11/28/2015 Birthing Ayurveda: Week 23 – Building the Baby with Proper Pregnancy Nutrition | Banyan Botanicals

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Birthing Ayurveda: Week 23 – Building the Baby withProper Pregnancy NutritionPOSTED ON NOVEMBER 12, 2015

by Vrinda Devani, MDposted in Pregnancy

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The fifth month is not only when the baby begins to develop its consciousness but the baby is also physically starting to build the muscle tissuelayer . While proper nutrition has been important all along, it is now more important than ever. Luckily, most women haverecovered from their nausea or digestive issues by now.

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(mamsa dhatu)

11/28/2015 Birthing Ayurveda: Week 23 – Building the Baby with Proper Pregnancy Nutrition | Banyan Botanicals

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BirthingAyurveda:Week 6

Finding out that I am pregnant is probably one ofthe most frightening things I have everexperienced. This pregnancy was completelyunexpected. Continue Reading >

Personally, my digestion now feels more normal than at any other time in my pregnancy. But what has been really challenging for my digestivefire is going beyond a well-balanced meal to incorporate a lot of herbs or supplements. Either I feel sick to my stomach from taking the herbs andsupplements, or I feel a bit overwhelmed by all the potential things I “should” be taking. So I’ve gone back to the basics—my diet.

I often hear patients or their families encourage eating, in general, with the thought that the mother is “eating for two!” That does not mean just eattwice as much. For every fetus, the mother should increase her caloric intake only by about 300 kcal/day (and if you are starting at a normal BMI,you can increase that number to about 500 kcal/day in the third trimester). These are nutrient-rich calories.

Where should those extra calories come from? Given that this month is about the muscle tissue layer, protein is to be emphasized (at least 10 g ofprotein more than outside of pregnancy to a total of 60 g of protein daily). Quality protein is important—though most Americans have ampleamounts of protein in their diet, it is often from animal sources high in saturated fat. Consider (especially if vegetarian) beans, mung dal, tofu, nuts, eggs, and dairy.

Ayurveda also highly recommends fats throughout pregnancy in general. The classics emphasize various sources of healthy fats, such as milk, ghee, and butter for healthypregnancy because the fatty tissue (or ) is the foundation of nourishment and lubrication. These foods build the water and earth elements, which is largely the composition of thefetus and its environment of the amniotic fluid. Also consider polyunsaturated fatty acids found in fish, nuts, vegetable oils, avocado oil, or hemp seed oil (think 3 grams of omega-3 fattyacids! ).

Ultimately, those extra calories amount toabout a couple glasses of whole milk and asmall snack. Not a whole extra meal ormultiple slices of your favorite cake.

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meda dhatu

11/28/2015 Birthing Ayurveda: Week 23 – Building the Baby with Proper Pregnancy Nutrition | Banyan Botanicals

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Outside of that, it is important to consider how balanced your diet is for additional nutrients. Follow the general food pyramid (eat your veggies and fruits!). Here are a few additionalconsiderations.

If you are vegetarian, you will need vitamin B12 (consider kelp, seaweeds, soy products like tempeh, miso, and soy sauce). Even so, you will likely do well to add a B12 supplement.Also make sure that you are getting plenty of vitamin D (at least 400 IU).Your baby will literally pull from your bones to get enough calcium if it does not get enough calcium through your diet. You need a minimum of 1000 mg daily. Dairy is always a greatsource, as are leafy greens, whole grains, and nuts and seeds.Iron is always important as your body continues to build blood. Leafy greens and iron fortified foods are always a good choice. But consider a supplement (try chelated iron)particularly if you are vegetarian. You should get enough zinc in many of the foods that are high in iron, which is important for immunity.Folic acid needs are increased to 800 to 1000 mcg daily. They are found in many green vegetables, whole grains, and fortified foods. This is an easy supplement to take which is veryimportant for the development of the baby’s nervous system.Omega-3 fatty acids, particularly docosahexaenoice acid (DHA), are becoming more and more emphasized (remember the importance of meda dhatu!). Scientists have found that it isan important structural component of nervous tissue, reproductive tissue, and the skin. The recommended value is 300 mg/day.Your baby is also going to need other important minerals, like iodine, magnesium, and sodium (be careful to especially keep this last one in moderation).Eat a diet high in fiber! The bacteria that makes your gut flora grows off of fiber. It will help keep your intestines free of toxins and prevent the occasional constipation that oftenaccompanies pregnancy. Another great source of food for your gut flora’s bacteria is ghee!This is a great go-to list for high-nutrient foods:

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11/28/2015 Birthing Ayurveda: Week 23 – Building the Baby with Proper Pregnancy Nutrition | Banyan Botanicals

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FishLeafy green vegetablesMilk productsMolassesNuts and seedsSea vegetablesWheat germWhole grainsYeast

Depending on your dietary constraints and medical history, your diet may need to be modified, which is why I always recommend working with a nutritionist if you have any particularconditions. Otherwise, keep your plate colorful, eat plenty of dal and wholesome sources of dairy and fat, and you should be good!