| Eating well during your pregnancy is a very important | | | | breads. |
| factor determining the health of your baby. A healthy | | | | 5. Increasing your intake of folic acid can prevent |
| pregnancy diet should never be over looked and | | | | problems with your baby's developing brain and spine. |
| might take more effort than you thought. You have | | | | Folic acid is very important for both of these areas |
| to do more than just eat more. You also have to | | | | and development occurs very early in pregnancy. If |
| think about what you're eating. | | | | you are not pregnant yet, you should still increase |
| When you are pregnant, the main source of nutrients | | | | your intake of folic acid especially if you plan on |
| comes from what you eat and drink on a daily basis. | | | | getting pregnant soon. |
| This makes your nutrition decisions important. The | | | | 6. Get your Vitamin A, B's, C, and D. All of these |
| extra food you eat shouldn't just be any type of | | | | vitamins are extremely important during pregnancy |
| calories. The extra food should provide the right | | | | and shouldn't be over looked. |
| nutrients for your growing baby. When you are | | | | Now, along with the foods and nutrients you should |
| deciding on the right healthy pregnancy diet for you, | | | | be getting in your healthy pregnancy diet, here are |
| consider these recommendations: | | | | some recommendations on what to avoid: |
| | | | - Alcohol consumption should be avoided. |
| 1. Eat many small meals throughout the day. Don't | | | | - Recent studies have shown caffeine may be |
| eat large heavy meals 3 times a day. This can cause | | | | related to higher risk of miscarriage. Due to this, |
| constipation, heart burn, and morning sickness. Eating | | | | avoid caffeine. |
| smaller meals throughout the day will help keep the | | | | - Avoid anything raw that may carry a food born |
| digestive tract working throughout the day bringing | | | | bacteria. This includes fish, soft unpasteurized |
| you more energy. | | | | cheeses, raw eggs, raw meat, and processed meats |
| 2. Eat lots of calcium. Getting enough calcium during | | | | like hot dogs. |
| pregnancy is very important. Your baby needs | | | | - Any fish high in mercury content. Shark, |
| calcium for development of bones, teeth, etc. If you | | | | king-mackerel, tilefish, and sword fish are a few. |
| are not receiving the extra calcium from food or | | | | To create a healthy pregnancy diet, eat foods from |
| supplements, your body will use calcium stored in | | | | different food groups throughout the day. Follow the |
| your own bones. This can lead to osteoporosis. | | | | guidelines on the recommended proportions per |
| 3. Proteins are also very important during pregnancy. | | | | nutrient. Don't get too worried about the scale no |
| They are needed in the baby for cell growth and | | | | matter if it's going up or down. Focus on getting a |
| blood production just to name a few. You should | | | | good balance of nutritious foods in your body to |
| have plenty of protein in lean meats, legumes, and | | | | keep your baby healthy. Cravings are going to come |
| dairy products. | | | | during your pregnancy. Fulfill them the best you can |
| 4. Take in a lot of iron. Iron is needed for the | | | | but remember that just having more calories might |
| production of red blood cells and is very important | | | | not be the best approach to a healthy pregnancy |
| during the development of your baby. You can find | | | | diet. |
| iron in red meat, green leafy vegetables, and refined | | | | |