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Calcium, is a mineral used to build a baby's bones and teeth. If a pregnant woman does not
consume enough calcium, the mineral will be drawn from the mother's stores in her bones and
given to the baby to meet the extra demands of pregnancy, explains the Academy of Nutrition
and Dietetics. Milk, yogurt, cheese, calcium-fortified juices and foods, sardines or salmon with
bones, some leafy greens (kale, bok choy) are Calcium sources. Many dairy products are also
fortified with vitamin D, another nutrient that works with calcium to develop a baby's bones and
teeth. Pregnant women age 19 and over need 1,000 milligrams of calcium a day.
Iron, According to ACOG. Pregnant women need 27 milligrams of iron a day, which is double
the amount needed by women who are not expecting. Additional amounts of the mineral are
needed to make more blood to supply the baby with oxygen. Getting too little iron during
pregnancy can lead to anemia, a condition resulting in fatigue and an increased risk of
infections.
For better absorption of the mineral, include a good source of vitamin C at the same meal when
eating iron-rich foods, ACOG recommends. For example, have a glass of orange juice at
breakfast with an iron-fortified cereal.
Food sources: meat, poultry, fish, dried beans and peas, iron-fortified cereal.
Protein, More protein is needed during pregnancy, which can be found in: meat, poultry, fish,
dried beans and peas, eggs, nuts, tofu.
During pregnancy, the goal is to be eating nutritious foods most of the time, Krieger told Live
Science. To maximize prenatal nutrition, she advises emphasizing the following five food
groups: fruits, vegetables, lean protein, whole grains and dairy products.
When counseling pregnant women, Krieger recommends they fill half their plates with fruits and
vegetables, a quarter of it with whole grains and a quarter of it with a source of lean protein, and
to also have a dairy product at every meal.
During pregnancy, the goal is to be eating nutritious foods most of the time to maximize prenatal
nutrition, it is advisable to emphasize the following five food groups: fruits, vegetables, lean
protein, whole grains and dairy products.
When counseling pregnant women, it is recommended to fill half the plate with fruits and
vegetables, a quarter of it with whole grains and a quarter of it with a source of lean protein, and
to also have a dairy product at every meal.
Foods to avoid
Raw Meat: Uncooked seafood and rare or undercooked beef or
poultry should be avoided because of the risk of contamination with
coliform bacteria, toxoplasmosis, and salmonella.
Deli Meat: Deli meats have been known to be contaminated
with listeria, which can cause miscarriage. Listeria has the ability to
cross the placenta and may infect the baby, which could lead to
infection or blood poisoning and may be life-threatening. If you are
pregnant and you are considering eating deli meats, make certain
that you reheat the meat until it is steaming.
Fish with Mercury: Fish that contain high levels of mercury should
be avoided. Mercury consumed during pregnancy has been linked to
developmental delays and brain damage. A sample of these types of
fish includes: shark, swordfish, king mackerel, and tilefish. Canned, chunk light tuna generally
has a lower amount of mercury than other tuna, but still should only be eaten in moderation.
Smoked Seafood: Refrigerated, smoked seafood often labeled as lox, nova style, kippered, or
jerky should be avoided because it could be contaminated with listeria. (These are safe to eat
when they are in an ingredient in a meal that has been cooked, like a casserole.) This type of
fish is often found in the deli section of your grocery store. Canned or shelf-safe smoked
seafood is usually fine to eat.
Fish Exposed to Industrial Pollutants : Avoid fish from contam inated lakes and
rivers that may be exposed to high levels of polychlorinated biphenyls. This is
prim arily for those who fish in local lakes and stream s. These fish include bluefish,
striped bass, salm on, pike, trout, and walleye. Contact the local health department or
Environm ental Protection Agency to determine which fish are safe to eat in your
area. Rem ember, this is regarding fish caught in local waters and not fish from your
local grocery store.
Raw Shellfish: The m ajority of seafood-borne illness is caused by undercooked
shellfish, which include oysters, clams, and mussels. Cooking helps prevent som e
types of infection, but it does not prevent the algae-related infections that are
associated with red tides. Raw shellfish pose a concern for everybody, and
they should be avoided altogether during pregnancy.
Raw Eggs: Raw eggs or any foods that contain raw eggs should be avoided because
of the potential exposure to salm onella. Som e hom em ade Caesar dressings,
m ayonnaise, hom em ade ice cream or custards, and Hollandaise sauces m ay be
m ade with raw eggs. If the recipe is cooked at som e point, this will reduce the
exposure to salm onella. Commercially m anufactured ice cream, dressings,
and eggnog is m ade with pasteurized eggs and do not increase the risk of
salm onella.
Soft Cheeses: Imported soft cheeses m ay contain listeria. You would need to avoid
soft cheeses such as brie, Cam em bert, Roquefort, feta, Gorgonzola, and Mexican
style cheeses that include queso blanco and queso fresco, unless they clearly state
that they are m ade from pasteurized milk. All soft non-imported cheeses m ade with
pasteurized milk are safe to eat.
Unpasteurized Milk: Unpasteurized milk m ay contain listeria. Make sure that any milk
you drink is pasteurized.
Caffeine: Although m ost studies show that caffeine intake in m oderation is
perm issible, there are others that show that caffeine intake m ay be related to
miscarriages. Avoid caffeine during the first trimester to reduce the likelihood of
a miscarriage. As a general rule, caffeine should be limited to fewer than 200 mg per
day during pregnancy. Caffeine is a diuretic, which m eans it helps eliminate fluids
from the body.
This can result in water and calcium loss. It is important that you are drinking plenty
of water, juice, and milk rather than caffeinated beverages. Som e research shows
that large am ounts of caffeine are associated with miscarriage, prem ature birth, low
birth weight, and withdrawal symptoms in infants. The safest thing is to refrain from
consuming caffeine.
Alcohol: There is NO am ount of alcohol that is known to be safe during pregnancy,
and therefore alcohol should be avoided during pregnancy. Prenatal exposure to
alcohol can interfere with the healthy developm ent of the baby. Depending on the
am ount, timing, and pattern of use, alcohol consumption during pregnancy can lead
to Fetal Alcohol Syndrom e or other developm ental disorders.
If you consum ed alcohol before you knew you were pregnant, stop drinking now. You
should continue to avoid alcohol during breastfeeding. Exposure of alcohol to an
infant poses harmful risks, and alcohol does reach the baby during breastfeeding.
Unwashed Vegetables: Vegetables are safe, and a necessary part of a balanced diet.
However, it is essential to make sure they are washed to avoid potential exposure to
toxoplasm osis. Toxoplasmosis m ay contaminate the soil where the vegetables were
grown.
Food cravings
It is common for women to develop a sudden urge or a strong dislike for a food during
pregnancy. Some common cravings are for sweets, salty foods, red meat or fluids. Often, a
craving is a body's way of saying it needs a specific nutrient, such as more protein or additional
liquids to quench a thirst, rather than a particular food, she said.
Eating for two
When people say that a pregnant woman is "eating for two," it doesn't mean she needs to
consume twice as much food or double her calories.
A woman is not eating for two during her first trimester, during the first three months, the calorie
needs are basically the same as they were before pregnancy, because weight gain is
recommended to be between 1 and 4 pounds in this early stage of pregnancy.
Pregnant women can add 200 calories to their usual dietary intake during the second trimester,
and to add 300 calories during their third trimester when the baby is growing quickly.
Weight gain during pregnancy
Weight gain during pregnancy often has an ebb and a flow over the nine months. It's hard to
measure where pregnancy weight is going, adding that a scale does not reveal whether the
pounds are going to a woman's body fat, baby weight or fluid gains.
When it comes to pregnancy weight gain, Krieger advises mothers-to-be to look at the big
picture: During regular prenatal checkups, focus on that the baby is growing normally rather
than worrying about the number on a scale.
The total number of calories needed per day during pregnancy depends on a woman's height,
her weight before becoming pregnant, and how active she is on a daily basis. In general,
underweight women need more calories during pregnancy; overweight and obese women need
fewer of them.
The Institute of Medicine (IOM) guidelines for total weight gain during a full-term pregnancy
recommend that:
Underweight women, who have a Body Mass Index (BMI) below 18.5, should gain 28 to 40
lbs. (12.7 to 18 kilograms).
Normal weight women, who have a BMI of 18.5 to 24.9, should gain 25 to 35 lbs. (11.3 to
15.8 kg).
Overweight women, who have a BMI of 25.0 to 29.9, should gain 15 to 25 lbs. (6.8 to 11.3
kg).
Obese women, who have a BMI of 30.0 and above, should gain 11 to 20 lbs. (5 to 9 kg).
Pregnancy exercising
Its important to be extra cautious during your workouts. Whether you're a
reformed couch potato or a conditioned athlete, following these 13 rules can
keep you and your baby healthy and safe.
if you're already comfortable on a bike, but it's probably best to stick to stationary bikes later in
pregnancy.
Avoid racquet sports if you never played them before getting pregnant because the rapid
movements and sudden changes in direction could affect your balance and make you fall.
All pregnant women should avoid scuba diving babies in the womb aren't protected from the
effects of pressure changes and may not develop normally as a result.
See our list of the best kinds of exercise for pregnancy.
Wear the right clothes
Wear loose-fitting, breathable clothing. Dress in layers so it's easy to peel off a layer or two after
you've warmed up or if you get overheated. Make sure your maternity bra is supportive enough,
and choose athletic shoes that fit properly.
If your shoe size has changed because of mild swelling, stash away your pre-pregnancy
sneakers and buy a new pair. You may want to swap out the liners they came with for gel liners
that provide better shock absorption.
Warm up
Warming up prepares your muscles and joints for exercise and increases your heart rate slowly.
If you skip the warm-up and jump into strenuous activity before your body is ready, you could
strain your muscles and ligaments and have more aches and pains after your workout.
A good way to warm up is to start your chosen activity at a low intensity and slowly increase it
during the first five to eight minutes. This prepares the muscles you'll be using for more vigorous
movement. For example, if your workout is walking, go slowly for the first few minutes and
gradually pick up the pace.
There's no official recommendation for how much water pregnant women should drink while
exercising, but many experts recommend a simple technique to gauge whether you're drinking
enough: Check the color of your urine. Dark yellow urine is a sign of dehydration. If that's the
case for you, have one or two glasses of water every hour until your urine is pale yellow or
nearly clear.
Find out more about staying hydrated during pregnancy.
Keep moving
Remaining motionless or standing in one place for prolonged periods when you're lifting
weights or doing yoga poses, for example can reduce blood flow to your heart and uterus and
cause blood to pool in your legs, lowering your blood pressure and making you dizzy. Keep
moving by switching positions or walking in place.
Don't overdo it
Don't exercise until you're exhausted. Slow down if you can't carry on a conversation
comfortably. In general, the best guideline is to listen to your body. Always stop if something
hurts.
You should feel like you're working your body, not punishing it. If you feel completely drained
instead of invigorated after a workout, you're probably overdoing it.
After exercising, try to rest for an equivalent amount of time before getting on with your day. For
example, if you've just jogged for 30 minutes, rest quietly for 30 minutes.
To be extra safe, read our signs of danger during pregnancy exercise.
Cool down
At the end of your workout, walk in place for five to 10 minutes and do some pregnancy-friendly
stretching. This improves your flexibility while getting your heart rate back to normal. Stretching
also prevents sore muscles.
Make it a habit
Make a commitment to exercise regularly. Keeping up a routine is easier on your body than long
periods of inertia interrupted by spurts of activity. According to the American College of
Obstetricians and Gynecologists, you can safely do at least 20 to 30 minutes of moderate
exercise on most or all days of the week as long as you have the go-ahead from your
healthcare provider.
One of the best ways to stick to a workout routine is to invite a buddy to meet you for walks,
runs, exercise classes, or gym time. You'll be more motivated to show up, and you'll get quality
time with your friend while doing something important for your health and pregnancy.
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