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Herbal Guide
 A
well-balanced diet includes a variety of fresh, whole foods.
This helps you to have a healthy pregnancy and your baby to have the
best start possible.
All of the basic food groups are
important, expecially when you are growing a baby!
The greater caloric and protein needs of mother/baby
require an emphasis on quality foods so that they can be assimilated
(absorbed) into the system and put to the best use. She must also drink
enough good water and other healthy fluids.
Maternal blood volume expands up to about 50 - 60% by 28 to 30 weeks of
pregnancy. To
help prevent maternal toxemia (pre-eclampsia) and other serious problems,
and to adequately provide nutrients to the unborn baby, the mother must be
nourished with sufficient healthy foods and liquids. This is also true
during labor.
 
  The
expectant mother needs high quality, usable proteins. Many animal sources
such as fish, naturally raised eggs and meats contain balanced proteins
that are easily digestible for most women. Many kinds of beans, peas,
mushrooms and whole grains are also rich in proteins and amino acids.
A handful of nuts or seeds, such as raw almonds or sunflower seed, can give an added boost of protein and other nutrients.
Recommended intake of quality proteins during pregnancy is 80 - 100 grams daily and up
to twice that much if a woman is carrying twins. Certain meats and beans
are also rich in B vitamins, which help the body to utilize proteins.
 Grains
as in whole grain breads, cereals, pasta, brown or white rice, and
other foods provide complex carbohydrates, proteins, vitamins and
minerals.
Each type of grain includes different amounts of nutrients, so it is good
to include a variety of these foods every day.
 Dairy
products are a common source of calcium and some vitamins.
 When
choosing a vegetarian diet, it is important to combine as many different
kinds of protein foods as possible to have the benefit of balanced protein
intake.
A variety of beans, peas and other legumes (also rich in B vitamins), with seeds (i.e. raw sunflower
seeds or sesame seeds), raw nuts, and whole grains such as brown rice or
sprouted wheat, can be used. Other protein-rich plant type of foods
include mushrooms and soy products.
 Be creative!
 A
great source of omega-3 fatty acids is salmon and also albacore tuna. Another source is flax seed.
Good unsaturated fats are extra virgin olive oil and canola oil. Butter
can also be one of the good fats.
Of course, fresh vegetables and fruits can not be duplicated for the
vitamins, minerals, and fiber they provide, plus some amino acids that
provide the body with needed protein.
Many leafy greens contain absorbable iron that is necessary to prevent
anemia in the pregnant woman. Fresh foods also contain live enzymes which
help with digestion and the absorption of nutrients. A variety of baked
and steamed vegetables along with uncooked produce at each meal, and as
snacks, are of great importance for healthy cell growth.
Fruits, the most recognized source of vitamin C, are refreshing and
wholesome with meals, snacks and as a dessert.
Enjoy!
by Julia Swart, LM, CPM
copyright 2004 - 2009
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Herbal Guide
In addition to a healthy balance of foods, liquids, exercise and
rest, some natural herbs can add to maternal health
and well-being during the childbearing year.
Here are examples of simple herbal preparations that have remained
beneficial for centuries. Most of these types of herbs are naturally sweet
and are best used unsweetened. Some prefer to add a little honey.
(These are considered as balanced, whole food forms,
without any of the constituents isolated nor used in large quantities.
However, as for any foods or supplements, consult with your health care
provider for your specific needs.)
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Nettles
High in chlorophyll, iron,
calcium and vitamin D. Also amino acids, to build proteins.
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Possible
Benefits
Tone uterus
Strengthen urinary tract
Cleanse the liver
Blood-sugar balance
Promote healthy circulatory, respiratory and hormonal systems of the body
Increase amount and quality of breast milk |
Vitamins
A
C
D
E
F
K
P |
Minerals
Chlorophyll
Iron
Calcium
Potassium
Sodium
Copper
Manganese
Chromium
Zinc
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Red Raspberry Leaf
Rich in calcium and iron.
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Possible
Benefits
Strengthen uterus
Reduce nausea
Help prevent hemorrhage
Promote more comfortable labor
Decrease postpartum swelling |
Vitamins
A
B
C
D
E
G
F |
Minerals
Iron
Calcium
Phorphorous
Manganese
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Peppermint Leaf
Soothing; adds flavor.
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Possible
Benefits
Calm stomach
Cleanse liver
Oxygenate circulatory system
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Vitamins
A
B
C |
Minerals
Magnesium
Potassium
Copper
Iodine
Silicon
Iron
Sulpher
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Postnatal Herbs
An herbal infusion (tea)
for the days following birth:
- Prenatal Herb Blend (see
above)
and
- 1/2 part Blessed Thistle
- 1/4 part Shepherd's Purse
- 1/4 part Uva Ursi leaves
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Blessed Thistle
Promotes lactation and soothes
postpartum cramping.
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Possible
Benefits
Increase mother's milk
Increase oxygen in circulatory system
Reduce cramping
Balance hormones
Tonic for the liver |
Vitamins
B-complex |
Minerals
Calcium
Iron
Manganese
Phosphorus
Potassium
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Shepherd's Purse
Strengthens circulatory system.
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Possible
Benefits
Reduce bleeding after birth
Stimulate involution of uterus
Reduce hemorrhoids |
Vitamins
A
B
C
E
K |
Minerals
Iron
Calcium
Magnesium
Potassium
Sodium
Sulphur
Zinc
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Uva Ursi leaves
Urinary antiseptic.
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Possible
Benefits
Cleanse urinary tract
Help prevent infection
Lower blood sugar |
(contains glycosides, flavonoids, tannins) |
Minerals
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How to Make an Herbal Infusion
Use just-boiled (but not boiling) water. Put herbs in container for
steeping. A covered teapot works well. Infuse (steep) the dried, crushed
leaves in the hot, boiled water, for about 10 to 15 minutes. Strain the
tea through a sieve, into cup or container for later use. (Can be
refrigerated and used a little at a time.)
Quantities can be standardized as 30g of dried herb or 75g of fresh herb,
to 500mL of water.
A standard dose for infusions is 1/2 cup, 3 times per day. The tea can be
diluted with more water for a larger cup of tea.
by Julia Swart, LM, CPM
copyright 2004 - 2009
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