HEALTH AND WOMEN

During pregnancy, your nutritional needs will increase. Before pregnancy is good to make every effort to start eating healthy and taking multivitamin women. Prenatal multivitamin is a better choice during pregnancy.

Let’s start with the recommended daily food intake during pregnancy.

During pregnancy:

7 or more fruit and vegetables (3 fruits / 4 vegetables)

Fruits and vegetables high in vitamin C are best. These include strawberries, melons, oranges, papayas, tomatoes, peppers, green, and broccoli.

9 or more whole grain products

Fortified cereal folic acid and iron is the best way to start each day. Enriched bread, rice, pasta, whole grain products and all your other options.

4 or more dairy products

Low-milk or non-milk, yogurt and cheese are obvious choices.

60 g protein (two or more portions of 2 to 3 ounces of lean meat)

Other sources of protein are eggs, nuts, dried beans and peas. Do not eat undercooked or untreated meat or fish. (NO SUSHI) Do not eat deli meat lunch

PREGNANCY NUTRITION FACTS

Fish

Some fish are higher in mercury content than others. Mercury can cause problems with children’s growing brain and nervous system.

Fish to avoid completely:
Shark
Swordfish
king mackerel
Golden snapper
white snapper

Fish food restrictions:
Limit your intake of fish to 12 oz a week
Limit your intake of white tuna or tuna steak to 6 oz a week

The safest fish to eat:
shrimp
Salmon
catfish
light tuna

Weight

Calorie intake should be increased to 300 days during pregnancy for the average woman.
Body weight should be around 28-40 pounds for women who are underweight at pregnancy.
Women who are overweight at pregnancy should gain only 15-25 pounds.
Body weight should be around 2-4 pounds in the first trimester and 3-4 pounds a month for the remaining time.
Excessive body weight is difficult to lose after pregnancy because your body fat increases up to one third during pregnancy.
Breastfeeding burns 500 more calories per day, which facilitates weight loss.
Consult your health care provider for your specific healthy body weight.

Vitamins and Minerals

Look at the RDA chart for your needs during pregnancy.

Folic acid is a special attention, because failure may lead to neural tube birth defects. Your multivitamin should contain 400 micrograms of folic acid. Birth defects happen before they know you are pregnant, so you always multivitamin with folic acid in childbearing age.

Vitamin C taken in doses above 500 mg / d can lead to your child that was born based on large amounts of vitamin C.

Iron is also special attention, because the average American diet does not provide enough iron during pregnancy. If your prenatal multivitamin does not contain sufficient iron your doctor will prescribe other additions. Iron is needed for you and the child have healthy teeth, bones and blood.

Water is often overlooked during pregnancy but it is important for you and your child. This brings nutrients from the body, the child and helps prevent constipation, hemorrhoids, swelling, and urinary tract infection. Least 6 eight ounce glasses a day is required. Juice can count on your 6 glasses, but be careful of added calories. Any drink containing caffeine does reduce fluid in the body and can not rely on the 6 glasses.

Calcium is needed by you and the child for strong teeth and bones. During pregnancy, you will need to 1000 mg / d, and 1300 mg / d, if you have less than 18 years.

Drinking

There is no time or safe amount of alcohol consumed during pregnancy. No alcohol is the only way to ensure the health of your child. Alcohol you drink goes to your baby through the umbilical cord. Alcohol affects the growth of the child, the baby’s brain and can cause birth defects. These effects will remain with their unborn child for his entire life. FASD (Fetal Alcohol Spectrum Disorders) is the name given to anyone affected by their mothers drinking alcohol during pregnancy. Problems of learning, memory, storage and hearing the little things that alcohol can do to your child.

Caffeine

Caffeine in large quantities, can lead to low weight children. It also reduces the amount of vital water in the body. Although not yet proven, some studies suggest that it may harm the fetus. Although not as dangerous as alcohol could still be excluded.

Diabetics

Diabetics can have perfectly normal child like any other woman. There are few things you need to be careful.
1st Keep your blood sugar levels under control for at least 3 months before pregnancy.
2nd Make sure you have enough folic acid throughout your childbearing years (400 mg / d).
3rd Do not let your blood sugar is too high during pregnancy. This can lead to birth defects or your child having problems in blood sugar levels

Ways to control morning sickness

* Eat 6 small meals instead of 3 large

* Do not go without food for a long time

* Do not drink liquids with meals

* Do not eat greasy, fried or spicy foods

* Avoid unpleasant odor

* Do not over tired

by:Frank Keller

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