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When Pregnant

When pregnant, there is a lot that you can do nutritionally to support your baby.  Developing babies required nutrients that come from a diverse and varied diet.  When you are pregnant, be sure to consume a variety of fruits and vegetables, as well as breads and cereals and fiber-containing grains.  Low fat milk, cheeses, and lean meats are also great to eat when pregnant.  Fish is a great source of the omega 3 fatty acids DHA and EPA which help support healthy brain development, but be sure to only consume wild caught fish, and limit your weekly intake.  There is a worry that fish contain mercury which is a byproduct of our own pollution and mercury can be harmful during pregnancy.   A baby fetus has continual needs for protein, iron, calcium, an thousands of other nutrients.  The best way to ensure that they get these nutrients in adequate quantities is by eating a healthy and diverse diet.

Drinking Water During Pregnancy

When pregnant, be sure to drink plenty of water and stay hydrated, especially early on in your pregnancy.  It is important to stay hydrated as your due date progresses, but at some point you may begin to retain water.  This is normal, but be sure that your doctor remains informed about any changes in your pregnancy or overall health.

Exercising When Pregnant

In addition to eating right, low impact exercise may be helpful during your pregnancy.  Non-strenuous exercise can help keep your body in shape as you prepare for the most strenuous marathon of your life.   The benefits of exercising when pregnant are too numerous to name, but be sure to no overdo it, and to once again keep your doctor informed.

Things to Avoid During Pregnancy

As part of staying healthy during this time, exercise and eating right are key.  Even more important however is staying away from bad habits that my impact your growing baby’s health.  Drinking when pregnant is not recommended.  There are too many documented cases of fetal alcohol syndrome in the world and drinking during pregnancy can set your baby up for a lifetime of health challenges.  The other big thing to avoid is cigarette smoking when pregnant.   Smoking is not recommended at any stage of life, but can be especially challenging when expecting a baby.  The toxins that you bring into your body from smoke not only need to be metabolized by you, but also your developing baby.  Unfortunately, a growing fetus is not well equipped to handle the onslaught of toxins that smoking provides.

Pregnancy is a time of great joy for many women.  Not only is it a great time of change for you, but it marks a fundamental change in the rest of your life.  By eating right, staying healthy, and avoiding toxins such as alcohol and cigarette smoke, you can enjoy a healthy and happy pregnancy.

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Posted on July 14th, 2009 by Julie  |  No Comments »

While Pregnant

Fresh water spinach
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Eating right while pregnant can be a challenge.  We all know that you are eating for two.  But to keep your baby healthy, what foods are best?  The answer to the question is variety.  In addition to taking your daily prenatal vitamin, you should include plenty of fresh fruits and vetetables as well as fresh wild caught fish.

While pregnant, you should consume a small amount of wild caught salmon, about 12 ounces per week.  It is a fantastic source of DHA which is an omega 3 fatty acid that supports fetal brain and nervous system development.  Be sure that the salmon is wild caught because it is lower in toxins such as mercury.  As an alternative to fresh fish, you may want to choose a prenatal vitamin with DHA.

In addition to your DHA from fish or your prenatals, be sure to include folate rich leafy greens.  Asparagus and spinach are both high in folic acid. Folic acid of course is also used in prenatal vitamins to support neural development.

Other foods to consider are eggs for choline which also supports healthy brain development.  Eggs also contain lutein, it’s what makes the yolks yellow, which supports eye health and skin elasticity.

Choose oranges for vitamin C, yogurt for zinc, and even cottage cheese for calcium and protein.  Almonds for fiber as well as the amino acid arginine.

The point is, while pregnant, make sure that you give your baby a varied and healthy diet.  Eating while pregnant and taking your prenatal vitamin is the best way to ensure a healthy and happy pregnancy.

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Posted on July 8th, 2009 by Julie  |  No Comments »