NUTRITION AND PREGNANCY(4)
ESSENTIAL FATTY ACIDS FOR MOM AND BABY!
CALCIUM
SPECIFIC DIETS AND PREGNANCY RISKS
Dr Claude Allouche, gynécologue
Ahuza Clinic, Raanana
058 726 02 64
NUTRITION AND PREGNANCY (9): ESSENTIAL FATTY ACIDS FOR MOM AND BABY!
Dr. Claude Allouche, Gynecologist
Ahuza Clinic, Raanana
058 726 02 64
Numerous scientific studies demonstrate how essential fatty acids are crucial for everyone’s dietary balance, but especially for pregnant women.
These fatty acids are called "essential" because they are obtained solely from food; the body does not produce them.
Essential fatty acids are vital for the growth and proper development of the fetus, particularly in forming its central nervous system.
Dietary fat consumption has shifted towards an excessive intake of animal fats and omega-6 fatty acids, often at the expense of omega-3s, whose benefits are well-established.
Enriching your diet with omega-3s is, therefore, an important factor during pregnancy.
The best sources of omega-3s:
- Fatty fish (mackerel, sardines, herring, fresh tuna, anchovies, salmon)
- Canola oil
- Flaxseed oil
- Walnut oil
- Walnuts
- Broad beans
There are no specific quantities required, but 2 portions of fatty fish per week, 1 tablespoon of one of these oils daily, and occasionally a handful of nuts (30 grams) should be enough to meet the needs. A balanced diet is the best way to avoid nutritional deficiencies.
To ensure a sufficient intake of omega-3s during pregnancy, many doctors recommend adding an omega-3 supplement along with multivitamins throughout the pregnancy.
🥛 NUTRITION AND PREGNANCY (10): CALCIUM 🍼
Dr. Claude Allouche, Gynecologist
📍 Ahuza Clinic, Raanana
📞 058 726 02 64
🌟 Why is calcium so important during pregnancy?
🦴 Bone and Teeth Development: Calcium supports the growth of the fetus’s bones and teeth. Since the fetus relies on the mother's calcium reserves, it’s essential to ensure a sufficient intake throughout pregnancy.
🧮 Recommended Daily Intake: 1000-1200 mg of calcium is needed during pregnancy and breastfeeding.
🍶 Suggested Sources of Calcium:
✅ 3-4 servings of dairy per day
✅ Calcium-rich mineral water if dairy intake is low
✅ Approx. 200 mg of calcium per serving:
- 1 glass of milk (200 ml)
- 1 yogurt (125-150 g)
- 1 portion of mozzarella (50 g)
- 1 portion of Emmental (20 g)
🌱 Plant-Based Alternatives:
Rice, almond, or hazelnut "milks" can also be good options, as long as they’re fortified with calcium! 🥛
🥜 Nut and Seed Options: Great sources, but consume in moderation due to high fat content.
🌞 Vitamin D is Key!
Both mom and baby need vitamin D to absorb calcium properly. A daily 15-minute sun exposure on hands and face can help maintain adequate levels, along with foods like fatty fish and dairy.
💡 For a Healthy Pregnancy: A balanced diet is the best way to meet calcium needs and avoid deficiencies!
🥗 NUTRITION AND PREGNANCY (11): SPECIFIC DIETS AND PREGNANCY RISKS 🤰
Dr. Claude Allouche, Gynecologist
📍 Ahuza Clinic, Raanana, Israel
📞 058 726 02 64
🌱 A Balanced Diet is Essential During Pregnancy!
The baby’s growth relies on adequate intake of proteins, fats, vitamins, and minerals. Restrictive diets, like veganism, exclude certain nutrients critical for the baby’s development.
💡 Types of Diets:
- Vegetarian: Excludes meat but allows plant-based foods, eggs, and dairy.
- Ovo-Lacto Vegetarian: Excludes meat and fish, but includes eggs and dairy.
- Pesco-Vegetarian: Excludes meat but allows fish.
- Vegan: Excludes all animal products, relying on vegetables, fruits, nuts, legumes, grains, and plant-based milk.
⚠️ What Are the Risks During Pregnancy?
- Vegetarian Diet 🥚 🥛
- Generally safe if well-managed.
- Possible risks: Iron or vitamin deficiencies, though rare if balanced with eggs, dairy, and supplements as needed.
- Iron intake needs careful attention. Eggs and legumes can be helpful sources when combined with vitamin C for absorption.
- Vegan Diet 🌱
- Higher risk of deficiencies in iron, vitamin B12, vitamin D, and calcium due to the exclusion of animal products.
- Protein deficiency: Animal proteins provide essential amino acids not easily replaced with plants.
- Vitamin B12 deficiency is especially problematic, as it can impact neurological health. Supplements are necessary.
👩⚕️ Tips to Prevent Deficiencies:
- Work with a dietitian to ensure proper intake.
- For Vegans: Supplement vitamin B12, C, D, iron, and calcium.
- For Vegetarians: Monitor for deficiencies as needed, with a standard B9 (folic acid) supplement for all pregnant women.
💡 Related Topics:
- Nutrition and Pregnancy (1): General Tips
- Nutrition and Pregnancy (6): Foods to Avoid
- Nutrition and Pregnancy (8): Iron – How to Prevent Deficiency
- Nutrition and Pregnancy (10): Calcium