Q: How does my diet during pregnancy influence my baby’s physical andneurological development? Are there things I can eat to help make my babysmart, or tall or healthy?
Answer from Peter H. R. Roberts, M.D., medical director of obstetrics and gynecology at Providence Portland Medical Center and Terese Scollard, M.B.A, R.D., L.D., regional ClinicalNutrition manager: You've already made the biggest decision that affects your baby's height, intelligence and general health: your mate. The egg and sperm that unite to make the fetus have a prewritten genetic script, and it largely determines the baby's characteristics.
That said, you can take steps before and during pregnancy – and throughout your son or daughter's childhood – to bring full flower to the random genetic potential in that DNA. Here's how:
Do take folic acid. I hope that even before pregnancy you were taking a daily prenatal vitamin (including 400 micrograms of folic acid) and eating foods rich in folate, the natural form of folic acid. (Examples include orange juice, whole grain bread, peanuts and leafy green vegetables.) Some processed foods, such as breakfast cereals, are fortified with folic acid, too.
Folic acid, a B vitamin, plays a tremendous role in the first three months of fetal development. It greatly reduces the chance of serious birth defects, called neural tube defects, in which the brain and spine do not develop properly.
Do follow the recommended pregnancy diet. Nutrition remains as important as ever. Protein is crucial: two to three daily servings (totaling about seven ounces) of lean cooked meat, poultry, (mercury-free) fish, legumes (such as garbanzos and black beans), eggs, nuts and peanut butter. Three servings of nonfat or low-fat milk, yogurt or cheese. Several servings of vegetables, several of fruit, and lots of bread, rice, cereal and pasta (whole-grain whenever possible). Eight glasses of non-alcoholic, non-caffeinated beverages a day. Avoid junk food and don't go overboard on caffeine.
Do look for foods rich in omega-3 fatty acids. Eating foods high in omega-3 fatty acids during pregnancy and while breastfeeding may enhance your baby's brain development.
Examples of these foods: English walnuts, ground flax seed (grind whole flax seeds in a clean coffee grinder or buy pre-ground flax; store in freezer), chicken and eggs from chickens whose diet is rich in flax seed, cold-water seafood (salmon, bluefish, herring, cod, flounder, shrimp), cooked soybeans, firm tofu, green leafy vegetables (lettuce, broccoli, spinach), legumes (navy, pinto, lima beans), garden purslane (a salad herb) and canola, walnut, flax and soy oils.
Do continue moderate exercise. If you don't exercise, talk with your obstetrician or nurse midwife about beginning.
Do refrain from tobacco, illicit drugs and all alcohol.
Do avoid undercooked eggs, soft cheeses, sprouts, unpasteurized juice and fish that is raw or likely high in mercury. The March of Dimes offers specific advice for these foods.
Do talk to your health care provider: Before taking any herbs, botanicals or supplements. They can be dangerous.
The real magic is to plan to breastfeed your baby. Aside from that, good nutrition, adequate rest and regular physical activity throughout your child's growth years will help that little baby grow as tall, bright and healthy as genetics allow.
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