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<h1>Womens Health - Pregnancy Nutrition is for All Women of Child Bearing Age</h1>

During pregnancy your nutrition needs are going to increase.
Even before becoming pregnant it is a good idea to make every
effort to start eating healthy and taking a women&#8217;s
multivitamin. A prenatal multivitamin is a better choice during
pregnancy.
Let&#8217;s start with the recommended daily intake of food
during pregnancy.

DURING PREGNANCY :


7 or more Fruits and Vegetables (3 fruits/4 vegetables)
 Fruits and Vegetables high in vitamin C are the best. These
include strawberries, melons, oranges, papaya, tomatoes, peppers,
greens, and broccoli.

9 or more Whole Grain Products
 A fortified breakfast cereal containing iron and folic acid
is the best way to start each day. Enriched bread, rice, pasta, and
any whole grain product are your other choices.

4 or more dairy products
 Low-fat milk or non-fat milk, yogurt, and cheese are the
obvious choices.

60 grams of protein (two or more 2-3 ounce portions of lean
meat)
 Other sources of protein include eggs, nuts, dried beans, and
peas. 

Do not eat undercooked or uncooked meat or fish. (NO SUSHI) Do
not eat deli luncheon meats


PREGNANCY NUTRITION FACTS


Fish
 
 Some fish are higher in mercury content than others. Mercury
can cause problems with your growing baby&#8217;s brain and nervous
system.
 
 Fish to avoid completely:
 shark
 swordfish
 king mackerel
 golden snapper
 white snapper
Fish eating limitations:
 Limit your intake of fish to 12 ounces a week
 Limit your intake of white tuna or tuna steak to 6 ounces a
week
 
 Safest fish to eat:
 shrimp
 salmon
 catfish
 light tuna

Weight

Calorie intake should only be increased by 300 a day during
pregnancy for the average woman.
 Weight gain should be around 28-40 pounds for women that are
underweight at pregnancy.
 Women that are overweight at pregnancy should gain only 15-25
pounds.
 Weight gain should be around 2-4 pounds the first trimester
and 3-4 pounds a month for the remaining time.
 Excess weight gain is hard to lose after pregnancy because
your body&#8217;s fat increases up to one third during pregnancy.
 Breast feeding burns 500 or more calories per day making it
easier to lose weight.
 Consult your health care provider for your specific healthy
weight gain.

Vitamins and Minerals

Check the RDA chart for your needs during pregnancy.

Folic Acid is a special concern because a deficiency can
lead to neural tube birth defects. Your multivitamin should contain
400 mcg of folic acid. Birth defects happen before you even know
you&#8217;re pregnant so always take a multivitamin with folic acid
during child bearing age.

Vitamin C taken in doses over 500 mg/d can lead to your baby
being born dependent on large quantities of vitamin C.

Iron is also of special concern because the average American
diet does not provide enough iron during pregnancy. If your
prenatal multivitamin does not contain enough iron your doctor will
prescribe an additional supplement. Iron is needed for you and the
baby to have healthy teeth, bones, and blood.

Water is often overlooked during pregnancy but it is vital
for you and your baby. It carries the nutrients from your body to
the baby and it helps prevent constipation, hemorrhoids, swelling
and urinary tract infection. A minimum of 6 eight ounce glasses a
day is required. Juice can count toward your 6 glasses but be
careful of the added calories. Any drink containing caffeine
actually reduces the fluid in your body and cannot count towards
your 6 glasses.

Calcium is needed by you and the baby for strong teeth and
bones. During pregnancy you need 1,000 mg/d and 1,300 mg/d if you
are less than 18 years old.

Alcohol Consumption

There is no safe time or amount of alcohol to consume during
pregnancy. No alcohol is the only way to insure the health of your
baby. Alcohol you drink goes to your baby through the umbilical
cord. Alcohol affects the baby&#8217;s growth, the baby&#8217;s
brain, and can cause birth defects. These effects will remain with
your unborn child for his/her entire life. FASD (Fetal Alcohol
Spectrum Disorders) is the name given to anyone affected by their
mother&#8217;s alcohol consumption during pregnancy. Problems
learning, memory retention, and hearing are just a few things that
alcohol can do to your child.

Caffeine

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

Diabetics

Diabetics can have perfectly normal babies like every other
woman. There are a just a few things you need to be careful of.
 1. Keep your blood sugar under control for a minimum of 3
months before becoming pregnant.
 2. Make sure you get enough folic acid at all times during
your child bearing years (400 mcg/d).
 3. Don&#8217;t let your blood sugar get too high during
pregnancy. This can lead to birth defects or your baby having blood
sugar level problems

Ways To Control Morning Sickness

*Eat 6 small meals instead of 3 large ones
 *Don&#8217;t go without eating for long periods of time
 *Don&#8217;t drink fluids with your meals
 *Don&#8217;t eat greasy, spicy, or fried foods
 *Avoid unpleasant smells
 *Don&#8217;t get over tired

<div>Author Info 
Hello, my name is Frank Keller and I am the owner of the
Women&#8217;s Health Supplements website. Don&#8217;t be fooled by
the name, we are not another vitamin retailer. All articles are not
just reviewed by me they are written by me. From artificial
sweeteners and bottled water to pregnancy nutrition every word is
written to help you make an informed decision about your health.
Content is chosen from your suggestions.
Please visit us at 
<a target="_new" href="http://www.womens-health-supplements.net">http://www.womens-health-supplements.net</a>
to review our articles or to give us your recommendations for new
articles. Healthy eating and a good nutrition plan takes very
little of your time but is the single most important thing you can
do for your health. Have a happy and healthy day!
</div>

Article Source: <a href="http://www.innoarticles.com" title="Your #1 Source For Quality Articles">InnoArticles.com</a>
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