally divided into two groups:

1. General requirements (actually, they are of great importance for all people, however as that condition does involve higher responsibilities they should be complied with) and several recommendations of greater importance follow:

• Stick to a balanced diet that comprises various foods rich in nutrients and dietary fibres and low in fats and cholesterol; if you can afford, eat at least one representative of the basic food groups daily as follows: fruits and vegetables, cereals, legumes and nuts (raw), milk and dairy products, eggs, fish and meat;
• Consume natural substantial foods including fresh raw fruits and vegetables (bear in mind to always wash them thoroughly!), fresh sprouts, raw nuts and seeds;
• Make sure to consume regularly essential fatty acids (EFA) – omega-3 and omega-6 polyunsaturated fats. In accordance with the WHO prescriptions at least 3% of the calories should come from EFA (and with adolescents, pregnant women and suckling mothers - twice as much. Linseed, fish, walnuts, seaweeds, yolk, legumes contain omega-3 fatty acids while nuts and oil seeds (sunflower, safflower, hemp, primrose) contain omega-6 fats.
• Use stewing, boiling (steaming incl.) and roasting when preparing food;
• Consume yoghurt that contains live microorganisms (probiotics) (Lactobacillus bulgaricus etc.) which have a beneficial effect on your health;
• Stick to a 4-6 meals daily pattern;
• Do not consume processed, frozen and fried foods;
• Avoid at all cost the most disastrous to your health trans fat (TFA) and damaged omega-6 fats. They are found in margarine and shortening. TFA (highly damaged omega-6 polyunsaturated fat) is also found in most processed and fried foods, such as French fries and fried chicken, doughnuts, cookies, pastries and crackers. Trans fat raises LDL (bad cholesterol) levels, and lowers HDL (good cholesterol) levels, which of course is the complete opposite of what you need in order to maintain good heart health! In fact, trans fats have been linked repeatedly to heart desease. They can also cause major clogging of your arteries, type 2 diabetes and other serious health problems.
• Be careful with consuming of raw and under-roasted meat, chicken and fish; do not eat overdone meats as they form carcinogenic agents.
• Avoid consuming meat that originates from intensive livestock farming (shops and public catering) chicken including. It contains residues of the growth promotores (hormones) and antibiotics the animals have been treated with and possibly GMO (genetically modified organisms) from the food they have been given. The increased consumption of such meat has been associated with hormonal disbalance and ever-increasing cases of antibiotic resistance. Consumption of organically or home raised and grass-fed meat only is recommended;
• Choose the fish you consume. Some types of seafood build up high levels of mercury and other toxic chemicals (shark, swordfish, tuna steaks, canned tuna, sea bass, etc.) See EWG's Fish Guide for more. Choose wild fish rather than farmed ones to avoid GMO food-fed fish.
• Avoid consuming foods made with genetically modified organisms GMOs. Most GM ingredients are products made from the “Big Four:” corn, soybeans, rapeseed (canola), and cottonseed, used in processed foods. Processed foods often have hidden GM sources (unless they are organic or declared non-GMO). Some ingredients that may be made from GMOs are: aspartame (Nutrasweet), corn oil, corn syrup, corn flour, fructose, glucose, invert sugar, lecithin, modified starch, monosodium glutamate (MSG), soy protein, soy isolates, starch, inverse syrup, tofu, vegetable oil/fat, etc. See Non-GMO Shopping Guide.
• Choose fruits and vegetables that contain minimum quantities of pesticides. Eat a varied diet, rinse all produce and buy organic when possible. Even small doses of pesticides and other chemicals can cause lasting damage to human health, especially during foetal development and early childhood. See EWG's Shopper's Guide to Pesticides
• Do not smoke and do not consume alcohol;
• Do not take drugs unless prescribed by a physician;
• Do not take additives that contain phenylalanine as it is capable of harming the foetus nervous system development; do not consume aspartame (Nutra Sweet, Equal, Sweet ’n’ Low) sweetened foods that contain phenylalanine.
• Do not consume foods that contain MSG (monosodium glutamate, Е621). It is used as a food additive and is commonly marketed as a flavour enhancer. Read carefully the labels!

 

2. Pregnancy directly related specific requirements:

• Do not overeat notwithstanding the increased need of energy, proteins and other nutrients. A normal gain in weight (for pregnant women with normal body mass) within the entire pregnancy period is considered to be 10 - 12.5 kg.

• Increased need of protein. The optimal protein intake conditions the normal growth of the newly forming tissues namely the foetus, placenta and uterus.
  Products of both animal and plant origin are sources of high quality proteins that contain all essential amino acids in optimal proportions.
  The aminoacids disbalance has been associated with foetus abnormalities and nervous and psychic underdevelopment.
  Eggs (consume home or organic ones preferably), milk and dairy products, fish, meat, nuts and seeds (raw only!), fresh sprouts, quinoa, amaranth, legume foods possess the best biological value.
  For more on the proteins importance, protein sources, absorbing capacity, biological value, protein needs of the human body, etc. see the “Proteins and Life” paper.

• Increased need of calcium. This need is on the increase as early as the pregnancy first months go when the foetus bone structure forming starts. The absorption of calcium originating from plant foods enhances when combined with fruits or their freshly squeezed juices.
  For sources of calcium, absorption, needs, etc., see “Food sources of minerals” as well as “Osteoporosis;

• Increased need of iron. As the demand for oxygen during the pregnancy period increases so does the erythrocyte quantity hence the need of iron.
  For sources of iron see “Food sources of minerals”.
  Note: Be careful with animal sources of iron (hemo iron) in particular with the internal organs as follows: liver, hearts, kidneys; consume such if they are of organically or home raised and grass-fed livestock only.
  The absorption of iron originating from plant foods is affected favourably by the availability of vitamin C and fructose (fruit sugar).

• Increased need of folic acid (double). A shortage of this vitamin results in abnormalities of the neural pipe of the foetus (spina bifida, anencephaly). That's why the mother's organism should be supplied with sufficient quantities of folic acid for the prophylaxis of these malformations as early as the first 6 weeks after the conception has taken place (a critical period of the embryo nervous system development) and until the end of the 12th week of pregnancy as well. It is recommended that fertile women intent on having children receive 400 mcg of this vitamin daily and that should be followed on a regular basis as most women are not even aware of being pregnant within several weeks after the conception.
  For sources of folic acid see “Food sources of vitamins”.
  Note: It is recommended that the sources of folic acid namely vegetables and fruits to be consumed in raw state, if possible.

• Increased need of vitamin C. Besides facilitating the absorption of iron originating from the plant foods it boosts the immune system and is a powerful antioxidant as well.
  For sources of vitamin C see “Food sources of vitamins”.
  Note: As vitamin C is characterized with a very delicate nature it is recommended that the sources of this vitamin namely fruits and vegetables, to be consumed in raw state, if possible.

• A shortage of zinc and manganese has also been linked to foetus abnormalities and nervous-psychic underdevelopment just like the folic acid shortage and amino acids disbalance do.
  For sources of zinc and manganese see “Food sources of minerals”.

• Large quantities of vitamin A have been linked to some inborn defects as follows: cleft palate, cardiac anomalies, etc. Foods rich in vitamin A as liver and its products, caviar, egg yolk, etc, can also bring about similar problems. (See “Food sources of vitamins”.) For this reason it is recommended that you consume products rich in natural beta-carotene as follows: leaf vegetables and ones coloured in orange, yellow and red fruits and vegetables. (See “Food sources of provitamins А”.) They are not toxic as beta-carotene in organism turns partially into vitamin A only when needed and not in toxic quantities.

• Increase the consumption of dietary fibres– wholemeal bread (produced from wholemeal flour and not according only to the label claim), cereal mush and bran (oat bran). Start with 1 tablespoon of bran stirred up in a glass of apple juice at your choice, 2 times daily.

 

• Use iodized salt only, especially if you live in the mountains afar from the sea. A shortage of iodine intake during pregnancy can result in a iodine deficit thus endangering the health of the newborn (mental deficiency).

• Limit the coffee consumption down to 1 cup daily (or just quit drinking coffee!). High caffeine intake can result in a lower weight of the newborn baby. You could consume alternative coffee (cereal beverages based on chicory etc. of the "Inka" type) instead.

• Be careful with alcohol. More than 1 glass of wine (150 ml) or 2 glasses of beer daily consumption particularly during the first pregnancy trimester could endanger the foetus. It has been associated mostly with the high risk of causing serious damages to its nervous system and smaller birth weight and size in newborn babies as well.

• Drink 8-10 glasses (250 ml) of clean and low in minerals water daily.
  Note: It is highly recommended that youdrink water and other liquids between the meals.

Herbs

• Alfalfa – a good source of vitamins and minerals, vitamin K in particular being in great demand for normal blood coagulation.
• Nettle, dandelion, root from burdock, ginger increase mother's milk secretion.
• Leaves from raspberry (as tea) – facilitate the uterus contractions and enrich the mother's milk.
  Note: Drink 1 glass max. daily until the last 4 weeks of the pregnancy period. Then you can drink 1 litre daily.
• St. John's wort and shepherd's purse - both facilitate the uterus contractions.
• During the pregnancy in the first 12 weeks particularly one should not receive the following herbs: Aloe Vera (internally), ginseng, Barberry (Berberis vulgaris), Guardian Angel (Angelica silvestris L.), Cat's Claw (Uncaria Tomentosa), ephedra (Ephedra distachya L.), Golden Seal (Hydrastis Canadensis), Garden sage (Salvia officinalis), Feverfew (Tanacetum/ Chrysanthemum parthenium), indian vine, (greater) celandine, tetterwort (Chelidonium majus), Curcuma sp., myrrh, rue (Ruta graveolens), Arnica montana, tansy, Indian tobacco (Lobelia inflata), Cimicifuga (Cimicifuga racemosa L.).
  
  NOTE: Consult your physician (AG/micropediatrician) about the extent the herbs could be of help to you before using any!

 

3. General (non-nutritional) recommendations in connection with your safety:

• Cover at least 2 km distance walking daily. The right moment for this is after meal, for example;
• Use warm not hot water when having shower. Any increase of the body temperature even for a short period of time could result in neurological defects of the foetus (such as anencephaly and spina bifida).
• Avoid using shampoos and conditioners that contain parabens (antimicrobial preservatives which have proven to disrupt your endocrine system), and any of these 5 potentially toxic ingredients as well.
  • Sodium Lauryl Sulfate (It also goes by a number of different names including sodium lauryl sulfate, sodium laureth sulfate, ammonium laurel sulfate, sodium dodecyl sulfate, sulfuric acid, sodium salt sulfuric acid, A12-00356, Akyposal SDS, Aquarex ME, and Aquarex methyl.) It acts as a penetration enhancer (allowing other potentially toxic ingredients to slip into your blood stream), and according to the Environmental Working Group’s “Skin Deep: Cosmetic Safety Reviews”, research studies on SLS have shown links to: irritation of skin and eyes, organ toxicity, development / reproductive toxicity, neurotoxicity, endocrine disruption, ecotoxicological, and biochemical or cellular changes, possible mutations and cancer;
  • Dioxane (a carcinogen);
  • Diethanolamine or DEA
    DEA readily reacts with nitrite preservatives and contaminants to create nitrosodiethanolamine (NDEA), a known and potent carcinogen. Furthermore, DEA seems to block absorption of the nutrient choline, which is vital to brain development. Pregnant women actually require extra choline so they can pass it onto their fetus.
  • MSG (short for monosodium glutamate, often secretly hidden and referred to as amino acids, yeast extract, nayad, glutamic acid, or glutamates)
    It can bring about symptoms like headaches, dizziness, and stomach discomfort after consuming MSG-containing products. And according to the FDA, MSG side effects include: numbness, burning sensations, tingling, facial pressure, headaches, nausea, drowsiness and weakness, among other problems.
  • Propylene Glycol
    It is a strong skin irritant and can also cause liver abnormalities and kidney damage.
    
    NOTE: A hot shower opens up pores in your skin and may make it easier for toxins to enter your body.

 

• Avoid using anti-bacterial soaps. The main reason is its active ingredient: triclosan (and the related triclocarbon). Triclosan is an anti-bacterial chemical found in many consumer products, and it's nearly ubiquitous in liquid hand soap. It is linked to liver and inhalation toxicity, and even low levels of triclosan may disrupt thyroid function. Further, the American Medical Association recommends that triclosan not be used in the home, as it may encourage bacterial resistance to antibiotics.
• Reduce your exposure to PBDEs (Polybrominated diphenylethers, fire retardants). PBDEs are most likely to be found in polyurethane foam products manufactured before 2005 (in the USA) – like upholstered furniture, mattresses, and pillows – and electronics. Therefore you’ll probably find them in dozens of products in your home and office, from the padding below your carpet, to your bed, couch, cell phone and television (also in computers, fax machines, remote controls, video equipment, printers, photocopiers, toner cartridges, scanners, electronic components, automobile fabrics, kitchen appliances, fans, heaters or hair dryers, and water heaters). Laboratory studies show that exposure to minute doses of PBDEs at critical points in development can damage reproductive systems and cause deficits in motor skills, learning, memory and hearing, as well as changes in behavior. In addition, they persist in the environment and therefore bioaccumulate in people.

• Cut your exposures to bisphenol A (BPA). BPA is a synthetic estrogen, a toxic plastic and resin ingredient used to line metal food and drink cans. Some hard plastic single-use water bottles, including infant plastic water bottles also release BPA. BPA is associated with a number of health problems and diseases that are on the rise, including breast and prostate cancer, infertility, birth defects of the male and female reproductive systems, etc.
• Avoid the dangers of Teflon and other non-stick surfaces.
  Health dangers: When you breathe kitchen air polluted with fumes from overheated Teflon (over 260 degrees centigrade), you're at risk for developing flu-like symptoms (yes,"Teflon flu"). Teflon and its perfluorinated chemical “family” (PFC’s) are associated with smaller birth weight and size in newborn babies, elevated cholesterol, abnormal thyroid hormone levels, liver inflammation and weakened immune defence against disease.
• Be careful with cell phones and other wireless devices. See EWG’s Guide to Reduce Cell Phone Radiation Exposure.