Nutrition for Pregnancy - Midwifery Services

Eden Birth
& Wellness

Eden Birth & Wellness
SPECIAL OFFER!

Good Foods for Healthy Mother & Baby

◊ Herbal Guide
◊ How to Make an Herbal Infusion (tea)

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.

Nutritional helpers for strengthening veins or helping to relieve swelling and soreness: tincture of St. John's Wort, berries, Vit. E & B-6; and topically - compresses that include Comfrey and & Yarrow.

Check with your health care provider.

Enjoy!

by Julia Swart, LM, CPM
copyright 2004 - 2011

RETURN TO TOP PAGE

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.)

Prenatal Herb Blend

An herbal infusion (tea) of:

2 parts Wild Nettles

2 parts Wild Red Raspberry Leaf (wild)

1/2 part Organic Peppermint

Nettles High in chlorophyll, iron, calcium and vitamin D. Also amino acids, to build proteins.	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
Red Raspberry Leaf Rich in calcium and iron.	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
Peppermint Leaf Soothing; adds flavor.	Possible Benefits Calm stomach Cleanse liver Oxygenate circulatory system	Vitamins A B C	Minerals Magnesium Potassium Copper Iodine Silicon Iron Sulpher

Postnatal Herbs

An herbal infusion (tea) for the days following birth:

Prenatal Herb Blend (see above)
and

1/4 part Blessed Thistle

1/4 part Shepherd's Purse

1/4 part Uva Ursi leaves

Blessed Thistle Promotes lactation and soothes postpartum cramping.	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
Shepherd's Purse Strengthens circulatory system.	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
Uva Ursi leaves Urinary antiseptic.	Possible Benefits Cleanse urinary tract Help prevent infection Lower blood sugar	(contains glycosides, flavonoids, tannins)	Minerals (trace minerals)

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. This can be diluted with more water, as for a large glass of iced tea.

RETURN TO TOP OF PAGE

*The statements included in this website are for information purposes and to be used as educational tools only.*
webmistress: Email
copyright 2007-2011