Guidelines For Good Health

Nutrition

Now that you are pregnant, it is no time to diet. You certainly want to eat the right things and try not to gain an unhealthy amount of weight, but you should NOT be dieting right now.

• You will need about 300 to 350 calories more per day than when you were eating just for you - about 2,500 to 2,700 calories per day.
• If you are very thin by nature or if you are going through a multiple birth pregnancy, your doctor may even prescribe more of an increase in daily caloric intake.
• On the other hand, if you are typically overweight, your doctor may advise that you consume more calories, but she may advise you to drop below the additional 300 to 350 usually prescribed for an average pregnancy.

You should plan to maintain a well-balanced diet throughout your pregnancy, consisting of lean meats and protein, fruits, vegetables, and whole-grain breads, as well as low-fat dairy products like cheese and milk.

Your doctor will probably prescribe prenatal vitamins for you. These are special vitamins compounded with the correct amounts of calcium, iron and folic acid needed by pregnant women.

Don't make the mistake of thinking that your prenatal vitamins will cover all the nutritional needs you have.

You still need to eat well!

We have provided details here, so that you can build a good nutritional base for your own health, and for the health of your unborn child. As always, if you have any questions throughout the course of your pregnancy,, please consult your doctor.

Let's look at the details of your nutritional building blocks:

Vegetables and Fruits - 4 or more servings of vegetables and 3 or more servings of fruits, at minimum.

Here are some examples of serving sizes:

Fruits: One medium-sized apple or banana, one half cp of chopped fruit or three quarters of a cup of fruit juice.

Vegetables: One cup of leafy vegetable (raw), one half cup of non-leafy vegetable (either cooked or raw) or three quarters of a cup of a vegetable juice (like tomato juice)

Eating fruits and vegetables that contain Vitamin C will help you absorb iron, heal minor wounds and maintain healthy gums and body tissue. Examples of these types of vegetables and fruits include:

Fruits: Papaya, tomato, orange, melon, strawberry

Vegetables: Peppers, cabbage, broccoli, green leafy vegetables like spinach and escarole.

Protein - Two or more servings of lean, cooked meat or poultry (without the skin), or fish. These servings should amount to 60 grams of protein per day.

Here are some examples of serving sizes:

Meat, Poultry, Fish: Two to three ounces of cooked meat, poultry or fish. Do NOT eat undercooked or UNCOOKED meat, poultry or fish. These may contain bacteria and can make you very sick! Avoid 'lunch meat', 'cold cuts' or 'deli meats'.

Try to stay away from fish with high mercury content (shark, swordfish, tilefish (white snapper or golden snapper) and king mackerel.

These fish tend to contain more mercury content, which can be harmful to your baby. Do not eat more than six ounces of tuna or tuna steak per week.

If you need more information on mercury levels in fish, use this website: http://www.cfsan.fda.gov/~frf/sea-mehg.html

Other Proteins: One third cup of nuts, 1 cooked egg, one half cup of tofu or cooked beans or peas, or two tablespoons of peanut butter.

Eating protein helps you to build muscle, and keeps you healthy and strong. It also helps your body to provide antibodies for your baby. Protein contains the B Vitamins and iron important to produce rich, red blood cells and keep your blood strong.

Protein is especially important during your second and third trimester, as it will help your body keep up with the demands and growth of your baby in the womb.

Whole Grains and Whole Grain Products - Nine or more servings of whole grain products per day. Try to stay away from white flour, sweetened cereals, etc. They contain little or no nutritional value.

Here are some examples of serving sizes:

Whole Wheat or Other Whole Grain Bread: One slice

Cooked (hot) Cereal, Brown Rice or Whole Grain Pasta: One half cup

Cold Cereal: One cup

These products contain B Vitamins, and minerals and fiber to keep your body healthy and keep your digestive system moving.

Folic acid is often added to cold breakfast cereals and to 'enriched' grain products and this is also an important mineral for your body during pregnancy. Look at the packaging and try to choose products that contain more folic acid, wherever possible.

Dairy Products - Four or more servings per day. While you are pregnant, you will want to consume about at least 1,000 mg (milligrams) of calcium per day (1,300 milligrams if you are under eighteen years of age).

If you cannot get that much calcium in your diet, ask your doctor about your prenatal vitamins to be sure that you are getting enough calcium by looking at your combined diet and supplements.

If you find that you are lactose intolerant, you can use reduced lactose products, or take tablets to increase your tolerance of dairy products. Talk to your doctor to find out which solution will work best for you.

Here are some examples of serving sizes of dairy products:

Cheese (natural, not processed): One and one half ounces

Low-Fat or Non-Fat Milk: One cup

Natural (active ingredient) Yogurt: One cup

You and your growing baby both need lots of calcium to keep your bones and your teeth strong. Dairy products contain Vitamins A and D, and also protein, and B Vitamins. Vitamin A is important for your baby's growth, and for immune system support.

Water - 6-8 eight ounce glasses of water per day (if you are exercising: 8-10 glasses)

This may seem like a lot but your body will adjust to this volume, and you need to stay hydrated during pregnancy to prevent constipation, hemorrhoids, swelling, dehydration, urinary and bladder infections, and muscle strain.

Vitamins and Minerals

We've talked about how important it is to follow a good diet during pregnancy. Your prenatal vitamins, combined with the good food you eat should give you enough of the right vitamins and minerals.

If you look at the label of your prenatal vitamin bottle, you should see plenty of the following vitamins and minerals.

Calcium - Most women don't get enough calcium (1,000 mg per day) but when you are pregnant your need for calcium is even more important, to meet the demands of your body and the demands of your baby's calcium needs to grow strong bones.

Be sure your prenatal vitamins contain 1,000 mg (1,300 if you are under eighteen) per dose.

Iron - You need iron to produce hemoglobin and red blood cells. Hemoglobin is the component of red blood cells that carries oxygen throughout your system.

It supplies all your cells and your baby's body and organs with plenty of rich oxygenated blood with which to grow and remain healthy.

Your body and your baby's body also need iron to grow bones and teeth and to prevent anemia. Be sure your prenatal vitamins contain 27 to 30 mg of iron per dose.

Folic Acid (Folate) - Studies show that taking folic acid supplements during pregnancy decreases the risk of neural tube defects by up to 70%!

The neural tube contains your baby's spinal cord and developing brain, and when it does not form properly it can cause serious conditions like spina bifida, and congenital heart disease.

Because your body uses folic acid very early in pregnancy, it is wise to start taking a supplement if you are planning a pregnancy.

Check your prenatal vitamins to be sure you are getting 400 micrograms (0.4 milligrams) per dose.

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