Nourishing Mother and Child

by Jim Golick, CCN, LDN

One of the best ways to maximize good health for the mother-to-be and her baby is through proper nutrition. Good nutrition should begin before a woman becomes pregnant. Essential Fatty Acids (EFA's) are one of the most important nutrients for pregnant women. They are the beneficial fats that are essential for good health--at every age and stage of life.

There are two categories of EFA's: omega-6 and omega-3. Of the two, omega-3 fats are in short supply in typical American diets. The omega-3's are found in fatty fish such as salmon, sardines, mackerel, and herring. They are also found in flax seeds and flaxseed oil. EPA and DHA are two types of omega-3 fats. DHA is crucial for the development of an infant's brain and visual functions. DHA provides the building blocks for cell membranes, which affect the size of the brain and future ability to learn, judge and concentrate. The first six years of life (beginning in the womb) are the most important in terms of adequate DHA nutrition. Moms who eat fatty fish pass the DHA on through their breast milk. This is one of many reasons why long-term nursing is so important and beneficial.

What about those moms who don't eat fish or choose to use infant formulas? Sadly, U.S. formula makers have only recently begun to adopt the recommendations of the World Health Organization to have DHA added to formulas. Fifty other countries had adopted this standard years ago!

There are other options available. Cod liver oil has been a common addition to the diets of Scandinavian people for a hundred years. Fortunately, there are several good tasting brands available in health food stores. Capsules of DHA derived either from fish or algae (for vegetarians) are another convenient option. Nursing mothers should consume several capsules a day. Alternately one could squeeze the contents of a capsule into formula and stir to mix.

Ensuring adequate levels of EFA's in moms and infants can give our future generations the best chance of good health and success, in school and beyond.