November/December 2024 HAWAII PARENT 67 A healthy pregnancy starts with a healthy diet. A whole foods diet choosing foods in as close to their natural form as possible is best. Avoid foods high in refined sugar, unhealthy fats, and sodium. If possible, organic and non-GMO foods should make up the bulk. If you are not already eating organic foods, pregnancy is an excellent time to make the switch. By going organic, you will avoid exposing yourself as well as your unborn baby to antibiotics, artificial hormones, and pesticides. The American College of Obstetrics and Gynecology (ACOG) recommends a healthy diet pre-conception. Specific vitamins and minerals are critical for a baby’s development in utero and which many women may be deficient, such as folate. Folate (folic acid) is a B vitamin (B9) that is especially important for pregnant women. ACOG states that preconception and during pregnancy, a woman needs a minimum of 400 micrograms of folic acid daily to help prevent major birth defects, such as spina bifida. Current recommendations are that pregnant women get at least 600 micrograms of folic acid daily. Folic acid has been added to processed foods since the late 1990s and is in most multivitamin formulations. It is important to note that folic acid is the synthetic form of folate, and as such, the body needs to convert it first (to 5MTHF) to utilize it. This is problematic for those having a Methylenetetrahydrofolate reductase (MTHFR) gene mutation. This mutation can limit or inhibit a person’s ability to convert folic acid to the form needed by the human body. Fortunately, folate can be found naturally in dark leafy greens and is now available in supplement form. EATING FOR TWO According to Healthy Mothers Healthy Babies Coalition of Hawaii, most pregnant women need approximately 350 extra calories per day. The exact number of calories a pregnant woman needs depends on how much she weighed before becoming pregnant. She should discuss with her health care provider to determine how many extra calories are required. by Gloria Buoncristiano-Thai
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