A nutritious diet includes adequate amount of proteins, fats, carbohydrates, minerals and vitamins, selected from five basic groups – fresh fruits, vegetables, whole grain products, proteins (meat, fish, pulses, and lentils), milk and other dairy products. Eat a variety of food as possible but in moderation, as too much of any food can cause excessive weight gain. Try and eat 3 big meals and 3 small meals throughout the day.

Some essential nutrients to be considered while planning the diet:

Folic acid: it is one of the key ingredients required for the development of the nervous system. Deficiency of folic acid in first few weeks would cause neural tube defect and other birth defects like cleft lip and congenital heart disease. At least 4 mg of folic acid should be consumed from the day of conception and during the first trimester. Natural sources of folic acid – dark green leafy vegetables, liver, yeast, beans, citrus fruits and now also available in fortified bread and cereals. As folic acid is easily destroyed while cooking, best is to either steam the vegetables or eat them raw. Folic acid supplements can be taken under your physician’s supervision.

Iron: iron aids the production of hemoglobin. As the blood volume increases during pregnancy, hemoglobin levels should also increase, for which the iron requirement also increases. An average woman needs about 15 mg of iron daily and during pregnancy the requirement doubles up to 30-50 mg per day. Include food rich in iron like – potatoes, raisins, dates, broccoli, green leafy vegetables, whole grain breads, meat and iron fortified cereals. Iron derived from food is not enough to combat the need hence iron supplements should be consumed under the guidance of your physician. Iron is best absorbed when taken along with vitamin C, hence the supplements should be consumed with an orange or sweet lime juice. Also certain medications, calcium rich food, caffeinated drinks and antacids inhibits absorption of iron so should be avoided with iron supplements.

Calcium: it is essential for the development of bones and teeth of the baby. It starts forming about the eight week of pregnancy. One needs about double (1200 mg) the quantity of calcium than normal. One needs to consume at least 3 servings of milk and milk products. Apart from dairy products foods high in calcium are – green leafy vegetables, salmon, tofu, broccoli, peas, okra, beans, brussel sprouts, sesame seeds, bok choy, almonds.

Proteins: Protein is most important nutrient required for the proper development of the baby. Eat variety of protein rich foods to ensure adequate protein intake. Incorporate vitamin B6 along for proper utilization of protein. Sources – nuts, peas, lentils, beans, dairy products, egg white, fish and meat. Animal sources are also high in fat, so choose lean cuts of meat and limit your intake.

Vitamin A: essential for the embryonic growth of the baby, for the development of heart, lungs, kidneys, eyes and bones, the circulatory, respiratory and the central nervous system. Vitamin A is also essential during the third trimester as after the birth of the baby, it helps mother with the postpartum repair. But Vitamin A intake should not exceed the recommended dosage (750mg /2500 IU). Over dose of vitamin A can cause birth defects and liver toxicity.

Vitamin C: it helps in development of a strong placenta, improves your immunity thus prevents infections, it also enhances iron absorption. As vitamin C is not restored in our body, a daily supply is essential. A considerable amount of vitamin is lost in prolonged storage and while cooking, hence it is best to eat fresh food and steam the vegetables or eat them raw. Sources – fresh fruits like – strawberries, raspberries, kiwi, grapefruit, passion fruit, orange, sweet lime etc, fresh vegetables – green leafy vegetables, beans, broccoli, Brussels sprouts, cabbage, tomatoes etc.

Fiber: constipation and piles are most common conditions during pregnancy; high fiber diet should be consumed to prevent it. Sources- fresh fruits and vegetable, brown rice, beans, nuts, cereals and pulses are very good sources of fiber.

Water: pregnant women should drink at least 8 to 10 glasses of water per day. It plays important role during pregnancy – carries nutrients from mother’s food to the baby, it prevents constipation, piles, UTI and during last trimester drinking enough water prevents from dehydration and thus prevents contractions and premature labor. Juices can replace for fluids but they are high in calories and one can gain extra weight. Tea, coffee and aerated drinks cannot be included in total amount of fluids as they contain caffeine which reduces the amount of fluid in our body.

Certain foods are no no during pregnancy:-

• Canned and processed food
• Spicy food
• Tea, coffee, aerated drinks. Caffeine is linked to low birth weight, it is also one of the cause for miscarriage.
• Hot chocolate, sugary foods like cakes, candies, sodas, colas.
• Reduce salt intake, especially when you have swelling and high blood pressure during pregnancy. Do not completely avoid salt as it is an important nutrient.
• Shark, swordfish, marlin, they may have high levels of mercury.
• Raw sea food such as oyster and sushi.
• Raw or undercooked meat, poultry and eggs, they may contain bacteria which can harm your baby.
• Certain cheese like brie and camembert and blue veined cheese like stilton, they all contain listeria, a bacteria that can harm your unborn child.
• Liver and liver products as they are high in retinol a form of Vitamin A, too much of this vitamin is not good for the development of the baby.
• Junk, fatty and sugary food.
• Do not eat left over, frozen and deep frozen food.
• Avoid alcohol and tobacco during pregnancy. It is known to cause physical defects and learning disabilities and emotional disturbances in children. If you have to drink, u can have no more than one or two units of alcohol and not more than twice a week. DON’T GET DRUNK.
• Do not go on diet during pregnancy can harm you and the developing baby. Remember weight gain during pregnancy is a very positive sign for a healthy pregnancy.

Treat yourself occasionally

If you are pregnant does not mean that you have to give up all your favorite food. Once in a while you can enjoy the luxury of an ice cream or desserts, but it should not be the mainstay of your diet. But when you occasionally indulge, don’t feel guilty. ENJOY EVERY BITE!

By Dr Varsha B Patel

The extra calories you need are not necessary for the first 3 months. During these months you can continue to eat normally and only during the last months do you need to increase your caloric intake for the growth of fat tissue on your baby.

Variety in the foods you eat is the key to a healthy pregnancy diet. Use the vegetarian food pyramid found in this guide to help you make your decision. If you are a vegan ensure that you are consuming enough protein rich foods such as soy products, tofu, quinoa and a variety of legumes.

Remember that your fiber and starch content are important and so you should choose foods that are from the whole grain group. This includes rice, pasta and cereal among others.

Remember your calcium intake and consume foods such as dried peas and beans, green leafy vegetables and tofu to get your required daily amount of calcium for the growth of baby’s bones and teeth.

Remember that adequate amounts of calcium mean nothing if you are not getting enough vitamin D so ensure you spend a couple minutes outside each day and if you are pregnant during colder months when there isn’t much sun you can always look for Vitamin D fortified and enriched foods.

Consume a minimum of three servings of food that are high iron example sweet potatoes, dried peas and beans, prunes, broccoli, Brussels spouts and other green leafy vegetables.

Remember your vitamin C which is essential for the proper absorption of iron. Good sources include citrus fruits, tomatoes, Brussels sprouts and mustard greens.

Ensure you eat at least one good source of folate each day; choose from black eyed peas, green leafy vegetables, and chick peas among other legumes.

Choose at least one food that is rich in Vitamin A such as apricots, pumpkins, carrots and other orange vegetables and fruits.

Choose a minimum of one source of Vitamin B 12 from animal products such as dairy and eggs. You can also rely on your supplement if you are a vegan.

Avoid alcohol.

Limit your intake of caffeine containing beverages and chocolate to no more than 2 5 oz cups per day. There is the same amount of caffeine in one bar of chocolate as there is in ¼ cup of coffee so don’t go on a chocolate spree.

If you are using artificial sweetener use one that does not contain saccharin, instead use sweeteners that contain aspartame or acesulfame-K. These pose no risk to the fetus.

Decrease your intake of salt and salty foods on a whole. This will reduce your risk of edema which is quite common in pregnancy.

Ensure that your fat consumption is less than 30 % of your daily caloric intake, while ensuring that no more than 300 mg of cholesterol is being ingested per day.

While you do not want to overeat during pregnancy you shouldn’t try to diet either. Just ensure that you are getting the right amount of nutrients in the correct combinations.

By Bevony Singh

Are You On A Healthy Diet?

Diet and nutrition is important and a good diet can help reduce morning sickness. A diet rich in folic acid should be taken with supplements of folic acid tablets. The body is always in short supply of folic acid. You must start taking folic acid supplements, at least three months before you plan to conceive. Folic acid helps the baby’s spine, brain and skull to form healthily. Eat green leafy vegetables and fruits, iron rich food like spinach, food rich in calcium such as milk and yoghurt. Also, avoid living life on the wild side, don’t drink alcohol, smoke or do drugs. They can seriously harm your baby.

History Of Family Illness

Relax it’s a special time for you and your partner. Exercise together, do deep breathing exercises, some yoga and some walking or swimming. Ask your partner to visit the doctor with you at preconception. If there is a family history of some illness or genetic condition, this is the best time to discuss it. Your doctor may also recommend a pill free break, before you try to conceive to enable the effects of the hormones to be eliminated from your body.

If You Are In Your Late Thirties

If you are in your mid or late thirties, the risk in a pregnancy increases, high blood pressure and gestational diabetes could be a problem in older pregnant women. Visit your doctor for regular checkups, to avoid any unwanted incidences during pregnancy period.

Its The Most Beautiful Time of Your Life-You’re Preparing For a Baby!

Finally remember, this is a time when you will look more attractive and beautiful. Do not hesitate, and buy yourself a new non-restrictive wardrobe and some comfortable shoes. Enjoy this beautiful time. Here is wishing you a happy and healthy pregnancy.

By Apurva Shree

What is ‘pregnancy dieting’?
To be honest, this term has been scandalized and given a bad name for too long now. The two have become synonymous with an unhealthy daily eating routine due to the careless habits of women who are more concerned about keeping ’slim and trim’, perhaps even ‘thin’ while pregnant, instead of putting importance on keeping healthy and well.

‘Pregnancy dieting’ in this writer’s estimation is therefore a clear and downright oxymoron. They just should not be sitting back to back like that. Keep them apart unless you understand what this term really means.

The healthier side of dieting during pregnancy

The sooner all pregnant women come to understand and accept the true definition and importance of dieting during pregnancy the better their outlook for a healthy nine months of pregnancy and a safe delivery and baby.

Pregnancy dieting means their nutritional intake on a daily basis and what this entails to maintain a certain advisable weight, coupled with the right type of moderate exercises and other physical activities.

The un-healthy side of dieting during pregnancy

Pregnancy is not the right time to be concerned with losing weight. This is so common and pervasive in our North American culture today that the mere mention of the word ‘diet’ concocts in our minds the picture of not health, but harm.

Not until our society changes our mind set and individuals begin to start to think and reason logically for themselves will warped ideas and silly myths find their way to where they’re best kept: in the trash.

Mothers-to-be need to be self-informed and not fall prey to an super helping of spoon feeding but to digest and process information and ideas as they come. Get accurate information.

What you need to know about HEALTHY pregnancy dieting

While pregnant, mothers-to-be need to be more in tune with and practice good eating habits i.e. a rounded, well-balanced ‘diet’.

By Grace Addison

The United States Surgeon General lists several reproductive complications associated with pregnancy in women who are obese. Complications include an increased risk of death in both the baby and the mother and increases the risk of maternal high blood pressure by 10 times. In addition to many other complications, women who are obese during pregnancy are more likely to have gestational diabetes and problems with labor and delivery.

The Surgeon General concludes that Infants born to women who are obese during pregnancy are more likely to be high birth weight and, therefore, may face a higher rate of Cesarean section delivery and low blood sugar (which can be associated with brain damage and seizures). Obesity during pregnancy is associated with an increased risk of birth defects, particularly neural tube defects, such as spina bifida.

In a study by Dr. Alan C. Wittgrove, past president of the American Society of Bariatric Surgery and pioneer of the laparoscopic technique, post-gastric bypass pregnancy indicates fewer risks than commonly reported by women who are obese during pregnancy. His study was conducted with nurse-practitioner Leslie Jester who had a low-risk pregnancy and delivered a healthy baby after gastric bypass surgery.

The Wittgrove Center has an active patient list of over 2000 people. The patients are informed to contact the Center when they become pregnant. In the study 41 women in the patient population became pregnant. Using personal interview, questionnaire, and review of perinatal records, pregnancy-related risks and complications were studied.

The study found less risk of gestational diabetes, macrosomia, and cesarean section than associated with obesity. There were no patients with clinically significant anemia.

Dr. Wittgrove concluded, “Since the patients had an operation that restricts their food intake, some basic precautions should be taken when they become pregnant. With this in mind, our patients have done well with their pregnancies. The post-surgical group had fewer pregnancy-related complications than did an internally controlled group that were morbidly obese during their previous pregnancies.”

By Kaye Bailey

Your diet is one of the most important factors regarding your own health before, during and after pregnancy; so why not eat healthy and get fit for life. Your baby will also thank you for taking good care of your body which will nourish and support all of his or her needs right up until the birth. If you are planning to breastfeed your baby then your diet will also play a major role with that too.

What exactly does a nutritious pre-pregnancy diet will keep both mum-to-be and her baby healthy look like anyway?

You will have to stop anything that is not good for your health as it wont be good for the baby either. Avoid those foods and drinks as well as habits that can damage your health like smoking, drinking alcohol, soft drinks like colas and junk food for starters. By eliminating these bad habits you are heading in the right direction to adopt a pre-pregnancy healthy diet that will work wonders for your well being and that of your baby.

A healthy diet means more than not eating bad foods as you will need to replace them with healthy food choices. Increase foods like leafy green vegetables, brown rice, whole grains, low fat dairy and plenty of fresh fruit. These foods will ensure that you and your baby get the essential nutrients needed during pregnancy. More of fiber in the diet would help to remove the toxins from the body as well.

Foods that are rich in folic acid like green leafy vegetables and fortified whole grains reduce the incidence of neural tube birth defects. Your doctor may recommend folic acid supplements but a large orange will provide 54 mcg or just two spears of broccoli yields 61 mcg which is around 10% of the minimum daily requirement of around 500 mcg. Do remember to either lightly steam or eat leafy green vegetables by cooking it slightly as overcooking can destroy the folic acid content and not cooking would make it little difficult to digest.

If you are already taking multi vitamins in your diet then do not forget to check the label as the brands do differ quite a bit. Most prescription prenatal supplements contain 800 to 1,000 mcg of folic acid so be careful not to overdose or it may mask a condition called pernicious anemia. You would be amazed to know that research has found that the body absorbs the synthetic version of this vitamin in a better way that that found naturally in foods?

Do keep in mind that if you adopt a healthy pre-pregnancy diet you will have a healthier body which in turn has a better chance of producing a healthy child. A few minor changes in your diet can guarantee you a problem free pregnancy and motherhood experience.

By Mithun Rao

As we all know, eating a proper diet can save us a lifetime of health problems and even early death. Even with this knowledge it can still seem a battle to maintain a healthy diet. But with pregnancy, suddenly it is no longer just about us. And when the results of a healthy pregnancy diet can mean a healthy pregnancy, a full-term, problem-free delivery, and a healthy baby – then it doesn’t seem like much of a battle anymore.

Following a proper pregnancy diet ultimately means following the instructions of your doctor. Depending on your pre-pregnancy health and weight, your doctor will indicate how much/little weight it is advised that you gain. Be sure to monitor you weight gain accordingly as excessive weight gain can result in problems such as hypertension and gestational diabetes. Your doctor will advise you as to the number of daily calories that are healthy for your particular body.

Aside from caloric considerations, a pregnancy diet means focusing on healthy foods. Try to avoid foods high in salt, fat, and preservatives. Also minimize fried and greasy foods. Instead, focus on natural, whole foods such as fresh fruits, green leafy vegetables, and complex whole grains. Also be sure to introduce lean meats such as chicken and fish as great sources of protein.

As part of your pregnancy diet, you will also more than likely be advised by your doctor to increase your calcium intake through yogurt, milk, soy, and cheese.

As a supplement to your pregnancy diet you will more than likely be given a pre-natal vitamin to round out your nutritional needs. This vitamin also includes a higher dose of iron which is essential to a healthy pregnancy.

In addition to eating what you are advised to eat, it is just as important to avoid those things that you are advised against. Be sure to follow the instructions of your doctor in eliminating those foods that are not a part of a healthy pregnancy diet.

Pregnancy can be a wonderful journey; and certainly a healthy one if you stay committed to following the advice of your doctor and a healthy, well-rounded pregnancy diet.

By Michelle Bery

Although, at times during the initial period of pregnancy, it is difficult to maintain any diet because of nausea and morning sickness, but after this phase passes, with the growth of baby in the fetus, the nutrition needs also increase. Thus, a nutritious diet, rich in fiber, carbohydrates, proteins, vitamins, minerals is advisable for the healthy development of the growing baby.

Nutritional Supplements

Before you decide on taking pregnancy supplements, it is important to point out that such supplements must be taken under medical guidance of the doctor, as their incorrect dosage may affect the developing baby. For example some of the vitamins and minerals, e.g. folic acid and iron, if taken during the initial three months of conception, prove to be very effective during pregnancy. Such supplements are prescribed as a little higher dose, keeping in mind the pregnant woman’s requirements. A doctor should always be consulted in case of any doubt about the dose or its suitability during pregnancy. Further, it is also prudent to purchase the vitamins from a reputed retail chemist shop that can be trusted for quality.

Fish oil given for pregnancy nutrition helps form a healthy brain and body of the developing baby, since it is contains high levels of omega-3 fatty acids. However, different types of fish oil are available in the market, some even with a high level of mercury content. Hence ask your doctor what to do; he knows what’s best for you.

Herbal supplements as pregnancy nutrition are also in demand. Some herbs are not nutritious at all. Instead they are toxic and may cause harm, if consumed during pregnancy. Some herbs and herbal supplements if taken in tea or as food flavors are safe, but their concentrated doses or pills should be avoided during pregnancy.

A Healthy Diet And Lifestyle

Always remember, healthy people have a healthy pregnancy. Thus, both the parents must eat the nutritious diet before planning to have a baby. Alcohol, tobacco, drugs etc. should be avoided and the medical tests, as recommended by the doctor, must be taken. Useful and healthy pregnancy nutrition guidelines explaining height, weight, diet, etc., during pregnancy should be clearly understood. It is also advisable to maintain the habit of drinking at least eight glasses of water every day during pregnancy week by week. Apart from this keep relaxed, cheerful, and have a happy spirit of mind with a smiling attitude. Avoid anger, bitterness, and pessimistic nature to keep your pregnancy healthy. Listening to music, going for a walk, reading healthy pregnancy books are some of the activities that relaxes the mind and body during pregnancy.

By Apurva Shree

Others take herbs not only as food supplement but also as medication to the difficulties that they may be experiencing. However, you should bear in mind that some herbs and food additives can be dangerous to you and your baby. Some of these are as follows:

1. Quinine – This is usually an additive to tonic water, which makes its taste slightly bitter. There had been a case where a woman gave birth to a baby who suffered from withdrawal symptoms.

The mother had been drinking more than one liter of tonic water per day when she was pregnant. The baby had nervous tremors when he was born but disappeared after two months. Experts recommend that drinks containing quinine should be avoided by pregnant women.

2. Ginseng – Researchers conducted a study on the effect of ginseng to the development of fetus in rats. Results of the study showed that the development of the rat embryo was greatly affected by the intake of ginseng. The higher the dose, the greater the abnormalities were found out.

Although the study was applied on rats, the effects can be similar to humans. The study only focused on the effects of one of the many active constituents of ginseng, which is the Rb1, a ginsenoside. Ginseng has more than 20 ginsenoside and results of studies conducted showed different effects on the fetus.

The fact that the individual constituents of ginseng have bad effects on the fetus means that this should be taken as a precaution for pregnant women. The researchers of the study suggest that ginseng extract should be avoided throughout the entire pregnancy.

The study, however, does not guarantee the overall effect of the whole herbal product as it only focused on the effect for each constituent. It may have different effects when these constituents are put together. Hence, ginseng extract should not be branded as dangerous, unless further studies on the effect of the whole product show dangerous results.

3. Ginkgo Biloba – One of the constituents of this supplement called colchicines, which is an alkaloid was found in the placenta of women who had been drinking this supplement. Research shows that colchicine is harmful to a growing fetus.

This constituent can build up in the womb if ginkgo biloba is being taken regularly while pregnant. However, the study only focused on the effect of colchicine and no studies have been conducted that show complications in pregnancy as related to intake of the ginkgo supplement.

by Ramir Sarmiento

Where a gene has been altered or suddenly changed in some way, the resulting gene abnormality may be passed on to the child. These abnormalities are known as mutations, and are, fortunately, rare. Some mutations may be caused by exposure to radiation. X-rays or chemicals, but many are spontaneous, and once the change has taken place there is no cure (although some of the diseases caused can be cured). If a man or woman has a condition caused by a mutation, such as congenital dwarfism (stunted growth), it may be passed on through the sperm or the egg cells to any children.

Environmental factors

Some congenital disorders may be caused by environmental factors, or environmental and hereditary factors linked together. Environmental factors are circumstances outside the body that affect the physical and mental development of the fetus and the child.

Examples of these factors are:

* Geographical location. (For example, Scotland has a higher percentage of heart disease than the rest of the United Kingdom.)
* Social environment. Poor health care, inferior housing and diet can produce a higher risk of congenital disorders.
* Education. Poor general or health education can result in people being unaware of what causes congenital handicap, and of the advice and treatment available.
* We can provide a good or a bad environment for children. A good environment will include sound antenatal and postnatal care, healthy living conditions, clean air and water, and opportunities for intellectual and emotional development. A poor environment can produce stunted physical growth, retardation in learning and intellectual development, and emotional problems.

Disease or deficiency while in the womb

Some congenital diseases can be contracted during the nine months of pregnancy by the infection being passed from the mother to the fetus. A typical example is rubella (German measles), which, if it does not result in a miscarriage for the mother, may cause deafness, cataracts or deformity in the child. Other virus infections can also be dangerous. Diseases as different as syphilis (an STD, now rare) and diabetes in the pregnant woman can cause severe problems for the unborn child. A poor or inadequate diet during pregnancy can make the fetus suffer a shortage of vitamins and minerals, resulting in a deficiency disease, and some drugs during pregnancy can have harmful effects. One of the most tragic cases occurred when pregnant women in the early 1960s were prescribed Thalidomide (a sedative), and a number of their babies were born with extremely serious limb deformities; but some antibiotics, steroids and hormones can be harmful to the unborn child too. Pregnant women should take only medicines that have been carefully selected to avoid harming the fetus.

By Cheryl Brady