Ten things you should be doing for a healthy pregnancy
What you eat during pregnancy, as you well know, affects you and your baby. It can also cause or help morning sickness. Pregnancy and nutrition along with plenty of sleep and appropriate exercise are things you can do to provide a healthy outcome for both of you! These are the top ten things you should be doing before and throughout your pregnancy:
Continue to maintain a healthy diet. Common sense plays a part here. Try to avoid junk food and empty calories and stock your “fridge” with healthy choices.
Eat small portions throughout the day. Not only does this help with your caloric intake, but it also helps morning sickness.
Pay attention to foods to avoid during pregnancy
Maintaining a calcuim intake of 1000mg*. An increased amount of calcium is recommended during pregnancy. This nutrient, of course, helps to build strong bones and teeth. Calcium intake also affects other apsects of pregnancy. Calcium and Pregnancy can provide more information about the importance of calcuim.
Eat more iron. Pregnant bodies require more iron to help create red blood cells. These red blood cells deliver oxygen to your baby and helps prevent fatigue for Moms. The RDA for Iron during pregnancy is 27mg. This is significant because the normal recommeneded iron for a woman age 19-50 is only 18 mg. Anemia can also be avoided by increasing your iron. Anemia during pregnancy can help you learn how to avoid anemia during pregnancy.
Eat more carrots, dark leavy greens, and sweet potatoes or foods that contain Vitamin A. These foods help form healthy skin, bone growth and eyesight.
To promote healthy gums, teeth and bones, increase your Vitamin C intake. And increase in Vitamin C will also help your body absore iron
Vitamin B6 can be increased by eating foods such as beef, liver, pork, ham, whole grain cereals and bananas. These foods also help form red blood cells and assist in protein absorbtion as well as fat and carbohydrates.
B12 is another key vitamin needed to form red blood cells and maintain the nervous system. You can increase your B12 by including liver, meat, fish, poultry,and milk. Vegetarians please see: Vegetarian and pregnancy.
Folic acid / Folate is very important during pregnancy. Mosty importantly, folic acid should be increased by women trying to conceive. Folate can be found in green leavy veggies, orange juice, beans and nuts. Many women opt to take supplements to meet the folic acid requirements of 600 mcg per day as compared to 400 mcg per day for non-pregnant women.
Those 10 items above should be followed to help promote a healthy pregnancy along with keeping hydrated by drinking plenty of water and getting enough rest. Staying healthy during pregnancy should be a wake up call to every women knowing that the steps and choices you take during this important and very short time can have lasting affects. This is also a great time to honor yourself and your pregnancy. Not just by eating correctly and taking cues from your growing belly, but by taking care of your “whole” self. Honor yourself, your body, your baby and the great adventure that lies ahead! * ACOG education, nutrition during pregnancy