The most critical thing about dietary requirements during pregnancy is that you should start to consider these BEFORE conception. Critical development of your baby starts at conception. Eating well before pregnancy will give your body a good store of nutrients for your baby to draw on during pregnancy.

The objective is to ensure that your body has all of the nutrients it needs for optimum health. It is important to eat from all of the main food groups as no single food can provide all of the essential nutrients that the body needs. This is why the need for a ‘balanced’ diet is often emphasised.

There are two areas to consider:



Getting the appropriate amount of calories, a balance between the calories that you eat and the calories that you burn.

Consuming a combination of various essential nutrients in the correct proportions, this will lead to good nutrition.



These essential nutrients are grouped as follows:

· Carbohydrates

· Fats

· Fibre

· Minerals

· Protein

· Vitamins

· Water

Obtaining a balance of these nutrients means eating a variety of foods from all of the five basic food groups in the correct proportions, no single food can provide all of the essential nutrients that the body needs. The western diet today tends to have too much fat and too little fibre for some a small shift can mean a major health benefit.

The Food Standards Agency (FSA) uses the commonly accepted food groups to describe a healthy diet:

· Bread, potatoes and other cereals

· Fruit and vegetables

· Milk and dairy products

· Meat, fish and alternatives

· Foods containing fats; foods and drinks containing sugars

The United States Department of Agriculture (USDA) describes these dietary guidelines through its new food pyramid; MyPyramid. It’s food grouping is fairly similar, although broadly speaking the fruit and vegetables is spilt into two groups instead of one.

Whichever way these groups are split, eliminating one food group from your diet could risk developing a nutrient imbalance and deficiencies.

The United States Department of Agriculture (USDA) provide dietary guidelines that describe a healthy diet as one that:



Emphasises fruits, vegetables, whole grains, and fat-free or low fat milk and milk products

Includes lean meats, poultry, fish, beans, eggs and nuts

Is low in saturated fats, transfats, cholesterol, salt and added sugars



Recommendations are very similar from the Food Standards Agency (FSA) in the UK.

During pregnancy your requirements for calories and nutrients change, the requirements for nutrients double but the calorific need only increases 15% so it is important to make sure that what you eat counts!

Key tips:

· A good variety of food intake

· Plenty of fruits, grains and vegetables

· Ensure EFA levels are adequate

· Drink at least 6 – 8 glasses of water a day

· Reduce fat intake, especially saturated and trans fatty acids

· Reduce sugar intake

· Reduce salt intake

· Eliminate alcohol, smoking and drugs

Vegans and vegetarians do not need to worry as long as their diets are well-balanced; careful planning may be required. If it is not then there may be a need for supplementation to boost necessary nutrients or vitamins. The requirements for Vitamin B12 (found in manufactured foods), Vitamin D (may just require extra doses of sunshine!), iron, zinc and calcium all increase during pregnancy and this can lead to deficiency if not corrected.

Another often forgotten nutrient is omega3 fatty acids, this plays an important role in brain function and development. Some women can enter pregnancy already deficient in this important nutrient; sources include fatty fish, flax seed and walnuts. But be careful of certain fish and their mercury content.

More detailed recommendations can be found on the respective government website or you can go to diet & nutrition at From Little Acorns Academy



By: Stuart Hutchings

About the Author:

Part Time Income

ancy And Nutrition Form A Vital Link

It has been observed in many cases that when the nutrition is correct and consistent, there are fewer incidences of eclampsia and related symptoms. The diet that is the most beneficial consists of a high protein intake, about 600 mg of calcium as supplement, 450 mg of CLA or conjugated linoleic acid, and foods containing Vitamin C and E. Those who maintain such nutrition during pregnancy have had no problems with hypertension.

There have been studies which have probed into the connection between pregnancy and nutrition and found that there is a very close relationship between these two.  Those women, who had appropriate nutrition (and supplements when their diet fell short), experienced little or no problems during their pregnancy period. Right nutrition removed even the most common complaints such as nausea, vomiting and acidity.

Is There A Link Between Pregnancy and Nutrition?

Since there is an important link between pregnancy and nutrition, doctors now prescribe a rich protein diet fortified with all the necessary vitamins and advise the would-be mother not to deviate from it, lest they will court health troubles for both themselves and he baby.

There is another plus point that underlines the importance of nutrition during pregnancy and that it, the normal growth and development of the baby. It has been time and again observed that women who have a healthy diet, rich in proteins, anti-oxidants, unsaturated fats, and a balanced level of carbohydrates  are likely to have healthier babies that those who follow poor dietary rules.

There are times when the would-be mothers are unable to eat because of different factors, the most common of which is nausea. When this happens, the doctor should be able to complement the would-be mother’s diet with adequate supplements of vitamins (C, E, A, D) and minerals (zinc, selenium, phosphorous, manganese, iron, etc).

Hence, in case you are among those women who eat less and vomit more during their pregnancy period, do not just wait and bear it. Keep your doctor informed and ensure that you have sufficient intake of all those critical ingredients that your body and the growing baby inside you require.



By: Lee Milne

About the Author:

LaCrosse

Okay, so maybe you’ve figured it out by now. If you haven’t, let us spell it out for you: Your baby is like a parasite growing inside you. And you are the host body. So whether your little parasite thrives or not is entirely up to you. (Charming, huh?) We cannot emphasize enough the importance of having a healthy host body for your baby. For starters, your baby’s life depends on it, literally. But it also means the difference between you glowing or growling for nine months.

So in addition to resting often, exercising regularly, and giving up junk food, you need to be sure you’re getting all your vitamins and minerals. The best way to do this: Eat a variety of healthy foods. Our bodies absorb vitamins and minerals from food better than they do from supplements, and good food supplies thousands of protective components you won’t find in a pill. So even though your healthcare provider will likely have you popping pills on a daily basis, there’s no substitute for healthy eating. At this point in the book, we’ve probably said it a thousand times, but we’re saying it again: Eat a well-balanced diet of fruits, veggies, whole grains, nuts, seeds, and legumes. And be sure to change it up so you aren’t eating the same exact foods every day for nine months. This will ensure you’re getting a good variety of vitamins and minerals and nutrients.

And don’t be a cheap jerk. Buy organic! Studies show that conventional produce has significantly less phosphorous, iron, calcium, protein, riboflavin, and ascorbic acid than it did fifty years ago. Why? Because of all the chemical fertilizers, pesticides, and monoculture farming practices that came with the industrialization of our food production. Fortunately, studies show that organic produce has higher levels of vitamins, minerals, and antioxidants. Do not shrug this off. Vitamins, minerals, and antioxidants are everything to your health and your baby’s health. Pesticides can cross the placenta and cause neurological and reproductive damage to your unborn baby. Get in the habit now, because when your baby is a child, he or she will still need you to buy organic food. In 2003, a report from the Centers for Disease Control & Prevention found the urine of children tested twice as high as the urine of adults for some pesticides. And let’s not forget the University of Washington study on preschoolers. Those fed conventional diets tested six times higher for certain pesticides than the kids fortunate enough to be fed organic diets. So decide right now what kind of mom you want to be. Loving or lacking.

According to some research, the diets of pregnant women may be lacking in folic acid, calcium, magnesium, iron, zinc, and vitamins B-6, D, and E. But like everything else in the world of health, there’s a lot of conflicting information out there. Especially regarding vitamin supplements. Some researchers say, “Better safe than sorry,” and advise pregnant women to take a multi-vitamin. Others suggest just taking supplements for the things you could be deficient in. And some even say there’s no reason to supplement at all if you’re eating a well-planned, well-balanced diet and all your levels are good. So we’re gonna present you with a broad overview of what we’ve learned and let you decide, with the help of your health care provider, what’s best for you. Remember: We’re not the end-all, be-all on anything. So don’t be writing to us, asking, “What should I do about vitamins?” Ask your doctor for the most current RDAs on vitamins and minerals, read more on the subject from other sources, and then make an educated decision with his or her help. And be sure you develop a game plan regarding supplementation for pregnancy and breastfeeding.

(Warning: There’s nothing more boring than talking about vitamins. Sorry in advance.)

While there is a ton of conflicting information, one thing experts do agree on is that alcohol, tobacco, soda, sugar, and highly processed junk foods can cause the body to excrete vital vitamins and minerals. Another area of agreement is the importance of folic acid. Hopefully, you were taking it before you got preggers. (If you weren’t, don’t start freaking out now.) But it’s also important during your first trimester, as deficiencies can cause neural tube defects. You can get it from fruits, veggies, whole grains, nuts, seeds, and legumes (of course ). But most experts say, in addition to the folic acid you’re getting from your food, you should also take 400 micrograms a day.

Your doctor may suggest taking a supplement that has all the B vitamins. You can give your body extra help by eating a variety of fruits, veggies, leafy greens, whole grains, legumes, nuts, and seeds. However, in the case ofveggies (and fruits, too), cooking or overcooking can cause a loss of vitamins (and flavor too). So if you can’t eat them raw, try lightly steaming them. And if you have to boil them, just do it for the minimum time possible. They should still look alive, crisp, and brightly colored when you’re done cooking them. They shouldn’t look lifeless, mushy, or dull. Also be aware that high intakes of sugar, coffee, alcohol, nicotine, and black tea can cause nutrient depletion.

If you’ve decided to eliminate meat, eggs and dairy products from your diet, feel good about it. And know that plant foods contain all the vitamins except vitamins D and B-12. (We don’t say this meaning you should ignore your doctor’s orders for supplements. We just thought you’d like to know that, in general, plant foods have all the vitamins except D and B-12.) You may remember from earlier on that you can get vitamin D from sun exposure on your skin (though if you live in a northern climate this will be harder to do). And of course you can eat D-fortified foods like cereal and rice- or soymilks. And while small amounts of vitamin B-12 are present in bacteria, algae, tempeh, and fortified foods, vegetarian mothers-to-be should take supplements. (FYI: Many experts say all vegetarians should take B-12 supplements, not just pregnant women.)

So be sure to discuss B-12 supplementation with your doctor, for both pregnancy and breastfeeding. It’s a really important one for you and your baby. Babies born to moms who are deficient in B-12 can have anemia, developmental delays, impaired growth, and poor brain development.

Believe it or not, vegetarians and vegans eating a well-balanced, well-planned diet can have better levels of most vitamins and minerals than meat-eaters. You may wonder about iron. While our levels can be lower than average, they’re still in the normal range. So when some meathead tells you that vegetarians or vegans don’t get enough iron, tell him or her that we have no higher incidence of iron deficiency anemia than the general population. Regardless, do your best to eat iron-rich foods, like almonds, asparagus, avocados, chickpeas, black beans, lentils, apricots, prunes, wheat germ, whole-wheat bread, sesame seeds, white beans, cherries, broccoli, leafy greens, beets, carrots, fortified cereals, and rice- and soymilks. You can help your body optimize iron absorption by pairing up high-iron foods with high vitamin-C foods. Your doctor may test your iron levels throughout your pregnancy to make sure you aren’t anemic. If you are, you might have to take iron supplements, which can cause nausea, barfing, stomach upset, or constipation. (It can also inhibit zinc absorption. ) So eat right, fool!

The above excerpt is a digitally scanned reproduction of text from print. Although this excerpt has been proofread, occasional errors may appear due to the scanning process. Please refer to the finished book for accuracy.

The above is an excerpt from the book Skinny Bitch Bun in the Oven: A Gutsy Guide to Becoming One Hot and Healthy Mother!

by Rory Freedman and Kim Barnouin

Published by Running Press; September 2008; $14.95US/$16.00CAN; 978-0-7624-3105-2

Copyright © 2008 Rory Freedman and Kim Barnouin

Author Bio

Rory Freedman and Kim Barnouin started a movement when they wrote their best-selling manifesto, Skinny Bitch. Both a wake-up call and a kick in the ass, Skinny Bitch exposed the horrors of the food industry while inspiring people to eat well and enjoy food.

Freedman, a former agent for Ford Models, has been studying nutrition for fifteen years. She has one uterus.

Barnouin, a former model, holds a Master of Science degree in Holistic Nutrition. She has one son, Jackson, whom she was pregnant with while researching this book.



By: Rory Freedman And Kim Barnouin

About the Author:

Children’s Furniture

Once you find out about your pregnancy, it becomes very crucial for you to ensure eating well and healthy. The risks and complications would be on the rise if one doesn’t eat well. This article would tell you the right intake every pregnant woman must ascertain.

At an outset, a pregnant woman should never forget to eat at least 300 calories more a day after she hits around the second trimester. The extra energy required for the growth of your baby comes in from the extra calories to take in. These calories would not give the right to chow every food in the line of site. It is just about 300 calories which is coming along. One banana or a glass of milk equals about a 100 calories. Similarly, about half a cup of grapes, a slice of whole wheat bread with an ounce of cheese would be about 200 calories. Check how much more you eat in this manner than choosing to eat a donut on its behalf.

Proteins are very much essential for any pregnant woman. A minimum of at least three servings of proteins is required per day. This could be either received from three glasses of milk, or 2 cups of yoghurt and 3 ounces of cheese. Proteins could be brought into your body by varied patterns of intake. They are quite rich in amino acids which contribute in building the baby tissue to a maximum extent.

Next, during the pregnancy tenure, one would require at least 4 servings of calcium. Calcium assists in building the baby’s bones and teeth, along with protection to the woman carrying the unborn. Milk, of course, is the rich source of calcium; however, it could also be acquired from yoghurt, cheese and even ice creams.

A pregnant woman needs to get about four servings of vitamin C. This is rich in fruits and vegetables. During pregnancy one needs to ascertain to have ample servings of green leafy and yellow vegetables and equivalent fruits. The body cannot store Vitamin C, and therefore, the intake should be on daily basis as a fresh supply to the body. Fruits and vegetables would not just supply the required Vitamin C, but would maintain a healthy diet too.

At least two servings of vegetables and fruits needs to be taken every day and this should not be merely for the Vitamin A or Vitamin C reason. Vegetables and fruits are essential for healthy lifestyle. Bananas, Apples and onions are a few of them which must never be ignored. About six or more servings of legumes and whole grains are required too. These comprise of Vitamin B and E and would assist in battling constipation. Whole wheat bread, brown rice and pop corns would also act as supplement in your diet.

Iron is one most significant nutrient you would require especially when pregnant. The iron demand is always on the rise during pregnancy. A woman should ensure to maintain enough iron levels in the body in the pregnancy tenure. If she thinks there is some deficiency occurring with regards to iron, a doctor would be the best to guide a few iron supplements to maintain the requirement. Lack of enough iron could lead to anemia.

Eating healthy and well is essential for everyone in general. However, pregnancy would require you to eat well as a mandatory rule as it is considered with two interests



By: Abhishek Agarwal

About the Author:

Relaxing Music

Now that you’re pregnant, you’re wondering if your decision to become vegetarian can still be carried out successfully during your pregnancy. And while it is possible for you to obtain all the nutrients your body will need during pregnancy through a well-planned, nutrient-dense vegetarian diet, careful planning and observation will be crucial to your overall success transitioning to vegetarianism during your pregnancy. In other words: take it slow and be smart!

A good vegetarian diet has a wide variety of fresh fruits, vegetables, grains, beans, lentils, and nuts and some eggs and dairy or their equivalent if you so choose. Fast food, highly processed junk foods, and canned fruits and vegetables are eaten rarely if at all. It’s imperative that you make wise food choices at this crucial time, since a pregnant woman only needs approximately 300 more calories per day and about 10-16 extra grams of protein; however, the body’s need for certain nutrients increases significantly. Every bite you take is important when you’re pregnant. While the RDAs (recommended daily allowances) for almost all nutrients increase, especially important are folic acid, iron, zinc, and vitamin B-12. Attention to adequate amounts of vitamin B-12 is crucial for vegetarians who choose not to eat eggs and dairy.

Work closely with your healthcare professional during this transition. The changeover from a meat-eating to a vegetarian diet can be rough on your body as it actually goes through a detoxification process during the transition. So, you want to ensure your baby is getting all the nutrients it needs at this time, and is growing and developing at a healthy rate. Start very slowly; perhaps only one or two days per week eating a vegetarian diet. Gradually work in soy- and plant-based proteins into your diet, and little by little use them to replace proteins obtained from eating meat products. Be sure to adequately supplement your diet with a quality prenatal supplement, and get adequate amounts of exercise and exposure to sunlight to promote your body to naturally produce vitamin D.  With careful planning, observation, and your healthcare professional’s guidance, the transition to vegetarianism during your pregnancy can be a cleansing and healthy start for both you and your baby to a lifetime of optimal health.



By: Jasmine Stone

About the Author:

Trading Advice

What is folic acid and why is folic acid required for pre-pregnancy days? Folic Acid is a B vitamin that the body uses to make new cells. This is always in short supply in the body; the body does not store much of it. But you need it to stay healthy. Pregnant women need this vitamin even more than others. Diet and nutrition planning are necessary during pregnancy period. Foods that contain folic acid or are fortified with it are green leafy vegetables, such as peas, French beans, legumes, broccoli and spinach. Citrus fruits, peanuts, whole grains, white flour, nuts, bananas, grapefruit and some fortified cereals also contain folic acid. It’s very important that during pregnancy planning folic acid supplements are taken. As soon as you begin planning your pregnancy, start taking its tablets, if you have an unplanned pregnancy, take them as soon as you realize you are pregnant. Folic acid tablets should be continued till the 12th week of your pregnancy.

Why Take Folic Acid?

This is because; the unborn baby’s spinal cord, brain and skull require folic acid for them to form properly. When folic acid is not enough in the system, the baby’s spinal cord is malformed. This is called Spina Bifida.

The Right Dosage

Usually, doctors recommend 400 micrograms a day for pre-pregnancy care. It could be 500 micrograms for those women, who have a higher risk of having a baby with a spinal cord defect. A higher risk could be because of a previous birth of a baby with a spinal cord defect. It could also be because, you are taking medicine for epilepsy, you have sickle cell anemia, diabetes or thalasemia or your partner or a close relative has a spinal cord defect. That’s when your baby has more chances of developing NTD or neural tube defects. Its supplements during conception planning and once you conceive can bring down the chances of having a defective baby by 70%. It is important to note here that, folic acid is not a drug, but only a natural supplement that the body requires and is usually short off. There are no side effects involved. So don’t forget to take folic acid for pre-pregnancy days, to ensure that you have a safe and healthy nine months.



By: Apurva Shree

About the Author:

Straddles

Pregnancy is not the same as some common situation that you face everyday! So it is understandable if you have no clue as to what constitutes a good pregnancy diet menu! The basic thing to understand here is that if you as the expectant mother stay fit and fine, you are going to deliver a healthy baby. To ensure this, you will need to chart out a menu that constitutes healthy nutrition for the entire length of your pregnancy. In fact, the pregnancy diet menu can be used even after delivery of the newborn to continue living a healthy lifestyle.

Here are some guidelines as to what is a good pregnancy diet menu—

(1) Nutrition has to be balanced—not too much of carbohydrates or too much of fatty meats. What is required is to incorporate just the right amounts of minerals and vitamins into your daily diet.

(2) A very important vitamin influencing the developing baby’s growth is vitamin D. So foods rich in this vitamin have to be a part of your daily intake too.

(3) Calcium in plenty to help your child have strong and healthy bones.

(4) Deficiency of folic acid will bring about birth defects related to the baby’s brain or spine.

(5) Iron should also be a part of your pregnancy diet menu since it helps to carry the required amount of oxygen to the growing baby in the womb.

(6) Fortified foods and supplements are necessary as they aid in healthy development of the unborn child.

(7) Broiled food is any day better than fried food.

(8) Fresh foods should be consumed whenever possible, keeping processed food aside.

(9) It is better to meet dietary fat requirements through nuts than fatty meats.

(10) Minimal usage of salt is recommended as it has a tendency to increase blood pressure. Not using it at all is even better.

(11) Use wheat bread (whole grain breads) in place of white bread.

(12) Substitutes work as good as the originals. Fruits can take the place of sweets, and low-fat milk the place of whole milk.

(13) Always ingest plenty of water as it is good for both of you. It also gives a feeling of fullness and lessens hunger.

(14) Since there is a temptation to snack at whatever time of day (hamburgers, chips or candy), calories get added on very quickly. You have to find the courage to resist these temptations!

Yes, it is definitely hard to acquire new habits and give up the old! If you have exhibited a love for lots of fatty foods, fast food and desserts, switching over to healthy foods is not an easy task. But if you truly love your yet-to-be-born child, cultivate the quality of determination and go in for a pregnancy diet menu! After all, once your baby makes his/her entry into the world, will you not do everything in your power to keep him/her safe all the time? So start caring for his/her health when in the womb itself!

Strictly adhering to the pregnancy diet menu will bring a wonderful reward in the end—a healthy and lively newborn!



By: Abhishek Agarwal

About the Author:

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Eating healthy during the pregnancy period is known by almost every woman. The benefit you would get out of such maintenance would be priceless for the woman and her baby. But, again, it is equally important that one eats right even before betting pregnant. Your body should be prepared to face the challenge if you are planning for a pregnancy. A woman should talk to her doctor to know how she is measuring health wise and if she is ready for pregnancy. A doctor should be able to tell you if you need to lose a few pounds or gain some to approach a new way of life. He could also assist you in suggesting few healthier eating habits or even start with a few exercises.

As you decide on your pregnancy, you need to ensure healthier eating habits. A woman would need to cut down the amount of caffeine intake. She needs to quit smoking if she is engaged in the habit. Smoking would reduce the fertility levels and would increase the miscarriage possibilities if continued when pregnant.

You could start on prenatal or even take some multivitamin supplement containing a minimum of folic acid; 400 micrograms. Food items such as spinach or other green vegetables, orange juice, peanuts are rich in folic acid and could be added in the diet. Prenatal vitamins could also be taken. They contain calcium, folic acid and iron along with vitamins B, C, D and also vitamins B12 and B6

The diet needs to be reevaluated very often. It should comprise of fibers, minerals and vitamins by avoiding excess sugar and fat content. Food with high nutrient density needs to be consumed. Green vegetables and dried fruits are rich in iron and proteins. At least five portions of fruits and vegetables should be generously consumed. Meat, chicken, dried and uncooked sea food like sushi and shellfish should be avoided. King Mackerel, Shark or Swordfish have high mercury content and is suggested to be avoided during pregnancy. Cheeses falling in categories of Mexican cheese, brie, camembert contain unpasteurized milk and should be cut down from the diet. It would also be good to cut down food having raw eggs including homemade cookies.

A woman should ensure ample amount of water intake. While you are pregnant and even before, water should be given the first preference for a beverage choice. This would assist you in flushing out the toxins. As eight or more glasses of water gets in, you could take vegetable and fruit juices too.

A significant thing for every woman before she tries for pregnancy, perhaps, would be cutting out on alcohol. According to American College of Obstetricians and gynecologists, women who consumed alcohol found it difficult to conceive when compared to those who did not. Another reason to avoid alcohol intake is due to the birth defects caused by its exposure. The damage is caused in the initial months of pregnancy, i.e., even before the pregnancy is diagnosed.

Preparing the body for pregnancy would be an important decision for every woman who plans to conceive. The body would be ready and prepared for the experience and challenge and the stress would be comparatively lesser.



By: Abhishek Agarwal

About the Author:

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There are many myths surrounding the diet for pregnant mothers. We often hear the elders of the family advising young mothers to eat enough for two individuals. Today, we know that this is not true. In fact, unbridled eating during pregnancy can make you put on a lot of weight and can make your child unnecessarily overweight. What then could be the best diet for pregnant women?

The growing fetus derives all its nourishment from its mother through the umbilical cord. Therefore, while the mother does not have to eat enough food for two individuals, it is important that she take in enough nutrients for two individuals. If the mother suffers from nutrient deficiency, this will be passed on to the child. Early nutrient deficiency can lead to a number of developmental problems in young children.

The pregnancy diet must be rich in all the vital nutrients that the body needs. Doctors recommend the intake of six to seven servings of bread and grains, two to four servings of fruit, four to six servings of vegetables, two to four servings of dairy and approximately three servings of protein every day. It is always advisable to choose food that is rich in fiber. Excellent examples include whole-grain cereals, rice, fruits and fresh green veggies.

Calcium is vital to the growth of bones and teeth. Remember to take in at least four servings of calcium rich dairy products. This will ensure that you get approximately 1200 mg of calcium every day. The diet of pregnant women should be rich in iron.

Vitamin C helps strengthen the immune system of the mother and child. Important sources of vitamin C include citrus fruits, broccoli, cauliflower, papaya, green peppers and tomatoes. Vitamin A is equally important. Carrots, sweet potatoes, spinach, turnip, apricots and water squash contain lots of vitamin A.

An expectant mother must always take all her prescribed prenatal vitamins. These are specially devised multivitamins that compensate for any nutrient imbalances or deficiencies in the mother’s diet. Generally, these contain iron, minerals, vitamins, folic acid and calcium. The deficiency of folic acid can lead to serious birth defect in babies. Green leafy vegetables, nuts, citrus fruits and beans are rich in natural folic acid, vitamins and iron.

Just as there are things that must be included in the diet for pregnant women, there are certain items that must be avoided during pregnancy. These include alcohol, caffeine, surplus sugar, surplus fat and raw meat. It is advisable to avoid soft cheese, and to abstain from eating shark, swordfish and mackerel which high levels of mercury in them.

Most pregnant mothers feel nausea and a depressing lack of appetite during their first trimester. At this stage, they may eat small meals throughout the day.

Many women put on a lot of weight due to the high fat, salt and sugar content in their pregnancy diet. It is true that pregnant women often go through strong cravings and sharp hunger pangs. But if you desire to keep your weight under control and shed extra pounds quickly after delivery, then, it is important to eat foods low in calories and high in nutritive value.



By: Alice Shown

About the Author:

Home Business on the Web

This two-part article educates you about the signs of pregnancy you should be alert to. In Part I we discussed three vital signs of pregnancy, namely fatigue, spotting or bleeding and changes in appetite. Here we are with Part II, listing the other pregnancy symptoms you should watch for.

You feel nauseous

You are likely to have the legendary morning sickness for the first month. Some women have this for up to six months and it could be any time of the day. You might throw up at the most unexpected times. This is a result of the estrogen levels that change. Do not get alarmed, as there are many ways to minimize this.

You keep running to the ladies room

It might seem like your bladder just cannot seem to control itself. The fact is, as your uterus grows in size, it presses against your bladder and hence the urge to pee often. This happens most during the first and third trimester.

Your breasts are tender

Again, estrogen and progesterone are the reason, as they get your breasts ready for nursing your baby. Your breasts can get quite sensitive and this can be uncomfortable. This will eventually pass, but you might want to shop for comfortable bras that support your breasts well.

You feel constipated

One of the most common signs of pregnancy is constipation and that feeling of being bloated. This is because of slower digestion and can be tackled by drinking plenty of fluids.

You develop frequent headaches

Headaches are a common early pregnancy symptom. During pregnancy, blood circulation increases because of hormonal and physical changes.

Your moods are unpredictable

It is those hormones again, so relax. Your moods will get better after the first three months.

You feel dizzy and breathless

When the blood sugar dips during early pregnancy, you can feel dizzy from the fluctuating hormone levels. You can tackle this by eating small but healthy snacks every now and then and drinking plenty of water. You might feel breathless, as you need more oxygen for the fetus.  If you feel breathless for no reason, accompanied by pain, let your doctor know.

You are shocked at your scales

Do not be. There is a baby growing inside you. Remember to wear sensible shoes that can take your weight comfortably.

You develop lower backache

You could gain between 25 to 60 pounds during these nine months of pregnancy, so you must also take care of your back. Lower back pain is quite common as the strain on your joints is more. Your doctor will give you the right advice to make you comfortable.

These are the early signs of pregnancy. If you experience these, make an appointment to see your doctor. A physical examination could also confirm your pregnancy, based on the color of your vagina and the softer cervix. You may also want to get a home pregnancy test to find out.

The sooner you know about the signs of pregnancy, the better, since you can plan your prenatal care and get started with those prenatal vitamins and make the necessary lifestyle changes for a healthy pregnancy.



By: emmamadison

About the Author:

Kid’s Beds