Children come in a variety of shapes and sizes. Their genetic blueprints determine how fast and how big they will grow. Some children are destined to grow slowly while others make rapid leaps in development. Genetic, environmental, hormonal, nutritional and behavioral factors work together to determine a child’s rate of growth. As the caregiver, your job is to provide the right materials for growth – a wide variety of nutritious foods.
Nutrition During Pregnancy
Proper nutrition during pregnancy plays a vital role in determining the health of the newborn child. Through the quantity and quality of what a pregnant woman eats, she provides the nourishment necessary to begin and maintain the growth and development of her fetus.
Guidelines for Daily Food Choices
For most women, a balanced diet during pregnancy will consist of three meals a day.
Meals should contain nutrient-rich foods from each of the following food groups: proteins, fruits, vegetables, grain products, and milk and milk products.
Protein-rich foods have the added advantage of containing iron and B vitamins. Two or three servings of protein foods a day will meet the requirement.
Good choices are lean meats, fish, eggs, beans and tofu. Poorer choices, because they contain a high percentage of fat, are hot dogs, sausage, spare ribs, and especially bacon.
Three to five daily servings of vegetables and two to four servings of fruits are necessary to supply vitamins, particularly A and C. Recommended fruits include citrus (oranges, grapefruits) as well as apples, bananas, guavas, mangos and dried fruit. Vegetables may be dark green — such as broccoli, spinach or kale — or a variety of others including carrots, cabbage, squash or baked white or sweet potato. Pure fruit juice should be chosen over fruit drinks, which contain added sugar and provide little nutritional value.
While fresh fruits and vegetables are best, frozen or canned may be substituted.
Among the grain products, whole-grain and whole-wheat are best. Six to 11 daily servings are recommended. Any of the following counts as a serving: 1 slice of whole-grain bread, 3/4 cup ready- to-eat enriched cereal, 1/2 cup oatmeal, 1/2 cup enriched or brown rice, 2 tortillas, or 1/2 cup spaghetti or other noodles.
Four servings a day of milk and milk products are suggested. These may include: 1 cup of milk, yogurt or cottage cheese, two 1-inch cubes of cheese, 1 cup pudding or custard, 1-1/2 cups soup made with milk, or 1 cup ice milk or ice cream.
For women who can’t digest the sugar in milk or are lactose- intolerant, modified milk products are available in the dairy section of the supermarket. These include yogurt — milk in cultured form — and low-lactose substitutes. A woman who feels she is not getting enough milk products should talk with her health care provider about other sources of calcium.
Adjustments in diet may be necessary to deal with some of the common discomforts of pregnancy. If nausea is a problem (usually during the first trimester), smaller more frequent meals may help, along with crackers as snacks and liquids between — rather than with — meals. Heartburn also can be eased by frequent small meals and avoiding greasy or heavily spiced foods and caffeine.
For constipation, which may occur at any time during pregnancy but is more common during the latter part, helpful remedies include increased fluid intake, high-fiber foods such as whole grains, and naturally laxative foods such as dried fruits (especially prunes and figs), and other fruits and juices, particularly prune juice.
For the baby, mother’s milk provides the best food to grow on. Breasted babies do not get sick as often and have fewer allergies. Mother’s milk is very easy for babies to digest.
For you, breastfeeding helps you get your shape back sooner. It gives you a free hand during feedings and lets you feed a hungry baby fast.
Breastfeeding lets you rest when you nurse lying down.
For both of you, breastfeeding offers a special time to get to know each other.
You can breastfeed like all mothers, you want to give your baby the very best in life. Breastfeeding is the natural way to feed your baby. Your milk has everything your baby needs to grow strong .