Being hungry all the time is the number complaint of women during pregnancy. The main reason why pregnant women always feel hungry is because of the increased metabolic demand on the body. Many pregnant women also experience several numbers of cravings within the nine months period, which make eating healthy for the whole period of pregnancy a challenging task.

Here are some diet tips for pregnant women:

1. Get rid of the concept that you need to eat for two. You do not have to eat for two; you only need an additional 300 calories everyday. These calories are not needed until you are on your 2nd and 3rd trimesters.

2. What you need to remember during pregnancy is not to cut your calorie intake. If you cut it back, there is a possibility that your body will not be able to provide the necessary nutrients that your baby needs for his growth and development.

3. Never skip meals. Pregnant women who skip breakfast are more prone to fatigue. This is also the reason behind overeating during pregnancy. So make sure that you eat every meal each day and even graze on healthy snacks between meals.

4. It is best to eat frequent and small amounts of meals throughout the day instead of eating heavy meals three times a day. This will minimize dizziness and nausea during the first trimester.

5. If you have cravings, satisfy yourself with nutritious snacks. It is better to pack small amounts of healthy foods. It will help to avoid overeating. It is better to drink a cup of hot chocolate or have some mini chocolates with you if you are craving for something sweet. These are much better instead of eating the whole candy bar.

6. Do not forget to exercise while you are pregnant. Make sure to consult your doctor on what types of exercises you can do. This will make you feel better with more energy throughout the day. It will also give you a reminder to eat healthy everyday.

7. Do not drink soda. It is much better if you will avoid drinks that have high calorie content. It is best to stick in drinking water instead of artificial juices and other flavored drinks.

During pregnancy, you may feel hungry but in fact, you are just thirsty. Therefore, it is better to drink lots of water. The brain’s thirst and hunger centers usually are mixed up during pregnancy. If you are properly hydrated, there will be lesser chance that you will overeat.

Author: Bette Daoust
About the author: Bette Daoust is the writer of -Diet for Pregnancy , She writes articles for - baby care help and baby care items

Image Source: http://flickr.com/photos/rse/22972901/

ST LOUIS, MO — (MARKET WIRE) — A study by researchers from three of America’s top universities suggests U.S. women aren’t getting adequate amounts of a nutrient thought to promote normal fetal brain development.

Sponsored by the National Institute of Health, researchers found the average American consumes just 314 milligrams of choline each day — much less than the 425 milligrams (women) and 550 milligrams (men) recommended by government health officials.

Choline is a nutrient essential for human brain development, normal memory function and fertility, and is thought to be particularly important during pregnancy. Foods rich in choline include soy lecithin, beef liver and egg yolks, although soy lecithin delivers one of the most bioactive and natural sources of the nutrient without cholesterol or saturated fat.

A new study by researchers from three of America’s top universities suggests U.S. women aren’t getting adequate amounts of choline thought to promote normal fetal brain development.Taking egg yolks or soy lecithin while pregnant can provide the choline that your fetus needs for proper brain development.

Click here to read full story at www.marketwire.com

Find choline and soy lecithin at http://naturalpregnancy.amuchbetterstore.com

Vitamin D deficiency in pregnancy has also been linked to preeclampsia, rickets and other musculoskeletal and health complications in children, lower bone density and smaller babies.

Beef up your Vitamin D levels with contaminant free cod liver oil, such as Carlsons, raw, organic dairy products, take a food based prenatal and get plenty of sunlight if you are able. Learn more at Sciencedaily.com, eurekalert.org and webmd.com.

Why women eat sugar during pregnancy
The biggest problem with sugar intake during pregnancy is that it is socially acceptable, unlike drugs, alcohol or smoking. Many if not most women will quit drugs, alcohol, cigarettes and caffeine as soon as they find out they are pregnant due to social pressures and concern for their baby’s wellbeing. It is not only socially acceptable for pregnant women to eat sugar, but they are often encouraged by family members to eat more sugary treats and give in to their cravings.

Women also believe they are finally entitled to eat whatever they please as a benefit of being pregnant. While they may deny themselves Krispy Kremes and Haagen Daaz normally, during pregnancy anything goes because nobody will say anything and they plan on gaining weight anyway.

In addition to the lack of social restraint, pregnant women also experience powerful cravings for a variety of foods, and sugary treats are often on the list. The reason for these cravings is not a physiological need for sugar however, but a need for regular meals and snacks throughout the day. You have a much greater blood supply and extra hormones in your body during pregnancy and that means that you feel dips in your blood sugar more so than when you are not pregnant.

Skipping meals is a no-no for non-pregnant people because they will reach for the first candy bar or soda they can get their hands on a few hours later. This is even more true during pregnancy. It may feel like an overpowering craving but it is simply your body crying out for fuel. Regular, small meals are the answer, not a piece of chocolate cake.

Why Sugar is Worse During Pregnancy
Eating foods with refined sugar is bad for everyone. Even in healthy people, sugar causes weight gain, tooth decay, gum disease, rapid fluctuations in blood sugar that tax the body, reduced immunity, displaced minerals, elevated risk for cardiovascular disease and premature aging.

The sugar story gets worse for pregnant women. During pregnancy, sugar is rapidly absorbed into your blood and in order to regulate this sugar, your body requires larger amounts of insulin which is released by your pancreas. If you are eating excessive or even moderate amounts of sugar, your pancreas is going to have a difficult time keeping up. If your pancreas falls short of its job, then your blood sugar levels stay elevated. This is a problem even if you not develop full blown gestational diabetes (which is insulin intolerance).

Excessive sugar intake and elevated blood sugar levels will also cause you to gain excessive weight while pregnant. While you should gain a moderate amount of weight during pregnancy, it should be due to the weight of your fetus, increased blood volume and uterine contents, breast size and other pregnancy related weight, not just growing a fatter butt. When you are simply taking in more calories than you need, you are not the only one who gains excessive weight. Your baby may also grow too large.

Macrosomia is a condition where a baby grows excessively large due to a constantly high level of maternal blood sugar, generally due to gestational diabetes. This condition increases the risk of birth complications such as shoulder distocia and cesarean section. In addition, large babies of mothers with elevated blood sugar levels also have a higher risk of childhood obesity.

In addition to packing unnecessary pounds on yourself and complicating your pregnancy and birth with an overly large baby with a propensity for health problems, you will also run the additional risk of pregnancy related dental problems if you engage in excessive sugar consumption. Oral health during pregnancy is extremely important because toxins from periodontal disease have been proven to cross the placental barrier and reach your fetus, potentially causing both premature birth and birth defects. In fact, women with periodontal disease are seven times more likely to have a premature delivery than those with healthy gums.

In addition, women and society in general like to use the term “eating for two” which is actually nonsense. During your first trimester you do not require any extra calories and your body only needs an extra 300 calories during the second and third trimester, which should consist of high quality protein, vitamins and minerals because your body is literally building another human being. If you are not eating the proper nutrients to build a little human being’s bones, blood, fingernails and hair, then the necessary nutrients will be sucked out of your nutritional stores, putting you at risk for lifelong health problems, osteoporosis, postpartum depression and a number of other health conditions that are entirely avoidable by eating well before, during and after pregnancy.

In addition, it makes sense to get the sugar out of your house before your child is born. Children who regularly eat sugar experience raised adrenal levels, hyperactivity, anxiety, depression, concentration difficulties, low immunity, crankiness, sleep troubles, tooth decay, obesity and weight problems and lifelong health problems and disease. Do you think it is easier to get the sugar out of your home before they are born or when they are 10 and addicted to Fruit Loops or other such nonsense?

“It doesn’t matter what disease we are talking about, whether we are talking about a common cold or about cardiovascular disease, or cancer or osteoporosis, the root is always going to be at the cellular and molecular level, and more often than not insulin is going to have its hand in it, if not totally controlling it.” Healingdaily.com

Forms of Sugar
Sugar is more than that white stuff you put in your coffee. Sugar is everywhere and comes in a variety of shapes and sizes and it is imperative that you know the sneaky forms that sugar comes in if you plan on avoiding it. First and foremost, virtually anything in a bag, box or can has added sugar. There are a very few exceptions to that rule, such as a bag of frozen vegetables, but by and large, any pre-packaged, prepared food is going to have added sugar, period.

If you insist on buying packaged foods, read the labels. Anything with a label is bound to have sugar anyway, but read for yourself. Look for any ingredient ending in ‘ose’. Fructose, dextrose and glucose are all sugars. Bread has sugar. Pizza has sugar. Sodas, pastries, cakes, cookies, and other goodies all have sugar. Almost everything has some form of sugar in it.

In addition, other foods such as dairy and starches will convert to sugar in your body more rapidly than high protein foods and vegetables. It is important to become familiar with the glycemix index if you wish to lower your sugar intake.

Sugar Alternatives
Ideally you will simply forgo fast food, packaged foods, drinks and baked goods while pregnant for high quality protein and raw produce but it may be very unrealistic for you to change your eating habits cold turkey especially if your family and friends tend to indulge in the foods you are trying to avoid.

White sugar is processed with chemicals and all the good nutrients are stripped from it. It is nothing short of poison and you should not touch it. Whatever you do, do not under any circumstances, substitute chemical sweeteners. They are even worse than sugar. Nutrasweet, Aspartame, Sucralose and Splenda. Poison, poison, poison. They are man made, chemical toxins. Do not dream of touching them while you are pregnant if you value your health and the health of your unborn child. They are linked to a myriad of long term, health conditions. Don’t even think about it. If the package says, “low sugar” or “sugar free”, run don’t walk the other way.

If you would like to still have a little bit of sweetness in your life go ahead, in moderation, by choosing sweeteners made by mother nature. Enjoy these options in their raw, natural forms and keep in mind that they are still high on the glycemic index and can also contribute to tooth decay. Blackstrap molasses is exceptionally healthy and will add delicious maltiness to coffee and baked goods. Raw, organic honey with propolis is also considered an amazing health food and is an excellent sugar replacement. Stevia is another natural sugar alternative but has not been tested on pregnant women, so you may wish to err on the side of caution. Even sugar itself is loaded with nutrients if it is raw, organic and untouched. If is is just a sugar fix you crave, get some high quality organic, fair trade chocolate. It will load you up with antioxidants and potentially keep your stress level down if you are a real sugar addict.

Women quit smoking when they find out they are pregnant. Women stop drinking when they find out they are pregnant and women should also stop eating sugar when they find out they are pregnant if they value their health and the health of their beautiful, unborn child.

More resources about sugar dangers:
Healingdaily.com
Pregnancy: High-Normal Blood Sugar Risky - WebMD.com
Sugar in Urine During Pregnancy - Drspock.com
Dr. Greene recommends blood test for glucose, called HgA1C

Image source: http://flickr.com/photos/pinkspleen/471510638/

Omega3 - Nutrition for the Pregnant Mother and Child
It is widely accepted that your nutritional needs change when you become pregnant. This includes both an increase, as well as a decrease of certain foods, drinks and supplements. We all know that an increase in nutrients during this time is beneficial for fetal development to prevent nutritional deficiencies of a number of nutrients that can lead to birth defects or complications.

Essential Fatty Acids (omega3 and omega6) in the correct ratio and quantity can offer exceptional benefits in terms of fetal development, the health of the mother-to-be and the health of the baby after being born.

“Fish oil omega 3 supplements during pregnancy and nursing are so vitally important that they’re recommended by the Food Agricultural Organization of the United Nations and the U.S. National Institutes of Health. The unified recommendation for pregnant and lactating women is 1200mgs a day. To eat that much fish would mean consuming more than a daily serving of salmon – which is the highest source of the omega 3 fatty acids.” Omega3.us

How Can Omega3 Fatty Acids Help During Pregnancy?

Overall Wellbeing
It is becoming common knowledge that omega3 fatty acids are exceptionally important for human health. Unfortunately in most Western lifestyles our diets include dangerously low levels of omega3s and a level of omega6 fatty acids that is far too high. This shift in our diet can be very closely correlated with the increase in incidence of degenerative diseases over the past hundred years.

Omega3 and omega6 fatty acids are labeled ‘essential’ because the body cannot synthesize them on its own. It relies upon a food source, and unfortunately, given the nature of the average, modern western diet – the majority of us severely lack a natural source of omega3 fatty acids, with omega6s are provided at damagingly high levels through cooking oils, butter etc. To compound this, the omega6 fatty acids that we do intake are often cooked or spoiled by heat, light and oxygen and have therefore become toxic to our bodies.

Hundreds of research studies have now proven, beyond doubt, that a diet including optimal levels of omega3 and 6 (in the correct ratio) on a regular/daily basis can lead to a myriad of health benefits, and can also help to prevent (and reverse) the symptoms of degenerative diseases such as cancers, cardiovascular disease, arthritis as well as Type 2 diabetes.

Other benefits that are gained from including omega3 and 6 essential fatty acids in your diet include a stronger immune system, stronger bones, an increase in energy, weight loss and healthier hair, nails and skin.

It is important to remember that it is easier for pregnant women to experience a deficiency in omega3 fatty acids because more essential fatty acids are required to build a growing baby. This deficiency can be compounded in subsequent pregnancies due to the fact that maternal stores can become further depleted with each pregnancy, rarely returning to pre-pregnancy levels.

Omega 3 oils are especially important during the final trimester. It is during this time that your baby uses Omega-3 to form approximately 70% of her brain system. She is also working on the rest of her nervous system. Pregnancyinfo.net

Fetal Development
Omega3 fatty acids are vital to healthy fetal development. A deficiency can easily occur with modern, Western diets and supplementation has been recommended by many researchers, health experts and doctors (not only for pregnant women, but for everyone!).

During fetal development, omega3 fatty acids are especially important for neural development and cell growth. Throughout pregnancy, omega3’s supply ‘brain food’ to the fetus, as important brain and eye development takes place during fetal development, continuing well into the child’s infant years. In fact, the lack of omega3 fatty acids during pregnancy and during the formative years after birth have been discovered to be a critical element for both the neurological and visual development of the baby. DHA is especially vital, as fetus cannot produce DHA efficiently independently.

In fact, research has shown that by adding omega3 and omega6 fatty acids to the mother’s diet during pregnancy can almost certainly have a very positive effect on the child’s cognitive abilities. These effects have even been proven to exist in the development of the child until the age of four!

Perhaps, even more critically, studies have shown that effective supplementation of omega3 fatty acids during pregnancy can greatly decrease the likelihood of complications such as pre term labor, and pre-eclampsia (toxemia) – a significant contributor to maternal mortality.

Research is proving beyond doubt that omega3 supplementation is almost vital during pregnancy and can greatly increase the health and development of both the child and the mother. However, it is recommended that these fatty acids are not added solely to the diet through consuming fish or fish based supplements. There are growing concerns regarding the toxicity of fish, particularly from mercury poisoning. A safer option would be to seek specific pre-natal supplements, or those such as Udo’s Choice which contain only plant based fatty acids.

Various sources of Omega 3:

• Krill Oil
• Walnuts & Oil
• Flax & Oil
• Wild Alaskan Salmon
• All oily fish (be cautions of contamination)
• Chia Seeds
• Hemp
• Marine algae (where do you think the fish get Omega 3s?)

Infant/Child Behavior and Development
Modern research is showing a strong link between infant/child behavior and nutrition. Over the past thirty years, the focus of this research has turned to omega3 fatty acids and their role in the behavioral development and learning skills. ADHD, in particular, has been very closely associated with omega3 fatty acid deficiency both in terms during pregnancy and in the infants diet until at least the age of four. Research has shown that infants with lower omega3 levels are more likely to suffer behavioral problems including hyperactivity, impulsivity, anxiety, temper problems and unsettled sleep patterns. Interest in this area was first shown following a breakthrough study in 1981 which hypothesized that children with ADHD are more likely to have a diminished nutritional status of EFAs due to them showing greater thirst than non-ADHD children.

This study was further strengthened two years later, when EFA levels were measured in 23 children diagnosed with behavioral disorders and 20 average children. The results showed clearly that the children with behavioral problems were significantly deficient in EFAs.

More recently, a UK-based study has been undertaken and monitored by the BBC to show the effects of nutritional supplements of omega3 fatty acids on the behavior of children. The study has focused upon both infants (as young as 20 months) and children up to the age of 12. The children were assessed on their reading skills, IQ, spelling, behavior and motor skills over a period of six weeks. The study was led by Dr Madelene Portwood of the Durham Local Education Authority and the Durham Sure Start trial and she concluded that ‘The performance of almost 60 per cent of the children has improved dramatically…some two-year-olds went from having a vocabulary of 25 single words to being able to use whole sentences while others were able to sit down and concentrate for the first time in their lives’.

“Babies born to mothers who had higher blood levels of DHA scored better on the attention tests until 6 months of age, and they scored better on different tests designed to measure visual learning in older babies at 1 year and 18 months.” WebMD.com

Post Natal Depression
It has long been accepted that using supplements of omega3 fatty acids can play a vital role in treating and preventing depression. When considering the increased requirement for omega3s during pregnancy and the depletion of a mother’s omega3 reserves after giving birth it is no surprise that an omega3 deficiency may play a role in post-natal depression.

A major UK study on over 11,000 women has found that the more omega3 fatty acids consumed by women during the third trimester, the less likely she was to suffer from depression both during pregnancy and for the eight months after giving birth.

The reason behind EFAs being so effective at reducing depression is that they are used extensively by the brain through many different functions. Omega3s are converted by the body into both EPA and then DHA. The majority of the human brain is comprised of DHA, and a deficiency of DHA has been linked to the Alzheimer’s epidemic. Low levels of EFAs are also highly associated with low levels of serotonin, the major brain chemical that is responsible for our mood levels. Low serotonin levels almost always results in depression.

Summary

Pregnant women and new mothers should definitely consider supplementing their diet with omega3 fatty acids. The nutritional benefits are manifold both during pregnancy and in everyday life. Most significantly, the intake of omega3 fatty acids during pregnancy can prevent pre term delivery, improve the babies neural development, retina development, skin and cell health, reduce the likelihood of behavioral problems and can also help prevent the mother from experiencing prenatal and postnatal depression.

On top of the non-pregnancy related benefits, this subject is certainly worth further research and consideration.

Energize for Life offer free guides and resources for those looking to achieve optimal health and energy. With a slant towards the alkaline diet approach to health they offer a huge range of nutritional supplements, health equipment, superfoods and essential fatty acids. The aim of Energize for Life is to give you every resource you need to reach your own individual health goals.

Sheryl’s comment:
There are many ways to take Omega 3s. They are vital for every animal and human being but especially important for pregnant women. Purchase Wild Alaskan Salmon and eat it religiously throughout your pregnancy. If you cannot afford that, munch on flaxseeds or walnuts every day as a snack or get krill oil. Take a spoonful of Vitamineral Green in your OJ in the morning. There are tons of ways to get your Omega 3s but algaes and krill oil are probably the best. Take what you can afford and are comfortable with, but make sure to get tons of it every single day.
Uberarticles.com

Can Preeclampsia be prevented?

Preeclampsia is a condition that affects 5-7% of pregnant women, most often first time mothers. It is a potentially dangerous condition that must be monitored once it is detected. Although preeclampsia can strike rapidly and with no symptoms, there are generally a number of warning signs to be on the lookout for including:

• Protein in urine
• Sudden weight gain
• Headaches, dizziness or fainting
• High or elevated blood pressure
• Excessive edema or swelling
• Ringing in the ears

Pre-eclampsia often causes preterm birth and can also compromise the blood flow to the uterus which can result in growth problems before the baby is born. More extreme cases of pre-eclampsia can result in serious health problems to the mother including stroke, coma and death. This is why urine and blood pressure are tested weekly or bi-weekly during prenatal wellness visits.

“Preeclampsia and other hypertensive disorders of pregnancy are a leading global cause of maternal and infant illness and death. By conservative estimates, these disorders are responsible for 76,000 deaths each year. ” Preeclampsia Foundation

There is no cure for preeclampsia. It can only be managed once it is diagnosed and doctors will have to weigh the health of the mother against the term of the baby to decide how to best handle it because birth or death is the only way to end preeclampsia. A recent study did find that low doses of aspirin may be useful in the treatment of preeclampsia but you should only take aspirin under the supervision of your doctor since aspirin has its own side effects.

Preeclampsia is a potentially deadly condition once it develops and no one will argue that point. The real question is whether or not preeclampsia and other related conditions can be prevented with proper diet. We believe the answer is yes, based on the actual cause of preeclampsia in the first place.

Protein spilling in the urine is one of the first signs of preeclampsia. That would lead many people to believe that women with the condition have an excess of protein in their diet but the reverse is actually true. Pregnant women who do not consume enough protein will actually begin to breakdown their own body tissues to provide protein for their growing baby.

“Very simply, if you are not getting enough protein (80 to 100 grams per day), and if you are not getting enough calcium/magnesium, your liver cannot function properly, and the tissues of the body begin metabolizing themselves to provide for your protein needs, specifically kidney tissue. Some of the protein that is broken down is excreted into the urine, which is why there will be protein in the urine. Blood pressure and edema (swelling) are due to poor mineral balance, specifically calcium/magnesium imbalance. ” Unhindered Living.com

This is why proper nutrition and protein intake is extremely important during pregnancy. Here are some tips to stay on track nutritionally during pregnancy:

1. Get 80-100 grams of protein a day. Some excellent protein sources are whey protein, hemp protein, beans, peas, nuts and nut oils and butters, seeds and their oils, organic whole raw milk from grass fed cows or goats, organic vegetarian eggs from free range chickens (safe to eat raw), wild Alaskan salmon, organic whole milk dairy products & cheese (preferably raw), brewers yeast, wheat germ, wheat grass, aloe vera juice and of course animal meat if you are not vegetarian but please choose meat that is organic, free range, grass fed for the sake of the animal and to avoid feeding unnecessary antibiotics, hormones and other chemicals to your baby.

If you eat these items on a regular basis then not only will you have no problem meeting your protein requirement but you will also be getting a slew of other vitamins, minerals and essential fatty acids that are crucial for proper fetal development.

2. Take a food based prenatal supplement, green superfood or both.

3. Take coral calcium with magnesium and take epsom salt baths for extra magnesium absorption

4. Drink tons of filtered water and do not limit your salt intake. Never use table salt whether you are pregnant or not. Always use sea salt or Himalayan crystal salt.

Even if you do everything right nutritionally, it is still very important to monitor your blood pressure and urine protein whether you are doing your own prenatal care or you are under the care of a midwife. If your levels or readings become elevated, it is important for you to remain vigilant as preeclampsia can quickly develop into a very dangerous, life threatening condition.

Buy the Book: Pre-eclampsia, Etiology and Clinical Practice
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A recent study published in the American Journal of Clinical Nutrition found that a typical North American’s red meat based diet is deficient in Omega 3 Fatty Acids. We don’t need a study to tell us that news. Omega 3 Fatty Acids have been all over the news in the last decade. The vast majority of people are aware that they need more Omega 3s in their diet but are not willing to make the trade off from poultry and red meat to fish or other natural sources of Omega 3s.

“The researchers found that the women who ate lots of meat and little fish were deficient in omega-3 fatty acids, and their babies didn’t do as well on eye tests as babies from mothers who weren’t deficient. The results were noticeable as early as two months of age. The study is ongoing as the researchers intend to follow the children’s development until four years of age.

For the study, the researchers recruited 135 pregnant women and randomly assigned them to either a group that took an omega-3 fatty acid supplement or one that took a placebo. All the women continued eating their regular diets. The supplement added the equivalent of two fatty fish meals per week, an amount that the researchers estimated would prevent deficiency.”
Medical News Today

Whether or not you choose to get enough Omega 3s in your diet is naturally a personal choice until you become pregnant. While it is still a personal choice, that choice is now affecting the health, wellbeing and development of your unborn child. If you are like most pregnant women, you know now is the time to stop dinking around with your diet and get serious about nutrition if you want your baby to have the best start in life.

Omega 3s are absolutely vital for the brain and eye development of a developing fetus and breastfed infant. This is one of many reasons that breastfed babies are more intelligent than formula fed babies.

There are a number of great sources of Omega 3. If you are a meat eater, the easiest and first thing you should do is eat more fish. Since mercury and other toxins are also a concern while pregnant, try to obtain Wild Alaskan Salmon which provides all the Omega 3s with none of the heavy metals. A wonderful option is the mom/baby packages available at Vital Choice Seafood which comes with Salmon fillets, burgers, halibut fillets and organic berries. There are also plenty of Omega 3 supplements available and many foods are now fortified with Omega 3s. You can also find Omega 3s in many plant sources if you are vegetarian or vegan such as:

• Flaxseed Oil
• Ground Flaxseeds
• Walnuts
• Hemp Seeds and Oil
• Marine Algaes

Image Source: http://flickr.com/photos/spcummings/2569503808/

Approximately 20 to 30% of pregnant women have a vitamin and mineral deficiency. Without prophylaxis (i.e. supplementation), roughly 75% of pregnant women would be deficient in at least one vitamin. - Multiplebirthscanada.org

Author: Dr Ainiyah Azmi MD

The balance of hormones, vitamins and minerals has to be just right in both males and females for conception to occur and for pregnancy to proceed. If your body has excess nutrients or is depleted of nutrients then it can throw your body off balance and disrupt your fertility and the pregnancy process.

When you choose whole foods for your diet, you are maximizing your nutrition intake with every bite. Whole food simply refers to food that is in its natural state. A box of cereal, loaf of bread or bag of candy are not whole foods for example, because they contain many ingredients that are processed to form something that in no way resembles anything in its natural state. Whole foods include fruits, fresh vegetables, unrefined grains, beans, nuts, seeds, eggs, and small whole fish. It’s important to make sure you’re choosing healthy whole foods that have an abundant supply of each of the following vitamins and minerals:

B Vitamins
B-complex vitamins need to be replenished all the time, as they are water soluble and passed out of the body with urination. Vitamins B6 and B12 are particularly important for fertility and hormonal function. Fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach are all great sources of B6 and beef, clams, mussels, crabs, salmon, poultry, soybeans, and fortified foods have healthy amounts of B12.

Folic Acid
Folic Acid, also known as folate, is essential for the production of genetic material in conjunction with vitamin B12. The body cannot store Folic Acid so it must be replenished regularly. It is found naturally in dark green leafy vegetables, apricots, avocados, carrots, egg yolks, liver, melons, whole grains, and yeasts.

Zinc
Zinc is an essential component of genetic material and plays an important role in the fertility of men (affecting sperm count) and women. Zinc is vital to healthy cell division, so healthy zinc levels are essential for fertility and during pregnancy. Zinc occurs naturally in oats, rye, almonds, pumpkin seeds and peas.

Essential Fatty Acids
Essential Fatty Acids (EFA’s) work on every system of the body and are essential for healthy hormone production. EFA’s can prevent blood from clotting inappropriately which can be helpful to women who have suffered from recurrent miscarriages (if clotting was an issue) during
pregnancy. They are primarily found in fish oils, flax oils and seeds and walnuts.

Vitamin E
Vitamin E is an antioxidant. Low vitamin E levels can be a cause for subfertility in men and women. It is important to consume plenty of vitamin E if you are planning a pregnancy. Vitamin E is found in wheat germ cereal, sunflower seeds, dark green leafy vegetables, nuts, brown rice, eggs, milk, organ meats, soy beans and sweet potatoes and almonds. Tip: Throw out your peanut butter and use almond butter instead or sprinkle wheat germ on your cereal and salads every day.

Vitamin C
Vitamin C is an antioxidant, helpful to sperm production and may play a role in healthy ovulation. Vitamin C is essential to the normal healthy functioning of many systems in the human body during pregnancy. Excellent sources include black currants, raw red peppers, guavas and citrus fruits such as oranges and grapefruits. Other good sources include strawberries, organic kiwifruit, broccoli and Brussel sprouts.

“Marginal deficiencies of zinc during pregnancy can result in spontaneous abortion, pregnancy related toxemia, premature or extended delivery, and prolonged labor. Certain birth defects are also related to minor zinc deficiencies. Zinc is highly involved in all phases of growth of the fetus, stabilizes the genetic code in each cell so that growth goes as planned, and is a component of insulin which helps regulate the glucose needed by baby, and much more. The daily requirement for zinc during pregnancy is 15 milligrams.” - Parenting.ivillage.com

Iron
Iron aids in the production of red blood cells and carries oxygen around our bodies. The body can lose iron through menstruation, pregnancy, childbirth or blood loss (including blood donation). Leafy green vegetables, beans, shellfish, red meat, poultry, and soy food products are all good sources of iron.

Vitamin A
Vitamin A is an antioxidant essential at conception for the developing embryo in pregnancy. Natural sources include carrots, tomatoes, cabbage, and spinach. Be cautious using synthetic vitamin A during pregnancy because large amounts can be toxic to your fetus. Stick with food sources and food based prenatal vitamins. You can also double check the label of your prenatal to make sure your vitamin A is beta carotene which is safe and necessary for pregnancy.

Other vital food groups for pregnancy
Beans and legumes are good sources of protein, fiber, calcium, iron, thiamine, and niacin. Make a big batch of beans when you have time and freeze them in small containers. Be careful with canned varieties, as they’re usually higher in sodium and their nutritional value is a bit lower since they’re processed using high temperatures. Soybeans provide more protein than any other bean or legume, making them a staple for either the vegan or non-vegan. Soybeans are rich in many nutrients, including calcium and iron which is vital in pregnancy.

Include plenty of whole grains like brown rice, quinoa, millet, and oats as they’re a great source of fiber, minerals, protein and B complex vitamins. Buy the least processed grain types you can find, since many of the commercially prepared grains have had the nutritional and beneficial germ and bran removed. If you are gluten intolerant, that will not change with pregnancy. Many experts believe that humans are not designed to eat wheat. Stay away from anything that makes your body ill for maximum fertility, a healthy pregnancy and a healthy baby.

Dark green leafy vegetables like kale, collard greens, watercress, and spinach are especially important while pregnant or breastfeeding because they supply so many vitamins and minerals, including vitamins A and C, calcium, and iron. Dark leafy green vegetables also are rich in phytochemicals like beta carotene and lutein which protect against many forms of cancer.

Vegetables from the cabbage family such as broccoli, Brussels sprouts, and cabbage are wonderful sources of vitamin A, vitamin C, and calcium. They are also rich in phytochemicals that have anticancer properties. Dark green leafy vegetables and cabbage family vegetables provide important nutrients that help to promote a plentiful milk supply for your baby.

Nuts and seeds are good sources of fiber, protein, minerals, and essential fatty acids. Be sure to eat flaxseeds, pumpkin seeds, almonds and walnuts to get omega-3 fatty acids, which are important for baby’s brain and nervous system development as well as your own health during pregnancy. Nuts and seeds can be eaten raw or toasted, and work great in a salad made of dark leafy green vegetables.

Lastly, it’s important to drink plenty of water, and make sure you’re getting plenty of rest during pregnancy. A well-hydrated, well-rested body recovers more quickly, and ready to take on the challenges that life with a newborn baby brings with it.

Pregnancy is a wonderful time in your life. It can also be very taxing and exhausting for your body, mind and spirit at times. But by nourishing your body with these great superfoods, you’ll be energized, strong, and sharp, and ready to welcome your pending bundle of joy healthy and happy.

Sheryl’s comment:
It is difficult to get all the necessary nutrients your body needs when you are not pregnant. It is clearly more important to build up and maintain proper nutritional stores while pregnant for healthy fetal development and just as importantly, to prevent an unnecessary drain on you as your baby takes what it needs from your body.

The safest way to build and maintain nutritional stores is to start a hardcore nutritional plan at least three months prior to conception and throughout breastfeeding. Try to avoid toxins, stress, lack of sleep and other nutrient draining activities. Make sure to include:

• At least one dark green leafy salad a day topped with oil (flax or walnut), vinegar, nuts, seeds and berries
• A food based prenatal vitamin
• A daily superfood supplement that includes seaweeds, grasses, algaes, probiotics and digestive enzymes
• Nettle and Red Raspberry tea
• Tons of filtered water (preferably reverse osmosis)
• Eat a huge plate of steamed veggies every single day
• Eat fruit, melons or berries every morning

Buy the book: Eating for Two

About the author:
For more info visit: http://onlinenaturalvitamins.com Experience in Health and Family Medicine more than 10 years and still ongoing practice in this field.Visit my informative site onlinenaturalvitamins.com

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“Vitamin A supports our reproductive organs and the developing baby. For men, it assists in the development of healthy sperm and for women it acts like a hormone during pregnancy, regulating the cell growth and development of her new baby.” Vitamins - Birth.com.au

By: Vincent

Beta carotene is converted by the human body into vitamin A and unused amounts are stored in the liver. The level of nutrients, including vitamin A, in newborns is largely dependent on the levels of nutrients the mother ingested during pregnancy. Vitamin A is important to the growth and motor development of infants and the lack thereof may contribute to infant mortality, especially from infectious disease, in developing nations.

Beta carotene is not teratogenic and is recommended over vitamin A which has the possibility of teratogenicity. Teratogenesis is anything that is potentially harmful to a developing fetus. It is also now believed that various micro nutrients affect the way in which other micro nutrients are utilized by the body. This is sometimes not a desirable result but in the case of iron ,which is frequently supplemented during pregnancy, there seems to be a positive result.

The only form of vitamin A you should be taking while pregnant is beta carotene. High levels of synthetic vitamin A (and certain acne medications such as Accutane) during the first twelve weeks of pregnancy can be toxic to a fetus and can cause a number of birth defects. Play it safe with a food based prenatal vitamin or choose fruits and vegetables with high vitamin A content.

Supplementation of vitamin A together with supplementation of iron seems to preclude the incidence of anemia better than when only iron is used. Some researchers have also concluded that vitamin A deficiency is less common when both vitamin A and zinc are supplemented simultaneously. It is also now believed that supplementation of beta carotene during pregnancy will result in higher retinol levels in breast milk after delivery.

It is also believed that carotenoid levels found in foods may not now be as high as once thought. For instance, the tropical diet may be inherently low in beta carotene. It does seem to be the case, however, that increasing consumption of a variety of fruits and vegetables increases a person’s over-all nutrient levels. The standard recommendation is to eat five one-half-cup servings of fruits and vegetables per day for optimal health.

Unfortunately, very few westerners now eat the way that the experts suggest. When the average American is honest with himself, he soon admits to avoiding some meals entirely and using empty calories to an excessive degree. Although flour is enriched by regulation, it is often omitted from the diet. Persons with low carb diets, in particular, will probably not benefit from the enriched breads that others consume.

Pregnant women who have been advised above all other concerns to keep their weight gain to an acceptable level may turn to diets that do not contain the necessary nutrient levels. The use of prescription prenatal vitamins is commonly recommended by obstetricians. Nothing new should be added to the diet during pregnancy without consultation with an obstetrician. Anything potentially harmful that is currently being used by pregnant women may need to be discontinued upon an obstetrician’s advise.

The time to think about the nutritional health of pregnant women and their developing babies is before becoming pregnant. Improving over-all health and addressing existing health concerns before pregnancy, while still in the process of preconception planning, is the best way to ensure that things go as well as possible during pregnancy.

A healthy start in life is the best advantage. It is worth the extra effort.

“Beta-carotene can be found in concentrated amounts in a variety of foods including sweet potatoes, carrots, kale, spinach, turnip greens, winter squash, collard greens, cilantro, fresh thyme, cantaloupe, romaine lettuce and broccoli.” whfoods.com

Buy: AIM Just Carrots

Author Vincent Platania represents the Stanley Home Products. Stanley Home Products has been in business since 1936, and offers high quality home and personal care products to keep your home and your body clean. Visit www.stanley-home-products.com

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The nutritional value of our food supply has declined tremendously in the last century. While obtaining all of your vitamins and minerals from food sources is an admirable goal, it is pretty close to impossible to achieve. Pregnancy is no time for such health experiments. It is mandatory to receive adequate amounts of key nutrients in order for you baby to thrive and avoid birth defects. The next best thing to getting your nutrients through food is to choose a food based prenatal vitamin or a superfood.

Author: Dr. Todd Sinett

Taking a prenatal or multivitamin prior to and during pregnancy may reduce the risk of developing pre-eclampsia, a condition that can result in serious fetal and maternal complications. Researchers from the University of Pittsburgh found that women who took a multivitamin at least one time per week before becoming pregnant as well as during the first trimester were 71% less likely to develop pre-eclampsia than women who didn’t take one. The only catch is…. this was only effective for women who were at a healthy pre-pregnancy weight. Overweight women who took multivitamins did not have a lower risk of pre-eclampsia.

What is pre-eclampsia?
Pre-eclampsia is a condition that usually develops in the later stages of pregnancy and is marked by high maternal blood pressure, protein in the urine, and swelling of the hands and feet. Fetal complications can include low birth weight, premature birth, and stillbirth. The only definite treatment for pre-eclampsia is delivery.

Prenatal Nutrition 101
Avoiding pre-eclampsia is not the only reason to get serious about good nutrition prior to pregnancy. Experts agree that developing good eating habits and establishing appropriate levels of vitamins and minerals in the body before becoming pregnant is just as important as what is eaten during pregnancy. Aside from the overall benefits of good nutrition, developing better eating habits before becoming pregnant makes it easier to eat healthfully during pregnancy. Furthermore, many women may become pregnant without realizing it right away.

Maintain a healthy weight:
Being overweight, or underweight, can directly affect a baby’s birth weight and increase the risk of complications during pregnancy. Underweight women tend to have a higher risk of giving birth to a low-birth weight baby, while overweight women are more likely to develop gestational diabetes, high blood pressure, complications during delivery, and have overweight children.

FACT: Up to 38% of pregnancies occur in women who are overweight at conception.

Although medical doctors will tell you otherwise, many nutritionists believe that pre-eclampsia can be prevented with proper nutrition. The Brewers diet claims to prevent pre-eclampsia among other common conditions for pregnancy. Other studies have shown that adequate supplementation of Vitamins C (1000 mg) and E (400 IU) along with a calcium supplement (1200-1800 milligrams) can prevent pre-eclampsia. Others believe that high quality protein is essential for preventing. You should be taking these anyway while pregnant, but this is even more incentive to make sure you supplement regularly and carefully.

There are three key nutrients that are especially important to get enough of before and during pregnancy.

1. Folic Acid
Important for: Development of the fetus (especially the brain and spinal cord) during the first months of pregnancy. Adequate folic acid intake has been shown to prevent neural tube birth defects.

• How much? Women of childbearing age should consume 400 µg per day of folic acid from fortified foods, supplements, or both, in addition to folate contained in a varied diet. Almost all prenatal vitamins contain at least the minimum recommended amount of folic acid.

• Where to find it: Folate is found naturally is green leafy vegetables and citrus fruits as well as fortified cereals and other fortified foods.

2. Iron
Important for: Building up iron stores before pregnancy. Many women have low iron stores as a result of monthly menstruation and diets low in iron. Plus, iron needs are almost double during pregnancy due to an increase in blood volume.

• How much? The Centers for Disease Control and Prevention recommend that all pregnant women take a low dose iron supplement (30 mg/day) beginning at their first prenatal visit. Women who are not pregnant but are of childbearing age should get 18mg from diet and supplements combined.

• Where to find it: Green leafy vegetables, beans, red meat and fortified cereals. Foods rich in vitamin C like citrus fruits as well as meat can help improve the body’s absorption of iron from food.

3. Calcium
Important for: Keeping bones healthy before and during pregnancy. It is important to build up bone mineral density before becoming pregnant to compensate for the added stress and calcium requirements during pregnancy.

• How much? 1300 mg/day for women aged 14-18, and 1,000 mg/day for ages 19-54.

• Where to find it: Dairy products are an excellent source of calcium as well as some vegetables like broccoli, and calcium fortified foods such as orange juice, soymilk, and many breakfast cereals. * Most multivitamins and prenatal vitamins won’t contain a full day’s worth of calcium. So women with diets low in calcium containing foods will probably need to take extra if you are not eating many foods that contain calcium.

  Ideally women trying to conceive should start taking a prenatal multivitamin before they become pregnant. It is possible to get almost all the nutrients needed with a well planned diet, however many women do not meet this standard. Think of a multi as an insurance policy for your most precious possession!

  Do you believe that you need to drink cow milk to get calcium? Only if you are a calf. Human beings need human milk as babies and do not need cows milk to build bones. Enormous vegetarian animals such as giraffes and elephants not only don’t drink the milk of other species but also do not suffer from osteoporosis. Your body needs calcium from sources such as spirulina and coral calcium. If you insist on trying to meet your calcium needs through dairy, please eat the full fat, raw kind for maximum nutrition and calcium absorption.

  About the author:
  After a combined 50 years of experience treating celebrities, first ladies and dignitaries, Madison Avenue doctor Todd Sinett at last reveals his breakthrough strategies to Health and Wellness. This valuable information can be found at http://www.balanceinthebody.com/ on their free internet newsletter.
  
  Shopping list:
  Food Based Prenatal Vitamin
  Superfood supplement with Spirulina for Calcium
  Vitamin C
  Vitamin E
  Coral Calcium
  Omega 3 Supplement
  Protein powder
  Digestive Enzymes
  Probiotic Supplement

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