http://www.healthfellow.com/category/pregnancy Healthfellow pregnancy Article Feeds en-us Tue, 7 Oct 2008 01:57:50 GMT http://www.healthfellow.com/ Pregnancy can be a thrilling and wonderful part of a woman's life. But, it can also be a little scary. Every woman has questions about what to do and what not to do, to make sure she has a healthy pregnancy and a healthy baby. Some women have problem-free pregnancies, but many women encounter some discomforts along the way. Over the next nine months you will be going through many different and exciting changes, as well as some challenges. By educating yourself about pregnancy, you can learn what you need to do to keep both you and your precious baby healthy. Enjoy your new adventure!   Diet before Pregnancy  What you eat every day, even before you are pregnant, is important for your health as well as for the health of your baby. Considering that one half of all pregnancies are not planned, and women often don't realize that they are pregnant during the first couple of weeks, you should always take care of your health. Your diet before pregnancy and while you are pregnant should contain the vitamins and nutrients that your body will need to help your baby develop and grow the way he or she should. Practice healthy eating and take a multivitamin each and every day. Start this good habit before you become pregnant and continue eating healthy and taking a prenatal multivitamin throughout your pregnancy.  Diet during Pregnancy  If you are eating a healthy diet before you become pregnant, you may only need to make a few changes to meet the nutritional needs of pregnancy. According to the American Dietetic Association, pregnant women should increase their usual servings of a variety of foods from the four basic food groups (up to a total of 2,500 to 2,700 calories daily) to include the following:  Fruits and Vegetables  Seven or more servings of fruits and vegetables combined (three servings of fruit and four of vegetables) daily for vitamins and minerals. Fruits and vegetables with vitamin C help you and your baby to have healthy gums and other tissues, and help your body to heal wounds and to absorb iron. Examples of fruits and vegetables with vitamin C include strawberries, melons, oranges, papaya, tomatoes, peppers, greens, cabbage, and broccoli. Fruits and vegetables also add fiber and other minerals to your diet and give you energy. Plus, dark green vegetables have vitamin A, iron, and folate, which are important nutrients during pregnancy. Whole-grains or Enriched Breads/Cereals  Aim for nine or more servings. Whole grain products and enriched products like bread, rice, pasta, and breakfast cereals contain iron, B vitamins, some protein, minerals, and fiber that your body needs. Some breakfast cereals have been enriched with 100% of the folic acid your body needs each day. Folic acid has been shown to help prevent some serious birth defects. Choosing a breakfast cereal or other enriched grain products that contain folic acid is important before and during pregnancy. Dairy Products  Aim for four or more servings of low-fat or non-fat milk, yogurt, or other dairy products like cheese for calcium. You and your baby need calcium for strong bones and teeth. Dairy products also have vitamin A and D, protein, and B vitamins. Vitamin A helps growth, resistance to infection, and vision. Pregnant women need 1,000 milligrams (mg) of calcium each day. If you are 18 or younger, you need 1,300 mg of calcium each day. Try to have low-fat or non-fat milk and milk products to lower your fat intake. Other sources of calcium include dark green leafy vegetables, dried beans and peas, nuts and seeds, and tofu. If you are lactose intolerant or can't digest dairy products, you can still get this extra calcium. There are several low-lactose or reduced-lactose products available. In some cases, your doctor might advise you to take a calcium supplement. Proteins  Pregnant women need about 60 grams of protein per day. This is about the same as two or more 2-3 oz. servings of cooked lean meat, poultry without the skin or fish, or two or more 1 oz. servings of cooked meat. Don't eat uncooked or undercooked meats or fish. These can make you sick. Pregnant women should avoid deli luncheon meats, also. Eggs, nuts, dried beans, and peas also are good forms of protein. Most women in this country have no problem getting at least this amount of protein each day. Protein builds muscle, tissue, enzymes, hormones, and antibodies for you and your baby. These foods also have B vitamins and iron, which is important for your red blood cells. Your need for protein in the first trimester is small, but grows in your second and third trimesters when your baby is growing the fastest, and your body is working to meet the needs of your growing baby. http://www.healthfellow.com/rssfeeds/../article/9/pregnancy