Wednesday, December 4th, 2013
Put down those Doritos and read this! The foods you’re eating during pregnancy and while breast feeding are shaping the way that your unborn child will eat for years to come, according to a new study. That’s right—bad eating habits form in utero.
Researchers at the Monell Chemical Senses Center, a nonprofit research organization in Philadelphia, found that babies’ taste buds are directly linked to what their moms ate while pregnant with them. So if you’re eating a diverse and varied diet, your child will eventually be a less picky eater, who is open to trying new things. Your good habits are being passed down to them, and that will show in how they eat as toddlers and later on as adults.
But your bad habits are being passed down as well. A study conducted at the University of Adelaide in South Australia found that if you are eating sugary or fatty foods, your child will actually have cravings for those foods and form an emotional attachment to them. Moms who ate Froot Loops, Cheetos and Nutella during pregnancy had children that built up a tolerance for those foods, so that they needed more of them to get the same gratification from eating them. That is how researchers believe the US’ obesity epidemic all started (70 percent of Americans are either overweight or obese).
According to the New York Times, “researchers believe that the taste preferences that develop at crucial periods during infancy have lasting effects for life. In fact, changing food preferences beyond toddlerhood appears to be extremely difficult.” So when you tell people you’re “eating for two,” you really are—not the amount of calories for two people, but you are choosing what your baby will be eating for the rest of his or her life. Just think about that the next time you have a craving! Of course it’s fine to indulge every now and again (here are some ideas for doing that the smart way), but know that your eating habits do have long-term effects on your little one, so choose your meals wisely!
Test your Pregnancy Nutrition IQ here.
TELL US: What foods have you cut out while you’re pregnant? What are your healthy indulgences?
Image of pregnant woman eating a salad courtesy of Shutterstock.
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Cravings, Healthy Pregnancy
Monday, November 25th, 2013
Food is such a hot topic when it comes to pregnancy—what to eat, what not to eat, how much to eat, what’s a healthy amount of weight to gain while pregnant…the list is endless! The amount of information out there can be overwhelming! So I spoke to Elizabeth Ward, a registered dietician and author of Expect the Best, Your Guide to Healthy Eating Before, During, & After Pregnancy, to give you a quick and easy rundown of what to eat and what to steer clear of. Here are her recommendations.
The five best foods for fertility and pregnancies:
• Eggland’s Best Eggs: “EB eggs contain four times more vitamin D than ordinary eggs and they provide a lean source of protein,” says Ward. “In addition, they contain no trans fats and nearly all the fat in EB eggs is unsaturated. Eggs are also a source of choline. In observational studies, choline has helped reduce the risk for birth defects in the first month of life. During pregnancy a child’s brain is developing at a very rapid pace. It needs the omega-3 fats found in seafood and in Eggland’s Best Eggs, which provide twice the amount of omega-3s in ordinary eggs. Healthy women can have 2 EB eggs a day.”
• Canned light tuna and salmon: “They are excellent sources of vitamin D and lean protein. They are also relatively low-risk fish in terms of mercury. The 2010 Dietary Guidelines for Americans recommends eating at least two fish meals a week.”
• Legumes: “Chickpeas, black beans, and other beans are free of trans fat, are low-glycemic carbohdyrate sources and are full of filling fiber. Start with 1/4 cup to your daily diet, and you can eat up to a cup of beans daily.”
• Fortified whole grains: “Whole grains have fiber and are low-glycemic carbohydrate sources. Women should eat at least three servings of whole grains daily.”
• Full-fat vitamin-D fortified milk: “According to the research, full-fat dairy is associated with fertility. A total of three servings from the dairy group daily is the goal.” Also, according to some research, drinking milk while pregnant can cause your children to be taller!
Trying to Conceive: 5 Ways to Get Pregnant Faster
Five things to steer clear of if you want to get pregnant or are pregnant:
• Alcohol: “Alcohol is of course bad for pregnancies, but what all women don’t know is that drinking can also put a damper on fertility.”
• Caffeine: “It may also be surprising to know that there is a lot of conflicting research about caffeine. Some studies say it causes miscarriage and small babies and others say no. I err on the side of caution and go with the March of Dimes suggestion to limit caffeine during pregnancy to 200 milligrams a day or less. When you’re trying to conceive, excess coffee may be crowding out other more nutritious beverages but may not actually be limiting fertility.”
• Red meats: Lean red meat is one of the best sources of iron, “but fatty meats should be avoided.”
• Trans fats: “Things like French fries, donuts and pastries, and margarine may sabotage fertility.”
• Refined carbs: “Excessive amounts of refined carbs (white bread, white rice, white pasta, etc) and added (not naturally occuring) sugar are also problematic.”
According to Ward, “Women should take their preconception diet and lifestyle very seriously.” Weighing too much delays time to conception (being underweight can, too) and starting your pregnancy overweight may mean a bigger baby who goes on to be overweight later in life. “The number one issue for women,” says Ward, “is achieving and maintaining a healthy body weight (based on BMI) on a balanced diet to encourage fertility and to help insure a healthy pregnancy for mom and baby.”
Always try to start pregnancy in the best shape possible. “Manage any underlying health conditions, including body weight, high blood pressure, and anemia before conception occurs,” advises Ward. “There’s no way to figure how much of a change women will see in their fertility based on healthy eating but it is known that they will begin pregnancy in a much healthier state that will reduce complications for them and their child.”
TELL US: Did you make any dietary changes before getting pregnant or during your pregnancy?
NEXT: Your personal pregnancy calendar (It’s free!)
Image of woman drinking milk courtesy of Shutterstock.
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Friday, May 10th, 2013
Who says you can’t celebrate Mother’s Day just because you haven’t given birth yet? In my opinion, you’ve already earned your mom membership card. Why? Well, the obvious answer is you have a baby inside of you! But you’ve also already put your little boy’s or girl’s needs in front of yours, developed your motherly instincts, and realized the power of unconditional love. So now it’s your turn to be pampered!
Enjoy your first Mother’s Day on Sunday by adding this recipe from Iron Chef Cat Cora to your partner’s Honey Do List. Cat, who has four sons and was recently named the Resident Mom of the Year by Residence Inn, shares her yummy Watermelon and Cucumber Gazpacho recipe—which she hopes her boys will be making for her this Mom’s Day. “My kids know I love watermelon and it’s in season, so this would make the perfect beginning to my Mother’s Day!” says Cat. ”I love this gazpacho with a grilled shrimp and a spoon of creamy Greek yogurt.” Something tells me you will too. Enjoy!
Watermelon and Cucumber Gazpacho
4 cups of watermelon, peeled, seeded and chopped
1 cup of cucumber, peeled, seeded and small diced
1 red bell pepper, small diced
1 yellow bell pepper, small diced
1 jalapeno, small diced
3 hearts of celery, small diced
½ small red onion, small diced
¼ cup of fresh mint, finely chopped
¼ cup parsley, finely chopped
1 lime, halved and juiced
2 tablespoons red wine vinegar
¼ teaspoon salt
4 teaspoons Greek yogurt
4 medium grilled shrimp
Put the watermelon in a blender and puree until smooth. Add cucumber, bell peppers, jalapeno, celery, onions, lime juice, vinegar and herbs with melon liquid to a big bowl. Stir to combine, Cover with plastic wrap, and refrigerate until well chilled, at least 1 hour. Adjust seasoning. Serve cold as is or with a dollop of Greek yogurt and a grilled shrimp, if desired.
Tell us: What do you hope your family will make for you this Mother’s Day?
Image of watermelon and cucumber gazpacho courtesy of Shutterstock.
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