Pregnancy diet

 When you are pregnant there are a lot of things you can and can not eat. People are going to tell you all of the time that you should not eat this, or should eat that. So, what can you eat? What should you avoid? How much weight should you gain? And what nutrients and vitamins should be in your diet while pregnant? The answer to those questions and more about pregnancy diets are below.

First let's address weight gain during pregnancy. Because diet is going to play a big role in how much you gain while pregnant, it is imperative that you understand what normal weight gain should be, and how it is possible to gain that much weight. Most doctors recommend that if you are at an average weight when you get pregnant that you gain between 25 to 35 pounds (on average) during your pregnancy. If you are underweight, more weight gain is not a bad thing, and if you were overweight when you get pregnant then less weight gain is a good idea. How much you gain is going to be totally personal, but if you were to gain the said 25-35 pounds, it would generally be as follows:

7.5 pounds would be the baby, as that is an average baby's weight, you would then have 7 pounds of extra stored protein, fat, and other nutrients in your body to help your baby grow, in addition to that you will have about 4 pounds of extra blood, and additional 4 pounds of other extra body fluids, you will have 2 pounds of extra weight in your breasts, and another 2 in uterus enlargement, add in 2 pounds worth of amniotic fluid surrounding your baby, and 1.5 pounds of  the placenta and you get the additional weight.

Of course, with multiples you will gain more, and depending on your body, genetics, and eating habits, you may gain more or less.

A lot of what you eat when you are pregnant is going to be based on how you feel and what sounds good. So, the following are some tips for what you should eat when you are pregnant and you do not feel well:

Morning Sickness:
Eat crackers, cereal, or pretzels before getting out of bed, if you can find cereals that are calcium fortified, or whole grain crackers you will not only help fight morning sickness, but also get a few nutrients at the same time. Also, eat small, frequent meals throughout the day to keep something in your stomach at all times. It is extremely smart to avoid fatty, fried, and greasy foods.

Constipation:
Eat more fresh fruit and vegetables. They will give you the fiber you need to have more regular bowel movements, but in addition to that they are nutrient and vitamin rich foods. You should also drink 6 to 8 glasses of water a day. Staying hydrated has many advantages in pregnancy, avoiding constipation is one of them.

Diarrhea:
If you suffer from diarrhea while pregnant, your diet can help, but you want to eat more foods that contain pectin and gums as they will help you absorb excess water. Examples of these foods are applesauce, bananas, white rice, oatmeal, and refined wheat bread.

Heartburn:
If you suffer from heartburn you need to eat small, frequent meals throughout the day so your stomach is not as full, and consider drinking milk before eating. It is also wise to limit caffeinated foods and beverages as they can make the problem worse not better.

As you can see, your pregnancy diet can affect how you feel, not just how your baby grows, however, the proper growth and nutrition for your fetus should be your primary concern. So, let's take a look at eating habits, and what your pregnancy diet should include:

The first and most important thing you need to consider when looking at your pregnancy diet is that what you eat and drink is the main source of nourishment for your baby. So, if you eat and drink low nutrition foods, your baby won't have as much advantage when they enter the world. The healthier your pregnancy diet, and the better you eat, the stronger and healthier your baby will be in general. In order to help prepare your baby for the best health possible, consider the following tips:

First, you want to recognize that your pregnancy diet is not double the amount of food of your normal diet. The saying that you are eating for two is false. You really only need about 300 calories more a day. However, you need to make sure that those 300 calories are nutrient rich, and not just junk calories.

Second, you want to eat a variety of foods to get all the nutrients you need. Sometimes in pregnancy your body is going to crave weird things, you are going to suffer nausea, and other problems, which can make eating variety difficult. However, to give your baby the best advantage possible, you want to try and fill your plate with nutrient rich foods from several categories. The recommended daily servings include 6-11 servings of breads and grains, 2-4 servings of fruit, at least 4, but unlimited servings of vegetables, 2-4 servings of dairy products or calcium fortified products, and 3 servings of protein sources (meat, poultry, fish, eggs or nuts). If you can follow these recommendations you will find that getting the right nutrients is not as difficult as it may seem.

The next thing you want to realize about a pregnancy diet is that you should try and use fats and sweets sparingly. Many times you crave goodies, but instead you should try to fill your stomach with fresh fruits and vegetables, and high nutrient density foods like beans, nuts, and grains.

When you are pregnant you often suffer from problems like constipation. Your diet can play a role in eliminating these common problems. Choose foods high in fiber that are enriched such as whole-grain breads, cereals, pasta, rice, fruits, and vegetables.

If you find that you are simply having trouble getting the right nutrients because of your cravings, or if you just want to ensure that you are getting all that you need, consider supplementing your diet with a prenatal vitamin. This does not mean that you should take a prenatal vitamin and then eat like crap, it does not take the place of healthy eating, but it can fill in any gaps you might have in your diet.

Calcium, iron, and folic acid are very important when pregnant, so make sure you eat foods that are high in these items, and take supplements that include them to help ensure your baby has the best chance for proper growth and fewer birth defects. Great foods include dark leafy greens, vegetables, peas, beans, red meats, etc.

Vitamin C is another big essential when you are pregnant, and luckily for you, foods that are high in Vitamin C are tasty and easy to find. Consider foods such as oranges, grapefruits, strawberries, honeydew, papaya, broccoli, cauliflower, Brussel sprouts, green peppers, tomatoes, and mustard greens. Pregnant women need 70 mg of vitamin C a day, and with just a little effort it is very possible to do so.

Besides eating the right foods when pregnant, avoiding foods that are harmful is an important aspect of pregnancy diets. The following are some of the things you want to keep out of your diet when pregnant:

Alcohol: This is something you want to avoid at all costs when pregnant as it has been show to put your baby at high risk for premature delivery, mental retardation, birth defects, and low birth weight.

Caffeine: While you do not have to avoid it like the plague when pregnant, you should limit caffeine to no more than 300 mg per day. This means no more than a couple cups of coffee, a few sodas, or a few candy bars.

Saccharin: This is an artificial sweetener, and should be avoided because it can cross the placenta and may remain in fetal tissues.

 Fish: While some fish is really great for you when pregnant and can provide your baby with a lot of important vitamins and minerals. However, there are some fish that you should avoid because they have been shown to contain too high of levels of mercury. These include shark, swordfish, king mackerel, or tilefish (also called white snapper). Limit your other fish intake.

Soft or unpasteurized cheeses: Avoid soft cheeses such as feta, Brie, Camembert, blue-veined, and Mexican-style cheese. These cheeses are often unpasteurized and may cause Listeria infection.

Between cravings and morning sickness, eating well during pregnancy may not always be easy. The following is a look at a good meal plan for someone who is pregnant. It includes foods that will help you get the right vitamins and nutrients for proper growth, brain development, and decreased risk of birth defects:

Breakfast:
1 glass calcium enriched orange juice
A bowl of iron fortified cereal with skim or low-fat milk
1 piece fresh fruit

Snack:
½ cup roasted nuts
½ cup apple slices
1 oz of hard cheese

Lunch:
1 cup cooked rice
1 cup vegetables
3 oz protein (fish, tofu, chicken, red meat)

Snack:
Celery and peanut butter

Dinner:
1 baked potato with low fat topping
1 serving vegetable of choice
3 oz protein
Small dinner salad with light dressing

Snack:
Yogurt and granola