The brain starts to control the muscles
Week 19: Your baby is starting to think and listen
During the weeks before, of, and after your 19th week of pregnancy, your baby’s brain develops at a phenomenal rate. In addition, other systems continue to grow.
Your Week 19 nutrition and health
Distinguishing between good and bad fats
Fats are an essential part of your baby's growth and development during the 19th week of pregnancy. But choosing the right fats is key.
Cutting back on your saturated and trans fat intake is a good idea. To do this, the Dietary Guidelines for Americans, 2010 recommends that you cut back on foods high in solid fats (fats that are solid at room temperature, such as butter, beef fat, and shortening).
Foods high in saturated fat:
Cheese, butter, high-fat meats (such as ribs, sausage, hot dogs, and bacon), coconut oil, and palm oil
Foods high in trans fat:
Margarines, snack foods, and prepared desserts, such as cookies, cakes, pastries, and donuts.
Conversely, unsaturated fats are an important part of a healthy diet. Unsaturated fats — which include monounsaturated and polyunsaturated fats, as well as omega-3 fatty acids (such as DHA) — have been shown to have a beneficial effect on cardiovascular disease. Omega-3 fats are particularly important during pregnancy because they support your baby's brain development. Fats are needed to help the cell membranes and other tissues grow.
Foods containing unsaturated fats include:
In general, you want four full servings (14 grams) or eight half servings (7 grams) of total fat per day. Avoid saturated and trans fats, and look to these good-fat foods instead.
Remember to always talk to your physician before making changes to your diet during pregnancy.
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