Guest Blog Post: Meghan Lyons, MS, CredibleCravings
Q: As a woman’s belly grows during pregnancy, how does her requirement for certain nutrients change?
A: As one would expect, nutrient needs are typically increased during pregnancy. Two nutrients to pay particular attention to are the B vitamin folate and the mineral iron—both of which are needed in amounts 50% greater than before pregnancy. These increase needs paired with the important roles these key nutrients (and others) play during pregnancy explain why prenatal nutrition is among the first things discussed at a woman’s initial appointment with her obstetrician.
Folate –Folate plays a very important role in the formation and development of a baby’s brain and spine. This major developmental stage takes place within the first three to four weeks of pregnancy—oftentimes before a woman may even realize she is pregnant—and is monumental in reducing the risk of life-threatening neural tube defect such as spina bifida. With that in mind, I encourage all women of childbearing age to pay close attention to their intake of folate (400 mcg/day before pregnancy; 600 mcg/day during pregnancy), especially since conception can take place when pregnancy is not part of the “plan”. Folate is naturally occurring in green leafy vegetables, garbanzo beans, lima beans, citrus fruit juices and avocados. Also, all prenatal supplements contain folate in the form of folic acid to help ensure that the need for this super important vitamin is met.
Iron – Iron is needed to form a component of red blood cells called hemoglobin that is responsible for the oxygen-carrying capacity of blood. When mom becomes pregnant, her blood volume expands and that means more red blood cells, more hemoglobin and yep, more iron! Pregnancy marks a 50% increase in a woman’s daily iron requirement—from 18 mg to 27 mg. Baby needs iron for his/her own growth and development, especially brain development, and depends on mom for supplying enough of this important mineral. Iron deficiency is common during pregnancy making it essential for expecting moms to get enough iron through foods (beef, chicken, raisins, prunes, firm tofu). If consuming iron from non-animal sources (this includes supplements), mom should consider eating something rich in vitamin C—like a grapefruit, orange or bell pepper—to optimize iron absorption.
CredibleCravings deeply values the importance of making smart dietary choices during pregnancy, which is why this first ever organic perinatal nutrition bar was inspired and created. It is a perfect solution when considering the dietary changes that may come when a woman receives the wonderful news that she’s expecting. Plus, each Credible Cravings bar offers both iron and folate to support mom and baby’s health!
Q: Besides the nutrients that are needed in significantly greater amounts during pregnancy, what additional nutrients should be monitored during pregnancy?
A: Certainly good prenatal nutrition is not defined by the two nutrients mentioned above. Although they are the standouts in terms of critical importance, there are many other nutrients to pay special attention to for the health and well-being of both mom and baby during pregnancy.
Protein, carbohydrate and fat are the three energy-yielding nutrients for mom during pregnancy. These are going to supply her with the energy she needs in addition to carrying out many structural and functional roles as her baby grows and develops.
- Keep quality in mind when choosing protein, carbohydrate and fat sources.
- Aim for high quality proteins like fish, lean meats and dairy as protein is needed for tissue and muscle development. Vegetarian or Vegan? Aim for a variety of legumes, nuts, beans and tofu.
- Choose nutrient-dense carbohydrates like whole grains, vegetables, fruits, nuts and beans that also deliver vitamins, minerals and fiber. Carbohydrates are broken down into glucose, which is the primary source of energy for baby during pregnancy.
· Not all fat should be limited. During pregnancy, dietary fat is needed as a major building block of baby’s cells and tissues and for healthy brain and eye development. Reach for strong sources of “good” fats like omega-3 fatty acids found in salmon, halibut, avocado, almonds and olive oil.
Cholinesupports the growth and integrity of baby’s cells and promotes healthy nerve function. During pregnancy, mom should consume at least 450 mg of choline per day. This requirement can be met by incorporating milk, eggs, salmon, peanuts and CredibleCravings perinatal nutrition bars into mom’s diet!
Vitamin C is best known for its role in immune health and is needed during pregnancy for both mom and baby. It is also a powerful antioxidant, which means it has protective properties helpful for protecting the healthy cells of mom and baby. Additionally, vitamin C is essential to the formation of collagen, which is very important throughout pregnancy as collagen helps build healthy blood vessels, bones, skin, tendons and ligaments for baby. Citrus fruits, such as lemons as found in CredibleCravings Lemon Ginger Greens, are the best sources but you can also get vitamin C from bell peppers, sweet potatoes and broccoli.
Vitamin Dhelps the body absorb calcium, an essential mineral for building strong bones and teeth. In more recent years, vitamin D has been recognized for its role in immune health and in particular how mom’s intake of vitamin D during pregnancy can make a lasting impression on baby’s immunity early in life. Very few foods naturally provide adequate amounts of vitamin D, but thankfully our bodies can make vitamin D when we soak up the sun! Don’t live in a region with plentiful sun? Well don’t worry. Every prenatal supplement that I am aware of contains this important vitamin!
Vitamin B12 supports healthy nerve and brain development of baby. An interesting thing about vitamin B12 is that it is found in animal-based foods like beef, chicken, eggs, milk and fish. If mom avoids such foods during pregnancy she can rely on her prenatal supplement for her B12 needs.
Calcium is needed to build and maintain strong bones and teeth for both mom and baby. Even though mom doesn’t require more calcium during pregnancy, it is crucial that she drinks her milk and snacks on a variety of calcium-containing foods such as tofu, yogurt, cheese, beans, green leafy veggies and CredibleCravings! Calcium is also involved in muscle contraction, nerve function and hormone activity, and can help lower mom’s risk of developing preeclampsia—a serious condition characterized by swelling, high blood pressure and protein in the urine—during her pregnancy.
Zinc plays an important role in immune function, wound healing and the production of DNA, which is crucial as a baby develops. During pregnancy, mom has a 40% greater need for zinc making this mineral another one to keep an eye on. What’s more, inadequate intake of zinc during pregnancy is associated with preterm delivery, low-birth weight of baby, and complications during delivery. Sources include beef, chicken, pork, milk, beans, nuts and all three CredibleCravings flavors.
Q: What was the inspiration behind the flavor profiles for CredibleCravings?
A: Each Ingredient. On purpose. That’s the CredibleCravings way. All three flavors—Lemon Ginger Greens, Cacao and Cranberry Oatmeal—contain ingredients that were intentionally selected with the health of mom and baby in mind. Here is a breakdown of each flavor. We hope you enjoy!
· Lemon Ginger Greens—In addition to helping ease morning sickness, lemons are full of vitamins and minerals, and are a particularly excellent source of vitamin C. Gingerhas long been held as the go-to ingredient for alleviating nausea and upset stomach caused by morning sickness. Spinach is loaded with important nutrients including vitamin A, C, and K as well as folate. Kale is one of the healthiest vegetables on the planet. Kale is chockfull of vitamins that are essential to the health of both mom and baby. Per calorie, Kale has more iron than beef, more calcium than milk, and more Vitamin C than spinach. Kale is also high in protective antioxidants and folate to help reduce risk of neural tube defects.
· Cacao—Cacao is a natural source of antioxidants and contains important B vitamins and minerals such as calcium, zinc and iron. Not to mention that it is one of the most craved flavors in the world!
· Cranberry Oatmeal—Oats are an excellent pregnancy food. They are full of fiber to help regulate digestion, B vitamins, iron, and potassium. Pregnancy brings about a number of changes in mom, including an increases risk for urinary tract infections (UTIs). Cranberries have long been held as the go-to ingredient for naturally reducing the occurrence UTIs. Additionally, cranberries are a good source of vitamin C and offer a deliciously refreshing, tart flavor!