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Pregnancy
The health of your child up to his adulthood is formed from the moment he is conceived. At each trimester, you as a pregnant woman, will be faced with different sets of challenges. It is important that you eat the right food at every stage to ensure that you supply the nutrients your baby needs to develop. Know the key nutrients that you will need, not only for your baby, but also for yourself.
Nutrition at each stage There are many sites out there that teach you pregnancy step-by-step. I will not go into detail about the entire pregnancy cycle but will highlight here some of the foods that you should take more of, and foods to avoid.
If and when you are planning to get pregnant, endeavor to eat balanced and healthy meals to supply your body with all the best of nature's nutrients. Include plenty of fresh fruits, vegetables and whole grains into your diet. Some of the most important nutrients you will need are calcium, vitamin D, iron and folic acid (or folate). Your need for essential nutrients are doubled when you're pregnant. Try to get most of your nutrient needs from nutrient-dense and healing foods such as fresh green leafy vegetables and fruits. Increase on your intake of vitamins B6 and B12. Besides supplements, these essential vitamins can mostly only be found in animal products, and you will need to eat them in large amount before you will achieve the required daily amount. And there is only so much meat you can eat. I have found that a very efficient and safe way to take these rare vitamins (in a vegetarian's diet) is by taking chlorella and spirulina which contain very high amount of vitamins B6 and B12 which help not only to greatly reduce morning sickness, but vital to developing your baby's nervous system and brain. Quit alcohol and caffeine as these will significantly reduce your chances of conceiving. And be sure you keep this out of your diet when you do get pregnant. During this time also, get into shape by exercising. Exercise will help lessen your hormonal swings and if you continue exercising throughout your entire pregnancy, it can also help tremendously during labor and childbirth. If you are underweight, try to achieve your ideal weight before you get pregnant, to lower the risk of pre-term or low-weight baby. Check your BMI to know if you are underweight. Get info on Conception Flower Essence - Discover the secret to improved fertility and healthy conception (opens new window).
Congratulations! Now that you are pregnant, you are elated, and there are 1,001 things to think about. But remember, one of the most important things you have to bear in mind is to maintain optimal health through proper nutrition. Continue with your healthy and balanced meals. Most women have morning sickness during the first trimester. You cannot totally eliminate vomiting sometimes, but you can reduce the frequency of it. One of the ways is to snack frequently on small amounts of food. Do not allow your stomach to go hungry, and avoid motion (e.g. sitting in a car) that aggravates the nauseous feeling. Here are some suggestions of healthy snacks that you could munch on to reduce your morning sickness: apples, oranges, celery or carrot sticks, any kinds of nuts, and whole wheat crackers. You might also try drinking ginger ale that will help calm the nauseating feeling.
Most mothers agree that the second trimester is the best time of pregnancy. I know I do! The morning sickness has subsided by this time, and you will feel more energetic. Fetal movements begin from about the 18th week, making you feel connected to the baby. However, you will continue to experience many new changes to your body. Continue to eat healthily and know what foods you should avoid. I list below, some of the minor problems you may encounter during this time. Listen to your instinct and be sure to check with your gynecologist if you feel that these are beyond normal.
During the third trimester The third trimester is the stage of preparation for childbirth. You would be seeing rapid fetal growth and your baby would demand more nutrients as he is developing fully. Pay attention to his needs and ensure that you get sufficient calcium, iron, protein and other essential vitamins and minerals. While some symptoms from the first and second trimester have passed, new symptoms would develop. You would be feeling most discomfort¾lower back pain, leg cramps, swollen feet, frequent urination or uncontrolled bladder, easily tire, difficulty sleeping, and so on. When you have eaten healthily and provided all the important nutrients for your baby, much of your anxiety will also be alleviated knowing that you are building an important foundation for your baby's well-being when you bring him into the world. Well done, mommy!
Foods to avoid during pregnancy We know that during pregnancy most women would have cravings for any kind of food, some even crave for inedible food!! Whatever your cravings, remember that moderation rules. There are some foods that may harm your baby, so look out to avoid:
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Note: Diabetic mothers should avoid fruits.
Spinach and asparagus are excellent source of anti-oxidant, flavonoids, iron, and folic acid. Asparagus helps increase the glutathione level that is crucial in the development of the fetus. Add a tomato for its calcium and phytoestrogens. For diabetes patients, do not include carrot. Juice two stalks of spinach, about six sticks of asparagus and a tomato. For a normal healthy person, add in a small to medium-sized carrot. This makes a very thick juice.
Kale and broccoli (or cauliflower) provide outstanding amount of calcium that is important for a pregnant woman who needs plenty calcium for herself and her baby's development. This green juice can be rather unpalatable if you are not familiar with drinking green juice. Juice orange with it to take away the green smell and dilute with some pure drinking water. Or mix the green juice with some honey diluted in drinking water. Do not attempt this green drink during your first trimester as it might aggravate your morning sickness. If you cannot drink the juice, try to eat them lightly cooked.
Watermelon and beet are highly diuretic and cleansing. Watermelon juice contains vitamin C, beta-carotene (pro-vitamin A), anti-oxidant, and lycopene that may help reduce the risk of preeclampsia. Beets are rich in calcium, potassium, iron, copper, and folic acid, all necessary for a healthy pregnancy. Drink watermelon juice during the second or third trimester to reduce the water retention that most pregnant woman will suffer at the later stage, and reduce your salt intake. De-seed watermelon (or buy the seedless variety) so that the seeds don't get clogged in your juicer filter and causing a back-flow. Juice together with it, a small to medium sized beet root, but only consume beet once or twice a week.
The isoflavones in alfalfa sprouts help increase bone mineral density and prevent bone breakdown. The boron in apple and/or pear makes absorption of calcium extra effective.
Make your own recipe. Juice any of these safe fruits/vegetables and vary the combinations for their high quality vitamins and minerals.
One quarter of a medium sized cantaloupe, a cup of strawberries and one orange/mandarin. Oranges (or citrus fruits) may taste acidic but they do not cause your stomach to be acidic.
One apple, one grapefruit and 2 or 3 medium sized carrots. Bean sprouts optional.
Half a cup of blueberries, one slice of pineapple and three ribs of celery. There is a certain enzyme in pineapple that is reputed to be an inducer of labor. However, this enzyme is only present in very small quantities. You need to be eating about six or seven pineapples before this can actually take effect.
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