Nutrition Guidelines for a Healthy Pregnancy Share This

In order to ensure all pregnant women know what is needed to have a healthy pregnancy and healthy baby, in terms of nutrition, there have been some excellent pregnancy nutrition guidelines established. When you are pregnant, you only need an additional 300 calories per day. You should make sure that these are not empty calories, and that they are in fact nutritious calories. Let’s have a look at some of those guidelines.

Protein
During the time you are pregnant, for your baby to grow healthy; you need to have approx. 60 grams of protein on a daily basis. Protein keeps your uterus, breasts, and placenta healthy, it produces adequate amniotic fluid and it increases the volume of blood.

5 Key Principles to Pregnancy Nutrition - Pls, Share this

5 Key Principles to Pregnancy Nutrition

If you already eat a healthy diet, there may only be small adjustments you need to make to your diet to ensure you are eating right for the next night months. These five key principles will ensure that you remain fit and healthy, and that baby gets all the nutrients he or she needs to grow to be strong and healthy.

#1 Drink Plenty of Water
For a healthy pregnancy, it is critical that you drink enough water, as it will help to flush the toxins from your body and fight water retention. Water will also help with constipation and headaches associated with pregnancy.

Pregnancy Nutrition to Help Control Weight Gain -Share This

When you are pregnant, you aren’t just catering to your needs – you must always keep your baby’s needs in mind as well. The health of both you and your baby will depend on a number of choices that you will make.

Nutrition
Nutrition during your pregnancy is very important because you are eating for both you and your baby. To meet the increased demands during pregnancy you need around 20 grams of extra protein and 300 Kcal of energy every day. You can easily meet your energy needs by eating more complex carbohydrates.

During your pregnancy, you require more energy for the baby to grow properly. You also need more folic acid, Vitamin B12, and iron for production of blood and muscles. Protein is very important to the baby’s muscle and tissue development. You also need extra protein for your muscles. You will also need additional calcium so that your baby’s teeth and bones properly develop. 

Why Losing Weight is Good

Why Losing Weight is Good

There is a great benefit acquired from losing weight.  Though losing weight is not easy,  the long term effects brought by it would probably be of help to anyone considering to shed those unwanted and unhealthy pounds. 

The following are a few of the remarkable advantages from losing those excess weight.

Weight loss prevents high blood pressure, heart disease and stroke

That is a three in one benefit from losing weight.  It is a fact that heart disease and stroke are one of the primary reasons for disability and death in both men and women in the US.  People who are overweight have a higher risk to have high levels of cholesterol in their blood stream as well as triglycerides (also known as blood fat). 

Angina, one type of heart disease, could cause chest pains as well as a decrease in the oxygen pumped to the heart. 

Sudden death also occurs from heart disease and stroke, and usually this strikes with very little warning, signs and   symptoms.

It is a fact that by decreasing your weight by a mere five to ten percent, this could positively decrease the chances of you having or developing heart disease or a stroke.  Plus, how your heart functions would also improve as well as your blood pressure, cholesterol and triglyceride count will decrease.

Weight loss prevents type 2 diabetes

Diabetes puts in jeopardy one’s life as well as how one leads his or her life because of the complications that result from having it.  Both types of diabetes, type one and type two are linked with being overweight.  To those who already have diabetes, regular exercise and losing weight could help in controlling your blood sugar levels as well as the medication you may be currently taking.  Increase your physical activity.  You could simply walk, jog or dance.  It helps get those blood streams moving as well as lose those unnecessary pounds.

Weight loss helps reduce your risk for cancer

Being overweight is linked with a number of kinds of cancer.  Specially for women, the common types of cancer that is associated with being overweight include cancer of the uterus, gallbladder, ovary, breast, and colon.  This is not meant to scare you, this is only to keep you informed.  Men are at risk too from developing cancer if they are overweight.  These include  cancer of the colon, prostate and rectum.  Extra weight, a diet high in fat and cholesterol should as much as possible be avoided. 

Weight loss reduces sleep apnea

Or it could eliminate it all together.  Sleep apnea is a condition wherein one could temporarily stop breathing for a brief period and then would continue to snore heavily.  Sleep apnea could cause drowsiness or sleepiness during the day and – because of being overweight – could result in heart failure.  Shedding those excess pounds could help in eliminating this problem.

Weight loss reduces the pain of osteoarthritis

When one weighs heavily, the joints of  his or her knees, hips and lower back would have to exert double – if not triple – effort to carry him or her through out his / her waking, walking and moving life.  This could cause tension and stress on these joints.  Weight loss decreases the load these joints carry thus decreasing – if not eliminating – the pain of one who has osteoarthritis.

Pregnancy Nutrition During Your Third Trimester Share This

Pregnancy Nutrition During Your Third Trimester

If you are moving into the final stretch of your pregnancy, the third trimester, for many women this feels like the longest phase of the pregnancy. After all, this is a stage that is increasingly awkward, there’s plenty of growth, it’s a busy time, you are preparing your birth plan, and there can be physical symptoms such as heartburn, indigestion, and constipation that increase. Nutrient needs are at the highest demand, as your baby triples its weight and size. Protein is needed for growth, iron for blood and cells, and the brain requires optimal nutrition to complete the developmental stage.

Zinc and magnesium are key during the third trimester. Increasing your zinc positively affects the cell division and DNA production. Most women are deficient in zinc even before they become pregnant. The RDA is 3 mg of Zinc daily for a pregnant woman. Good sources of Zinc include meat and oysters have the highest amount of Zinc of all foods. Zinc can also be found in plants and grains. 

Magnesium is also very important, not only to the development of healthy bones and muscles, but also to the development of over 300 bodily enzymes that need Magnesium in order to function properly. While we many not normally need that much Magnesium the RDA for a pregnant woman is 320 mg. In studies, high levels of magnesium are linked to preventing premature birth and a lower risk of a slow growing fetus. Some foods that are high in magnesium include whole grains, beans, nuts and seeds, seafood, and leafy green vegetables. 

During your third trimester you will grow the most – in fact, you will put on an average of one pound per week as the baby grows and gets bigger. That’s about 12 pounds in the last trimester. If you’ve been eating a healthy diet all along and your weight, gain is on track that’s terrific! Right now, your baby is converting the food you eat into nutrition it can use to provide for that rapid growth spurt as the end nears. Right now small meals more often is a better to help to keep your digestion optimal. You should also be eating foods that are high in fat content, which will keep things moving smoothly.

It’s not much longer now before you will have your baby in your arms so spend the next few months making sure that your baby is getting all the nutrients it needs – before long you’ll be many pounds lighter. 

GET YOUR E-BOOK HERE

To Know More

Eating Healthy During Pregnancy

Starting off your with a healthy well  

balanced diet is the best thing you do for yourself
and your baby.  This way, you'll only need to make
a few adjustments during your pregnancy.

Your first trimester
If you find it tough to maintain a balanced diet
during your first trimester, you can rest assured
that your not alone.  Due to queasiness, some
women will eat all of the time and gain a lot of
weight in the process.  Other women have trouble
getting food down and subsequently lose weight.

Preventing malnutrition and dehydration are your
most important factors during first trimester.

Preparing For Pregnancy

Almost every woman is blessed with the capacity to bear a child at least once in her lifetime. It is considered 

to be one of the greatest gifts that a woman can give her husband. Bearing a child would make the couple more closer together, and at this certain point in their lives they can actually call themselves a family. Upon learning that the woman is pregnant, most couples enthusiastically start planning for her pregnancy and eventual childbirth.

                       

Preparing For Pregnancy

Almost every woman is blessed with the capacity to bear a child at least once in her lifetime. It is

considered to be one of the greatest gifts that a woman can give her husband. Bearing a child would make the couple more closer together, and at this certain point in their lives they can actually call themselves a family. Upon learning that the woman is pregnant, most couples enthusiastically start planning for her pregnancy and eventual childbirth.

                       

            When talking about pregnancy, it is important to know about preconception issues regarding on giving birth. A check up with the physician or midwife would be advisable for the woman in order to face facts on childbirth. Physical preparation is needed for giving birth, since this could really change the normal function of the woman's body. A caregiver would be helpful in preparing the woman's body in conceiving, and also impart information concerning potential problems in pregnancy. Anxiety is felt at this point, since the woman would really have to follow certain precautions in order to conceive a healthy baby. By seeking advice regarding on preconception, safety, lifestyle changes, prenatal vitamins, and the importance of folic acid, the woman could really prepare for giving birth.

           

.Preparing For Pregnancy

Almost every woman is blessed with the capacity to bear a child at least once in her lifetime. It is considered

to be one of the greatest gifts that a woman can give her husband. Bearing a child would make the couple more closer together, and at this certain point in their lives they can actually call themselves a family. Upon learning that the woman is pregnant, most couples enthusiastically start planning for her pregnancy and eventual childbirth.

                       

            When talking about pregnancy, it is important to know about preconception issues regarding on giving birth. A check up with the physician or midwife would be advisable for the woman in order to face facts on childbirth. Physical preparation is needed for giving birth, since this could really change the normal function of the woman's body. A caregiver would be helpful in preparing the woman's body in conceiving, and also impart information concerning potential problems in pregnancy. Anxiety is felt at this point, since the woman would really have to follow certain precautions in order to conceive a healthy baby. By seeking advice regarding on preconception, safety, lifestyle changes, prenatal vitamins, and the importance of folic acid, the woman could really prepare for giving birth.