| The importance and benefits of eating healthy | | | | prenatal vitamins, but you should also supplement |
| during pregnancy | | | | your vitamins with folic acid found in food sources. |
| If you are pregnant or trying to become | | | | Orange juice, broccoli, leafy greens, and fortified |
| pregnant, you know that now it is more | | | | whole grain breads and cereals all contain folic acid. |
| important than ever to follow a healthy diet. The | | | | If you are not yet pregnant but plan to become |
| benefits of eating healthy during pregnancy have | | | | pregnant, you should try to begin taking folic acid |
| been well documented. Pregnancy is very | | | | supplements several months before you conceive. |
| demanding on a woman's body and the early | | | | Calcium--- Calcium is important for baby's |
| months of pregnancy are a key time to begin | | | | developing teeth and bones as well as to maintain |
| nourishing yourself and your baby. Studies have | | | | your own bone density during pregnancy. Good |
| shown that what you eat during the months prior | | | | sources of calcium include milk, cheese, |
| to conception can also greatly impact the future | | | | calcium-fortified orange juice and beans. |
| health of your child. | | | | Protein-- Protein is crucial for baby's developing |
| Fetuses born to mothers who have unhealthy | | | | brain. Some good sources of protein to consume |
| diets may be premature or have other problems | | | | during pregnancy are eggs, lean meats and |
| at birth. In addition, recent research indicates that | | | | poultry, dried beans and lentils. Fish is also a good |
| what a mother eats during the early months of | | | | protein source, but during pregnancy watch your |
| pregnancy may determine her unborn child's | | | | intake of certain types of fish, such as tuna, |
| predisposition to certain diseases, such as diabetes | | | | swordfish and mackerel, due to the high levels of |
| and cancer. | | | | mercury that they may contain. |
| So how can you make sure that you are getting | | | | Iron-- Iron aids your developing placenta as well |
| all the nutrients you need during your pregnancy | | | | as baby's cell formation, so be sure to eat plenty |
| Use the Food Pyramid as a Guideline | | | | of iron-rich foods like leafy green vegetables, |
| An easy way to make sure that you eat a | | | | dried beans, tofu and lean red meat. Some |
| balanced diet during pregnancy is to follow the U.S. | | | | women experience iron deficient anemia during |
| Department of Agriculture's food guide pyramid. | | | | pregnancy. If this is the case for you, your |
| The food pyramid lists the USDA's recommended | | | | physician may prescribe an iron supplement for |
| daily food allowances. Currently, the USDA | | | | you. |
| recommends that healthy adults eat 6 to 11 | | | | Potassium-- Bananas are loaded with potassium, |
| servings of bread and grains, 5 to 9 servings of | | | | which may help prevent those painful leg cramps |
| fruits and vegetables, 2 to 3 servings of dairy, | | | | that are common during pregnancy. If you |
| and 2 to 3 servings of protein every day. Fats | | | | experience frequent leg cramps, try eating a |
| and sweets should be used infrequently. As a | | | | banana each day. |
| pregnant woman, you should try to eat at the | | | | Water-- Drink 8 to 10 glasses of water per day |
| higher end of the pyramid guidelines to ensure | | | | during your pregnancy. By drinking plenty of |
| that you are providing your baby with adequate | | | | water you will keep yourself hydrated and it will |
| nutrition. While the phrase "eating for two" is | | | | help you to avoid common pregnancy ills such as |
| commonly used during pregnancy, in truth a | | | | constipation and hemorrhoids |
| pregnant woman should try to consume about | | | | . In addition, water helps you deliver important |
| 300 extra calories per day. | | | | nutrients to your growing baby. |
| Important Nutrients That You Need | | | | Foods to Avoid-- During your pregnancy you |
| Folic Acid-- One of the most important nutrients | | | | should avoid deli meats and soft cheeses, like brie |
| that you need during early pregnancy is folic acid. | | | | and blue cheese. These foods can contain harmful |
| Folic acid helps to prevent neural tube birth | | | | bacteria called listeria, which can be dangerous for |
| defects. In fact, folic acid is so important that | | | | your fetus. In addition, avoid unpasteurized foods |
| many physicians recommend that all women of | | | | and try to limit your caffeine intake during your |
| childbearing age consume 400 micrograms of folic | | | | pregnancy. Alcohol should not be consumed at all |
| acid daily. Folic acid is found in most brands of | | | | while you are pregnant. |