O-me-ga(sh)!!!

 Oh-My Gosh!!…I know…a corny title but I couldn’t resist! I had to add some humor to a bit of a heavy subject- How your Pregnancy Diet could be affecting you and your Babies Brain Development!!!

We all know that with pregnancy, everything you put ON and INTO your body you share with your growing baby. A good pregnancy diet is well-balanced and addresses you and your baby’s specific needs. Omega 3 rich foods are particularly essential. Omega 3 foods can provide your baby with the energy and materials necessary to good physical and mental growth. Omega-3s are also important for your own health and well-being during pregnancy.

I speak from experience, I took Omegas throughout my pregnancy and I am almost positive that I have the smartest child in the entire world! They say that Omegas make up about 70% of a newborn baby’s brain. And that was all I needed to hear- but getting these Omegas into our system between the nausea, fatigue and all around changes that are going on isn’t easy. I have listed some suggestions below that I think can help you…and so you too can have one of the smartest (and healthiest) babies in the entire world!

So just what are Omega 3s?

Omega 3s are a type of polyunsaturated fatty acids. They are found in various foods, including fish, game, seeds, and plants. Polyunsaturated fatty acids are one of four types of fats you’re your body gets through your food. Though Omega 3s are called “fatty acids,” (I know “fatty” is definitely not a word that should ever be mentioned in the same sentence as pregnancy, but hear me out) they are actually very good for you and are a necessary component for both mental and physical health, especially for pregnant women.

Omega 3 During Pregnancy

In the past decade or so, the importance of Omega 3 during pregnancy has been acknowledged. It is now known that Omega 3 actually plays a large role in the development and growth of your baby when it is in your uterus. Omega 3 helps to: 

• build the brain
• form the retinas
• develop the nervous system 

Omega 3 is also necessary for your own pregnancy health and well being (in other words your SANITY!). Omega 3 helps to:

• reduce your chances of developing preeclampsia
• reduce your risk for postpartum depression
• minimize the chance of preterm labor

Omega 3 Deficiency During Pregnancy

Having an Omega 3 deficiency while you are pregnant can prove very harmful to you and your baby. Your baby takes Omega 3 from the foods that you eat. Yes, these little guys are already requiring ALL of your attention whether you realize it or not! The nutrients cross the placenta, helping your baby to grow and develop. However, if your baby does not get enough Omega-3 from the food you eat, he will begin to take it from your own stores. Researchers believe that these stores may be located in the brain, which can result in a loss of up to 3% of your brain cells (hmmm…this explains why I am still not able to remember anything! AKA: MOMMY BRAIN)). Omega 3 deficiency during pregnancy is linked with: 

• Mommy Brain, the condition where moms are in mid-sentence and completely lose their train of thought or are walking in the park and forget how to get home (or this could have just been my experience- and I did take the Omegas!).
• increased rates of postpartum depression
• increased chances of having a low birth weight baby
• increased chances of preterm labor or cesarean
  

Good Omega 3 Sources

Trust me- during my pregnancy the last thing I wanted to eat was a Sardine- okay? So please do not hold the list below against me. But you never know, I did put together some pretty crazy concoctions(can you say “peanut butter and Jelly with Dill Pickles”? My son now loves these!). My hubby wouldn’t have been surprised to come home and see me eating a can of sardines topped with whip cream….uggh- the thought of that makes me nauseous! Sorry to those of you with morning sickness…that wasn’t nice! Really though- Omega 3 is best found in fish and fish oil products. High levels of Omega 3 are found in:

•  oily fish, like mackerel, herring, sardines, anchovies, salmon, and pilchards (what are those? Pilchards? Sounds like a weed)
• Omega 3 fish oil supplements- this was my choice during pregnancy
• fresh or frozen tuna (my doc recommended chunk light over albacore tuna) 

However, it is important to keep in mind that fish can be contaminated with mercury and PCB’s, so make sure that you choose safe types of fish.

I do have good news about this Omega 3 diet. Here it is: Omega 3 can also be found in non-aquatic sources as well. Good choices include: 

• fortified foods, like eggs, bread, and juice (why is that during your first trimester all you want to eat is bread and pasta? I could have eaten an entire loaf of bread in one sitting and topped it of with a good ole bowl of Kraft mac & cheese for dessert)
• dark green vegetables
• canola, sunflower, and flaxseed oils (Trader Joes has a great Flax Seed Peanut Butter and an amazing Sunflower Seed Butter for those who have peanut allergies)
• walnuts

Omega-3 supplements are available at most stores but check to make sure that your supplements are not made from fish livers. The liver can contain high amounts of retinal Vitamin A, which has been linked to birth defects. Omega-3 supplements not derived from fish livers but rather from the body of the fish are less likely to contain this type of vitamin A. If you would prefer to err on the side of caution, you can always look for supplements that are made specifically for pregnant women.

I know that I have mentioned before how I had suffered from terrible nausea in my first trimester (could it have been the loaf of bread or the mac & cheese? naaahhh) I hated taking my prenatal vitamins much less the fish oil supplements. I would burp fish all day…disgusting! So I figured out a plan to help alleviate the struggle I had with taking my vitamins and supplements. I will share my secret with you….

• I decided that I needed to purchase a prenatal in capsule form and not in the camouflage looking horse pill. This changed my life- no joke! I could swallow my prenatal without the “aftertaste” that followed for close to 3.5 hrs (I know such a “drama queen” but it really didn’t leave for a very long time- you all know what I mean
• Next, I had to get rid of my “fishy burps” and I was sure that I was not only green in the face for most of the day, but suffered from a good bout of halitosis- I knew I had to have fish breath! So, I decided to take all of my pills at night before I went to bed ( I am sure my hubby appreciated my fishy breath). This also was life changing. I will warn you to be careful not to drink too much water with your vitamins…..need I say more?

While researching some prenatals to recommend to you all I came across a company that offers Chewable Prenatals that are actually made with fish oil…believe it or not - they are good! I was really curious about them and ordered a sample…and they were quite delicious! A blend of Orange and Ginger, no fish taste at all. The texture was soft and chewy. The company is called Bloom’en Nutrition. I will list the link below.

http://www.bloomennutrition.com/ProductDetail.asp?ID=1

So there it is ladies. Now your know why I titled this O-Me-Ga(sh)…because Oh My Gosh- this is a whole lot of info for you!!!

As always Enjoy being a Spoiled Mama!

 *All content here, including advice from doctors and other health professionals, should be considered as opinion only. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

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