Women On Diets Should Be Careful During Pregnancy

Be careful dieting when carrying a child. Women who diet in certain ways could be harming their baby after they get pregnant, according to a New Zealand expert in fetal development. Because the development of the fetus starts from day one of conception, dieting may have a far greater impact than women realize.

"How the baby is looked after from the moment of conception, when it's just one egg, to birth [and] in the neo-natal period can affect its destiny for the rest of its life," said Professor Peter Gluckman, director of the Liggins Institute at Auckland University.

He said the problem of dieting mothers-to-be is of particularly great concern in Asia. A Japanese study shows that newborn babies weigh 150-200 grams less than they did 10 years ago, in large part because their mothers are dieting.

During pregnancy, expectant mothers should ideally gain weight, at least 5-10 pounds, in order to properly nourish the developing child. A fetus is preparing for life after birth, even before the pregnancy is noticeable. So everything the mother does sends signals to the fetus, and shapes its health going forward.

Studies show that women who are on diets or otherwise undernourished tend to have smaller babies, which might in turn suffer from health problems later in life. As odd as it sounds, smaller babies are more likely to become obese down the line, because in the womb, they are preparing themselves for a world without much food.

Such nutritional signals, especially early in a pregnancy, can turn some vital genetic switches on or off for the rest of the child's life. The diet conscious mom-to-be might not think about it, but she could be shaping the infant's life in undesirable ways. The child could become more prone to storing fat to prepare itself for the signalled threats it will face the outside world.

Not only that, but mothers who only started taking care of their nutrition when they found they were pregnant might be too late. Reversing the genetic patterns, studies show, is harder thank people think. Compounded with a high-fat diet and a sedentary lifestyle, these children were even more likely to become obese, which can lead to diabetes and cardiovascular disease later in life.

Smaller babies also have fewer brain cells, particularly those needed for memory and learning.

Women should not smoke during pregnancy, as this would alter the child's lung development, among other things, which would change physically to adapt to a perceived world filled with carbon monoxide. In order to keep things healthy for themselves and their unborn children, women should continue to eat balanced diet and maintain a normal body mass index.

In order to have the smallest risk of pregnancy complications, women should not get pregnant in the four to five years after their first period, as they still needed nutrients for growing. When the baby was born, breast feeding was recommended until the baby was six months old. Involvement of the parents and stimulation of the child mentally is important -- as is the intake of vitamin B12 and folate.

However, studies found that stress would not affect the fetus unless it was severe, such as the effects of a natural catastrophe. In New Zealand, draft food and nutrition guidelines just released by the Health Ministry said the nutritional content of a pregnant woman's diet was critical. Women who eat energy-dense, nutrient-poor food may gain adequate or excessive weight and compromise nutritional intake -- and at increased risk of adverse pregnancy outcomes.

-- Wayne Terrance

Babysteps to Health

Slow and steady wins the race. When you slowly take off the pounds and stick to an exercise program, you are more likely to keep those pounds from coming back. Look at every pound lost as a small victory in the road to health.
Don't set yourself up for failure; set goals that are attainable. Lofty goals are hard to meet and only leave you frustrated.
Make it easier on yourself--use half the cream and sugar in your coffee. Make small changes that add up to a big defecit but don't leave you feeling like your giving up everything you love.
Reward your success--the right way. We'd all like to celebrate that 5 pound milestone with a hunk of chocolate cake, but consider treating yourself in a different way. Why take five steps forward and then two back?
Keep it interesting. Variety is the spice of life; try new things and new foods. If you eat yourself into boredom, you won't be able to stick to a diet or workout routine.
Small changes for big results. Love eggs? Ditch the yolks. Chicken? Lose the skin and try baking or grilling instead of frying. It all adds up over time.
Keep track of activity. Keeping a log or journal of your workouts not only keeps you honest, it allows you to take a look back and see just how far you've come.
If you must eat sweets, eat dark chocolate because it has many health benefits
Stay away from the scale. When your clothes get looser and your measuments shrink should be proof enough that you are on the right track. Numbers on a scale are just overrated.

When is a Fad Diet a Bad Diet?

Time for a reality check: there is no magic bullet, instant cure, or easy way out. Losing weight is not easy, and many fad diets fall easily into the bad diet category. Be wary of any diet or weight-loss program that:

Promises rapid weight loss. Any weight loss of more than 2 pounds per week is too rapid, unsafe, and is unlikely to stay off.
Promises easy weight loss without exercise or that weight loss can be maintained without lifestyle changes.
Uses miracle or magical foods. No food can melt away fat or undo years of overeating and lack of exercise.
It's basis lies in consuming only one (or a limited number) of foods, encourages consuming certain foods in mass quantities, or calls for specific food combinations.
Relies on undocumented case histories. Testimonials and anecdotes mean nothing if there is no scientific data to back up claims.
Promotes unproven or inauthentic weightloss aids such as herbs, supplements, body wraps, pills, cellulite creams, etc.
Sound too good to be true. Most of the time it's because they are.

Splurge vs. Smart: Dining Out Without Breaking Your Diet

High-calorie, fat-laden, large portioned restaurant meals don't have to be a diet breaker. With some careful reading, you too can enjoy a night out without the guilt of a caloric splurge.

When dining American, be wary of words like buttery, fried, pan-fried, crispy, au gratin, creamed, sauteed, and hollandaise. Look for items that are described as steamed, broiled, grilled, roasted and poached to help cut back on calories and fat.

In the mood for a little Italiano? Sauces created from cream or cheese, such as Alfredo sauce, quickly pack in the fat. Go for sauces that are tomato based, and take half home with you--almost all pasta dishes weigh it at well over a serving or two.

Craving some late-night Chinese? Stay clear of batter-coated, breaded, or deep-fried foods and go for the stir-fry. Plain rice is better than fried, and go easy on the sauces; soy sauce and other Asian sauces tend to have high sodium content.