Monday, 25 February 2013

Today’s Usage Tip: Date fruit in pregnancy.


If you are craving dates during pregnancy, you'll be delighted to know that these luscious fruits can provide plenty of nutrients to support your baby's growth as well as components that boost your own health. Pregnant women unfamiliar with dates might find this to be the perfect time to sample them. These healthy fruits can help fend off common pregnancy complications, such as anemia and constipation, and contribute to a nutritious pregnancy diet.
Nutrition during pregnancy is crucial to the health of both mother and child. Choosing healthy foods can help you feel your best and provide nutrients crucial for the development of the fetus. Dates and fruit are good food choices for anyone, but incorporating these foods into your diet during pregnancy can help make your pregnancy the healthiest it can be. Talk with your obstetrician about changing your diet and fruits that might be especially beneficial to you.
Dates have been cultivated for over 6000 years, making them one of the oldest of all cultivated fruits. While hundreds of varieties are available worldwide, only 12 are usually sold in the United States. Soft dates have a high moisture content and high level of sweetness, while semi-dry dates are chewier and less sweet. True dry dates are not generally eaten alone but are sometimes used in baked goods. Dates can be used in cooked dishes or eaten on their own.
Pregnancy Nutrition
Pregnant women need to eat about 300 calories per day more than their non-pregnant peers to gain the weight needed to support pregnancy. Instead of choosing high-calorie foods that are low in nutrients, pregnant women should choose nutrient-dense foods, such as dates, that provide plenty of vitamins and minerals along with the calories they need. While getting the recommended daily allowance of all vitamins and minerals is important during pregnancy, nutrients of particular concern for fetal and maternal health include calcium, folate and iron.
One nutrient-dense medjool date -- a sweet type of date that is popular for its soft, tender flesh -- has about 66 calories. Eating a few in one sitting could make a healthy snack or dessert during pregnancy. Dates are high in potassium, which helps you maintain the electrolyte balance in your body as your blood volume expands during pregnancy. Dates also contain calcium that helps support fetal bone growth and iron that prevents anemia and keeps you from becoming overly fatigued. Dates also supply niacin, folate, vitamin B-6, pantothenic acid, zinc, manganese and magnesium.
Fiber in a pregnancy diet is often overlooked, but maintaining adequate fiber intake can help prevent common pregnancy complications such as constipation and hemorrhoids. A high-fiber diet in early pregnancy can reduce the risk of preeclampsia toward the end of the pregnancy, according to a study in the August 2008 issue of the "American Journal of Hypertension."
Date fruit can also be beneficial for the pregnant woman in these ways:
Constipation Relief
Constipation involves difficulty passing stool, infrequent bowel movements and abdominal pain, and can affect up to half of all women during pregnancy, says the American Pregnancy Association. While anxiety, worry and lack of fiber can cause constipation in general, constipation during pregnancy also can be due to hormones that relax the intestines, slowing down the passage of food through the intestines, as well as the pressure of the uterus on the intestines. Dates and fruits are good sources of fiber, which can aid in promoting regular bowel movements and relieve constipation.
Weight Management
While some women think pregnancy is a time to be "eating for two," the March of Dimes states that most women need only approximately 300 extra calories a day during pregnancy. A healthy weight gain during pregnancy is typically between 25 and 35 lbs., explains the March of Dimes. According to California Dates, each date contains approximately 24 calories and they are high in fiber and low in fat. Many other fruits are also low-calorie and contain fiber and other nutrients. Fiber helps create feelings of fullness, which can help prevent overeating and curb hunger. Incorporating plenty of fruit into your pregnancy diet can help you manage your weight and prevent you from gaining an unhealthy amount of weight.
Necessary Nutrients
Dates contain potassium, which is necessary for muscle contraction and helping to maintain the body's metabolism and keep the nervous system healthy. This fruit also contains numerous B vitamins, which help produce red and white blood cells; and magnesium and iron. Iron is important during pregnancy to help muscle development in the fetus and to reduce the risk of anemia in both the mother and fetus. Various kinds of fruit also contain calcium, folate and vitamins A and C, all of which are necessary for health and are important for healthy fetal development.
Considerations
While fruits can provide necessary nutrients, it also is important during pregnancy to take precautions against infections. The Colorado State University Extension Program states that hormonal changes in pregnancy can impair a woman's immune system and hamper the body's ability to fight infections. Before eating any fresh fruits, wash them thoroughly to remove bacteria; the Extension Program adds that perishable foods should be kept at or below 40 degrees F to prevent any spoilage.
References
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