Have you noticed how many different vitamins and supplements are available at your local grocery, corner pharmacy or discount mass retailer store? It used to be that the only way a pregnant woman could get a prenatal vitamin was with a doctor’s prescription. Now days, you can just walk up to the vitamin / supplement’s shelf and take your pick from several bottles.

Aren’t All Prenatal Vitamins The Same?

No, they are not. Why? The first thing you need to realize is that prenatal vitamins along with all supplements such as St. John’s Wart and the like are weakly regulated by the FDA.

Up until 1994, vitamins and supplements also know as “dietary supplements were subject to the same regulatory requirements as were other foods.” (Overview of Dietary Supplements – www.cfsan.fda.gov). In 1994, President Clinton signed the Dietary Supplement Health and Education Act (DSHEA) that loosened the requirements for testing and marketing of dietary supplements, including prenatal vitamins.

“Under DSHEA, a firm is responsible for determining that the dietary supplements it manufactures or distributes are safe and that any representations or claims made about them are substantiated by adequate evidence to show that they are not false or misleading. This means that dietary supplements do not need approval from FDA before they are marketed.” (Overview of Dietary Supplements – www.cfsan.fda.gov).

So, it is up to the manufacture to determine if the dietary supplement contains the ingredients that are listed on the label, that they are safe to be consumed and that the ingredients do what they are advertised to do.

Problems With Prenatal And Multivitamins

1. Calcium and iron together. Here is a little known dietary secret – never eat a dairy product with a high iron food, like dark green leafy vegetables or red meat. This is because calcium easily binds with iron and produces a molecule that cannot be digested by the human body. It will go through the digestive track and be pooped out. Your body will not get any benefit from the iron or the calcium in your prenatal vitamins.

2. Poor nutritional quality. Most all prenatal vitamins contain synthetic forms of vitamins and minerals. They are easy to manufacture but are not exactly the same as the natural form of these vitamins. Your body will not absorb these synthetic vitamins as easily as those found in fresh produce. The synthetic form is harder on your liver.

3. No Omega-3 or Omega-6. Both of these supplements are necessary for healthy brain and nervous system development. These are essential fatty acids that your baby needs. If by chance a prenatal vitamin does contain these essential fatty acids, how sure are you of the source of them? Are they free from harmful heavy metals such as mercury, lead, cadmium and other environmental toxins?

Fish is high in omega-3 and Omega-6 fatty acids. From which fish did the vitamin manufacture get these fatty acids? Depending on the species of fish and geographic location where the fish were caught, they may be filled with toxic heavy metals that will cause severe complications in your baby’s development.

4. Most prenatal vitamins potency is inadequate, that is not strong enough for mom and baby. Don’t expect a prenatal vitamin to supply ALL of the nutritional needs of you and your baby. How, can one little pill give you everything you need? It cannot. A prenatal vitamin is a good aid, but it is not a replacement for eating a well balanced diet of fresh vegetables, fruit, diary and healthy carbohydrates.

It is still a good nutritional practice to take your prenatal vitamin each day. However, the best pregnancy nutrition to eat fresh and natural foods. They are the best source of vitamins, minerals, carbohydrates and protein that your developing baby needs.

While there are many foods that are packed with vital nutrients for mom and baby, there are some foods and drinks that will harm your baby. Could the prenatal vitamin supplement you are eating daily be dangerous to you and your baby? Here is a list of the food and beverages that you must avoid during pregnancy:

Alcohol
Instead of wine, beer, or a mixed drink, enjoy tomato juice, water with lemon or lime, or other nonalcoholic beverages.

Certain Fish
Most fish is great source of protein and omega-3 fatty acid and are safe to eat while pregnant. There are some fishes that may have a high level of methyl-mercury. Mercury builds up in the fish over its life. Mercury has been linked with brain damage and developmental delays.

Do not eat shark, swordfish, king mackerel, grouper, marlin, orange roughy, and tilefish during pregnancy. Canned tuna usually has less of a mercury concentration and is safe to eat in moderation. Eat no more than 12 ounces of any fish per week (equal to four 3-ounce servings each about the size of a deck of cards).

Raw Eggs
Eating raw eggs should be avoided because they may be carrying the salmonella bacteria. Anything that is made with raw eggs that is not cooked before eaten should be avoided. Some homemade Caesar salad dressings, mayonnaise, homemade ice cream, custards and Hollandaise sauces.

Commercially manufactured salad dressings, egg nog and ice cream are made from pasteurized eggs are ok to eat. However, you and the baby really don’t need the ice cream.

Deli Meat
Deli Meat and cold cut meats in the meat department may be contaminated with the listeria bacteria. The listeria bacteria can cause a miscarriage and is able to cross the placenta and infect the baby. If you are going to eat deli or cold cut meat always reheat it so that the meat is steaming before eating.

Soft Cheese
Soft cheeses such as feta, Brie, Camembert, Roquefort, Mexican style cheeses(queso blanco and queso fresco, unless it clearly states that it was made from pasteurized milk), goat cheese or any cheese that has blue veining in it, contain the Listeria bacteria. The Listeria bacteria can cause a miscarriage. Listeria has the ability to cross the placenta and may infect the baby.

All Hard And Soft Cheeses Made From Pasteurized Milk Are Safe To Eat.

Sushi
Raw fish such as sushi, sashimi or ceviche. These foods can contain harmful bacteria. Cook fish thoroughly before eating.

Coffee & Caffeine
Caffeine is a stimulate that has been linked to causing brain damage in unborn babies and causing miscarriage. If you are pregnant stop drinking all beverages that contain caffeine in them such as colas, soda, coffee and tea. If you must have the taste of the beverage, then try the decaffeinated version of your favorite beverage.

Caffeine is a diuretic and will purge water from your body and lead to calcium loss as well.

Raw Meat
Don’t eat raw or undercooked meat and poultry. These foods can contain harmful bacteria. Cook meat and poultry thoroughly before eating.

Raw Shellfish
The majority of shellfish borne illness are caused by undercooking them. Avoid eating raw shellfish which includes oysters, clams and mussels. Cooking kills harmful bacteria, but it does not prevent the algae related infections that are associated with red tides.

Smoked Seafood
Smoked seafood such as lox, nova style, kippered or jerky should be avoided as it may be contaminated with the listeria bacteria. They are safe to eat if they are part of a recipe that will be baked or cooked.

Review the pregnancy nutrutional guide for more helpful information on eating well during this wonderful and changing time in your life.

So often I hear newly pregnant moms say that they are eating for two as they are eating their second helping of ice cream or pizza. Yes, they are eating for two. During pregnancy it is even more important that mom pays close attention to the types and kinds of food she is eating. Because the food that mom is eating contains the nutrients that the growing baby is being built from. Does your baby really need all of the stuff that is in a diet cola?

Meet the needs of your body and your baby and help avoid common discomforts of pregnancy by following these pregnancy nutrition eating tips:

1. Eat Breakfast Every Day.
If you feel sick to your stomach in the morning, choose dry 100% whole wheat toast or whole grain crackers when you first wake up, while you are still in bed. Eat the rest of your breakfast (fruit, oatmeal, high fiber cereal, skim milk, yogurt, egg) later in the morning.

Skip the breakfast bars they contain too much fat and calories. Your body digests it as a carbohydrate and nothing else.

2. Eat A Protein With Every Meal And Snack.
Protein is the building blocks for our bodies. Mom you need protein for all of the changes that are occurring in your body (new milk ducts, growing uterus, 40% increase in blood volume, extra skin). The baby needs lots of protein to grow.

3. Pair Carbs With A Protein
Always eat a hard protein (nuts, cheese stick, egg, yogurt) with fruit or carbohydrate foods (breads and cereals).

4. Eat High-Fiber Foods.
Eating 100% whole-grain cereals, vegetables, fruits, beans, 100% whole wheat breads, and brown rice, along with drinking plenty of water and getting daily physical activity, can help you prevent the constipation that many women have during pregnancy.

5. Stop Drinking Fruit Juice.
The problem with fruit juice is that all you are drinking is the fructose (liquid sugar). You are getting some of the vitamins but, the high level of sugar puts a strain on your already busy pancreas.

Did you know that one 8 ounce glass of orange juice contains the juice of ten oranges! The orange juice tastes great and does have vitamin C in it. However, the juice has too much sugar! Remember, the sugar that your body doesn’t need turns into fat on your hips.

Instead of drinking the juice, eat the whole fruit. You will get the juice along with fiber and valuable vitamins and minerals.

6. Shop Around The Perimeter Of The Grocery Store.
The outside perimeter of the grocery store is where you will find the better, more natural foods to eat, the produce, dairy, meat, 100% whole grain breads. Avoid the center aisles of the grocery store as this is where you will find most all of the processed foods that contain too much salt, fat and sugar and too little of the nutrients that you and your growing baby need.

7. Eating Spicy Foods Is Ok.
If you find yourself wanting / craving spicy foods, go ahead and eat spicy foods. You might discover a new found taste for spicy cuisine. Spicy foods will not affect your growing baby.

8. Make Your Snacks Count.
A fruit bowl filled with in season fresh fruit makes it easy to grab a healthy snack. Keep a container of your favorite unsalted nuts next to the fruit bowl. Eat a hand full of nuts with your serving of fruit. Fresh and frozen fruits and vegetables make healthy and quick additions to meals, as do canned beans.

9. Heartburn
This is a common complaint throughout pregnancy especially in the third trimester where the uterus is expanding and pushing up against your stomach. Eat smaller meals more frequently. Try eliminating certain spices from your menu to determine which one or group is causing your heartburn. Cut out all of the fried foods (fried chick, Mexican, fast food, etc.).

Eating healthy pregnancy food is not as hard nor do you need to be stuck eating bland boring food. There are foods to avoid during your pregnancy to keep both you and the baby safe. If your eating habits thus far have not been the best, use your pregnancy as a time to explore and discover new foods, recipes and flavors. Remember it will all be worth it when you see you beautiful little baby for the first time.