Your body's main source of energy comes from the essential carbohydrates in grains. You should choose at least nine servings of grains per day. Review the following list of grain servings:
•1 cup cold cereal •½ cup cooked cereal, pasta or rice •1 slice bread •½ English muffin •½ small bagel •6 crackers
Foods enriched with whole grains provide you with fiber, iron, B vitamins, various minerals and protein. Ways of including whole grains in your diet include:
•Trading sugary cereal and white bread for whole-grain cereals •Brown rice instead of white rice •Whole-wheat pasta
Read food labels to be sure whole grains are listed first in the ingredients (whole-wheat flour, not simply wheat flour). Fruits and vegetables provide you with Vitamin C and fiber as well as many other vitamins and minerals. Vitamin C also promotes healthy gums and other tissues for both you and your baby. Other important nutrients during pregnancy are Vitamin A, iron and folic acid.
You should choose three or more servings of fruit and four or more servings of vegetables per day.
Servings include:
•1 medium-sized piece of fruit •½ cup fresh, frozen or canned fruit •¼ cup dried fruit •1 cup raw, leafy vegetables •½ cup cooked or other raw vegetables •¾ cup fruit or vegetable juice •1 small baked potato
If you are tired of canned and fresh fruit, try dried fruits. There are several different fruits available such as apricots, cherries, strawberries, blueberries. Blueberries and strawberries are packed with antioxidants. I just love the dry pineapples! Protein is extra important for your baby's growth especially during the second and third trimesters of pregnancy. Choose at least three servings of protein-rich foods a day. These foods include choices in the meat, poultry, fish, eggs and beans category.
A serving includes:
•3 ounces of cooked lean meat, poultry or fish •½ cup cooked dried beans •1 egg •1/3 cup nuts •2 tablespoons peanut butter
And don't forget the dairy products that helps build your baby's bones and teeth as well as keeps your bones and teeth healthy. Calcium-fortified soy milk is a good choice during pregnancy. Choose three or more servings a day. Servings include:
•1 cup skim milk •1 cup yogurt •1 ½ ounces natural cheese (about the size of six dice) •2 ounces processed cheese •Calcium-fortified orange juice •Some bottled waters contain a little calcium per bottle
Indulge in fats, oils and sweets only once in a while during pregnancy. Keep an eye on portion size. Your doctor will probably also prescribe a daily vitamin. Even women who eat a healthy diet daily may miss out on some nutrients. A daily vitamin can help fill in the gaps. There are also special supplements your doctor may recommend if you have any kind of a chronic health problem.
Source: Mayo Clinic
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Life In Pregnancy Precautions
In planning a pregnancy, it is a good idea to start prenatal vitamins as soon as you decide that you want to get pregnant. Having the extra vitamins in your system will assist you get the nutrients your body will require and give your baby a head start in his or her development. You can purchase prenatal vitamins from your local grocery store. Once you become pregnant, have your doctor look at them to make sure that they have enough folic acid in them. Take special care not to take vitamins that exceed the recommended dosage. This can be toxic to both you and your baby.
Recent studies show a strong link between maternal anxiety levels early in pregnancy and a child's susceptibility to attention deficit hyperactivity disorder (ADHD) years later.
Soft cheeses are not advisable for eating by women during their pregnancy. These cheeses may contain bacteria that could be harmful. These include Brie, Feta, Queso Fresco, Queso Blanco, blue cheese and Camembert.
The nicotine from cigarettes and alcohol from the alcoholic beverages you consume can harm your growing baby. Usually, babies from mothers that have been smoking are born with low average birth weight, are prone to being born prematurely and may die from sudden infant death syndrome in comparison to babies of non-smoking moms.
An additional healthy pregnancy tip that those with busy schedules tend to forget is the importance of sleep. Make sure to get plenty of rest so that you and your baby can recuperate and to ensure that your immune system is as strong as possible. It is advised that you rest on your side to reduce swelling and generate the best circulation to your baby.
Backache is obviously going to be a major problem. With a developing baby pushing your abdomen out and forward, greater stresses are placed on your spine. An increase in the hollow at the base of the spine as the baby develops also causes problems. Try avoiding lifting heavy weights during pregnancy, and also making sure you have good support from your mattress. You can buy a support belt that lifts the abdomen and encourages better posture. These belts are safe, and can eliminate back pain.
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The other most important aspect of pregnancy fitness is your diet. Just because you are pregnant, you do not get to use that as an excuse to pig out for the next nine months. If you do that, you will gain an extra twenty pound during your pregnancy, and you will have to spend the next six months trying to lose it.
Moisturize your belly and your breasts to reduce itchiness and dry skin. To avoid skin irritation, use an unscented high-quality shielding lotion that won't wash off and can protect against environmental irritants and air pollution. Use a mild soap when washing. Avoid hot showers or baths. They can dry out the skin.
It would be almost impossible for a pregnant woman to exercise so vigorously for the baby's brain to be deprived of oxygen. Excessively high body temperature is a theoretical concern. Eighty percent of the energy used to power muscles is lost as heat, so the harder you exercise, the higher your temperature rises. While infections can raise body temperature high enough to damage the baby's brain, I know of no reports of exercise doing this.
Women who have not exercised before pregnancy should discuss an exercise program with their physician. Pregnancy is not the time to begin something extremely new to your body or to set world records in your area of fitness.
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