The Practical Nutritionist, LLC

Audrey J Pellegrino, M. Ed, M.HN,CNW®

Nationally board Certified Nutritional Wellness

Holistic Nutritionist/Educator

603-768-3214

practicalnutrition@gmail.com

www.pnutritionist.com

PREGNANCY IS A TIME TO BE THANKFUL

It is thanksgiving time again! And this year I have more than ever to before to be thankful for. In January, or there around, I will be blessed with a grandchild from my oldest son and daughter in law. I don’t feel as though I am old enough to be a grandmother, but along with the other grandparents I am looking forward to the newest arrival in our families.

When I was pregnant I felt as though I was the only one in the world to give birth and I made sure that I did everything I could to ensure my children were healthy. Like so many other things in life there are things you have control over and some you do not. What a person eats during pregnancy is one thing they do have control over.

If you want to become pregnant, nutrition before conception is important, not just after you become pregnant. There are things you should not do as well as things you should. You should not eat chocolate or caffeinated drinks ;( caffeine has been shown to decrease chances of fertilization). You should not smoke or drink. And you should eat a healthy diet of whole foods and drink lots of water. A diet of varied whole foods helps to provide the mother and child with the necessary nutrients.

Folic Acid is an essential nutrient for the baby’s nervous system development. Folic Acid deficiency is the most common vitamin deficiency in the world, yet many foods are high in this B vitamin, including asparagus and broccoli and most green vegetables. During the last eight months the caloric needs for a pregnant woman (on average) is 250 to 300 additional calories a day. The most beneficial way to get these calories is by eating healthy plant sources.

Another need which increases during pregnancy is calcium and consequently vitamin D. If you do not have enough calcium, a hormone is called upon to stimulate vitamin D and increase your absorption of calcium, and anyone who has ever been pregnant knows that your hormones have enough to do. The good news is that calcium is found in many foods that people eat. Some of them are dairy products, sardines, rhubarb, tofu, salmon, broccoli, beans, spinach, almonds, oranges, sesame seeds, molasses, collards, turnip and beet greens, orange juice and many more. Vitamin C helps your body to absorb calcium which is why orange juice is commonly sold with extra calcium added to it.

My daughter in law is cooking dinner for me as I write this article. I am looking forward to eating the meal and it gives me peace of mind to know that my grandson has parents who are giving him the nutritional edge, even before he arrives. Happy Thanksgiving everyone!