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Remember:
Your baby will get everything it needs from you.
You need to take care of yourself.
Nutrition is important.
Eat whole organic food if possible (whole grains, free-range
chicken, farm-raised fish). This
minimizes the intake of chemicals and preservatives.
Fresh veggies are more nutritious than canned. Choose fresh frozen when fresh is not available.
Raw, lightly steamed, or quick stir-fried in olive or canola oil is
preferred. Green leafy
vegetables have omega-3 fatty acids that are important for brain
development. Organic low-fat
or non-fat yogurt is a wonderful source of Calcium and live cultures for
digestion and preventing Candida Albicans (yeast infections).
Abstain from alcohol use during pregnancy due
to Fetal Alcohol Syndrome.
Avoid all sodas, coffee, cigarette smoking,
second-hand smoke and artificial sweeteners.
Use honey or molasses instead.
Do not skip meals!
Eat small frequent meals. Chew
food slowly. Eat in a relaxed
fashion. This helps to
decrease nausea, heartburn and low blood sugar.
If you have a craving, give in to it.
Your body knows what it needs.
25-30 pounds total is an acceptable weight
gain during pregnancy.
Meditate, yoga, exercise if you have been before
pregnancy and your medical provider permits, get sunlight and fresh air,
play music and talk to your baby.
Take a pre-natal vitamin as prescribed by your
medical provider.
Important nutrients for pregnancy include:
Folic Acid: This nutrient works with Vitamin B12 for metabolism of amino
acids and synthesis of proteins. It
is important for healthy cell replication, division and tissue growth.
Deficiency can cause anemia in mother and birth defects such as
harelip. It helps prevent
neural tube defects that can lead to spinal cord and brain deformities.
Common food sources include deep green leafy veggies
such as: spinach, kale, beet greens, asparagus, and broccoli and whole
wheat products.
Calcium:
This mineral is important for the development and maintenance
of bones and teeth. High
blood pressure can result from insufficient Calcium and increased sodium
intake. Calcium relaxes
muscles and calms nerves. It
helps with the absorption of Vitamin B12.
Food sources include: spinach, Swiss chard, turnip and mustard
greens, kale, broccoli, yogurt and soy products, salmon and sardines.
Whole grains such as amaranth and quinoa have more Calcium than
milk.
Phosphorus: This mineral is important in bone and teeth formation.
Good sources are: meat, fish, nuts, beans and grains.
Magnesium:
This mineral aids the absorption of Calcium and important for
bones, teeth, muscles, nerves, and cell energy.
Good sources are: meat,
nuts, soy, seeds, brown rice, wheat germ and oatmeal.
Vitamin B6 (Pyridoxine):
Important in the nervous system production of serotonin and other
neurotransmitters. Decreased
amounts can result in depression and neurological disorders.
Foods high in Vitamin B6 include:
eggs, spinach, carrots, meat, fish (especially salmon and herring),
chicken walnuts, wheat germ, brewer’s yeast and brown rice, bananas,
cabbage, beans and avocados.
Vitamin B1 (Thiamin):
This vitamin is involved in the metabolism of carbohydrates
that are a main source of energy for the cells of the brain, nervous
system and the skin. Soybeans,
tofu, brown rice, egg yolk, poultry, fish, raisins, plums, asparagus,
oatmeal, beans and broccoli are good sources.
Cooking, tannins in coffee and tea and seafood enzymes can destroy
it.
Iron:
This mineral is essential for bodily processes.
It is needed to carry oxygen to every cell in the body.
It is present in enzymes that help produce energy in the body.
It has a function in the immune system.
Deficiency causes Anemia. Food
sources of iron include: red meats, liver, poultry, fish, eggs, enriched
bread and cereals or whole grain, leafy vegetables, fruits and milk.
Vitamin C enhances the absorbability of iron. Cast-iron cookware can increase the iron content of foods.
Alert your medical provider if you experience
cramping, bleeding or pain immediately.
Have a healthy
baby!
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