The Everything Pregnancy Nutrition Book: What To Eat To Ensure A Healthy Pregnancy
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About this ebook
With this engaging and enlightening book at your side, you can:
- Get the real deal on controversial foods such as fish, tea, wine, and cheese
- Avoid harmful food additives and over-the-counter medications
- Make informed decisions in the supermarket and kitchen
- Indulge some cravings - and beat others
- Learn the best ways to cope with the discomforts of pregnancy
- Assess which vitamins and minerals are most important during each trimester
- and more
Complete with tips on prenatal care for your baby and methods for regaining your pre-baby figure, The Everything Pregnancy Nutrition Book is your complete resource for planning a healthy pregnancy from beginning to end!
Kimberly A Tessmer
An Adams Media author.
Read more from Kimberly A Tessmer
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The Everything Pregnancy Nutrition Book - Kimberly A Tessmer
The
EVERYTHING®
Pregnancy Nutrition Book
Dear Reader:
Congratulations! You have a new bundle of joy on the way! As an expectant mother, you are now undertaking one of the most important roles of your life. Leading a healthy lifestyle now has a whole new meaning. Now more than ever, you need to discover and understand good nutrition and what it will take to properly nourish both you and the baby inside you. Now, more than any other point in your life, is the time to take control of your lifestyle!
Nutrition for yourself can be confusing enough, but now you have another life to consider. At this time in your life there is so much to learn and take in. It can all be so overwhelming. The Everything® Pregnancy Nutrition Book will help make one aspect of pregnancy, good nutrition, a bit less confusing and a bit more comprehensible. This book is packed with essential information that you will need both before you become pregnant and during your pregnancy. While this book is a wonderful guide, it is in no way a substitute for the guidance of a qualified healthcare provider. Keep in mind that every pregnancy is a unique situation, and this book is only a general guide to your months ahead.
9781593371517_0002_002Welcome to the EVERYTHING® Series!
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You can choose to read an Everything® book from cover to cover or just pick out the information you want from our four useful boxes: e-questions, e-facts, e-alerts, and e-ssentials. We give you everything you need to know on the subject, but throw in a lot of fun stuff along the way, too.
We now have more than 400 Everything® books in print, spanning such wide-ranging categories as weddings, pregnancy, cooking, music instruction, foreign language, crafts, pets, New Age, and so much more. When you’re done reading them all, you can finally say you know Everything®!
25n1Answers to
common questions
25n2Important snippets
of information
25n3Urgent
warnings
25n4Quick
handy tips
PUBLISHER Karen Cooper
DIRECTOR OF ACQUISITIONS AND INNOVATION Paula Munier
MANAGING EDITOR, EVERYTHING SERIES Lisa Laing
COPY CHIEF Casey Ebert
ACQUISITIONS EDITOR Lisa Laing
DEVELOPMENT EDITOR Elizabeth Kassab
EDITORIAL ASSISTANT Hillary Thompson
Visit the entire Everything® series at www.everything.com
THE
EVERYTHING®
PREGNANCY
NUTRITION
BOOK
What to eat to ensure a
healthy pregnancy
Kimberly A. Tessmer, R.D., L.D.
9781593371517_0004_001Adams Media
Avon, Massachusetts
Copyright ©2005, F+W Media, Inc. All rights reserved.
This book, or parts thereof, may not be reproduced
in any form without permission from the publisher; exceptions
are made for brief excerpts used in published reviews.
An Everything® Series Book. Everything
and everything.com® are registered trademarks of F+W Media, Inc.
Published by Adams Media, an imprint of Simon & Schuster, Inc.
57 Littlefield Street, Avon, MA 02322 U.S.A.
www.adamsmedia.com
ISBN 10: 1-59337-151-9
ISBN 13: 978-1-59337-151-7
eISBN 13: 978-1-44052-307-6
Printed in the United States of America.
10 9 8 7 6 5 4 3 2 1
Library of Congress Cataloging-in-Publication Data
Tessmer, Kimberly A.
The everything pregnancy nutrition book / Kimberly A. Tessmer.
p. cm.
An everything series book
ISBN 1-59337-151-9
1. Pregnancy—Nutritional aspects—Popular works. 2. Pregnant women—
Health and hygiene—Popular works. I. Title. II. Series: Everything series.
RG559.T476 2004
618.2’42—dc22
2004013569
This publication is designed to provide accurate and authoritative information with regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering legal, accounting, or other professional advice. If legal advice or other expert assistance is required, the services of a competent professional person should be sought.
—From a Declaration of Principles jointly adopted by a Committee of the
American Bar Association and a Committee of Publishers and Associations
This book is available at quantity discounts for bulk purchases.
For information, call 1-800-289-0963.
A heartfelt thank you to my incredible husband, Greg Tessmer, who always lends me his unconditional love and support in everything I pursue. To my family and my extraordinary parents, Don and Nancy Bradford, who have always taught me and continuously show me that anything and everything is possible! Thank you to my friends, and a special thank you to a wonderful friend, Megan Jones, for always being there for me and for spurring me on when I needed it the most. I love you all!
Contents
Acknowledgments
Top Ten Ways to Have a Healthier Pregnancy
Introduction
1 Planning for a Healthy Baby
Healthy Eating for Your Baby
Principles of Healthy Eating
Before You Become Pregnant
Focus on Folic Acid
Charge Up the Calcium
Pump Up the Iron
The Scoop on Prenatal Vitamins
2 Did You Think Of . . .
Your Prenatal Care
Fertility and Nutrition
Kicking Your Habits
Your Pre-Pregnancy Weight
Existing Health Problems
Your Family History
3 Eating for Two
Am I Really Eating for Two?
Determining Your Calorie Needs
The Pregnancy Food Guide Pyramid
Count on Carbohydrates
Powerful Protein
Face the Fat
Apply the Brakes on Sugar
4 Nutritional Necessities
Priceless Vitamins
Fat-Soluble Vitamins
Water-Soluble Vitamins
Don’t Miss Your Minerals
Don’t Rule Out Sodium
Fill Up on Fluids
Fabulous Fiber
5 Roaming the Grocery Aisles
Before You Shop
Single Out Fruits and Veggies
Go with the Grain
Delectable Dairy
Protein Power Foods
Figuring Fats
Convenience Items
Reading the Food Label
6 Healthy Meals: No Longer a Mystery
Planning the Family Menu
Mastering Low-Fat Cooking
Healthy-Up Your Recipes
Sensible Snacking
Portion Power
Dining Out
Fumbling for Fast Food
7 Is This Safe?
Exploring Food Additives
Artificial Sweeteners
Something Fishy
Sure About Soy?
Drugs to Take and to Avoid
Over-the-Counter Medications
Herbal and All-Natural Supplements
8 Important Issues
Dealing with Lactose Intolerance
What’s up with Pica?
Cold and Flu Season
Food Safety Awareness
Tips to Travel By
9 The Vegetarian Mom-to-Be
What Type Are You?
Is a Vegetarian Diet Safe During Pregnancy?
A Balanced Pregnancy Diet
Special Vitamin and Mineral Considerations
The Power of Protein
Omega-3 Essential Fatty Acids
10 Weighing the Risks
Pregnancy Weight Gain
Weight Woes
Gaining Too Much Weight
Gaining Too Little Weight
Dieting—A Dangerous Game
Eating Disorders
11 Dealing with Discomforts
Managing Morning Sickness
Gastrointestinal Complaints
My Pounding Head
Mouth and Gum Discomfort
Battling Leg Cramps
Can’t Sleep?
12 First Trimester Expectations
Your Baby’s Development
Changes in Mom
Food Aversions
Fighting the Fatigue
Nutritional Concerns
13 Second Trimester Expectations
Your Baby’s Development
Changes in Mom
Coping with Food Cravings
Losing Your Girlish Figure
Nutritional Concerns
14 Third Trimester Expectations
Your Baby’s Development
Changes in Mom
Keep the Swelling Down
Coping with an Achy Back and Legs
Nutritional Concerns
15 Possible Concerns During Pregnancy
Hyperemesis Gravidarum
Iron Deficiency Anemia
Gestational Diabetes
Hypertension and Preeclampsia
HELLP Syndrome
16 Special Pre-Pregnancy Conditions
The Teenage Mom
The Older Mom
The Diabetic Mom
Thyroid Disease
Asthma
Depression
17 Fitting in Fitness
Benefits of Exercise During Pregnancy
Playing It Safe
Developing an Effective Exercise Plan
Walking for Health
Know Your Limits
Yeah for Yoga
Kegel Exercises
18 Feeding Your Infant
Why Breastfeed?
The ABCs of Breastfeeding
Nutritional Requirements for the Breastfeeding Mom
Nutrient Needs of the Breastfeeding Mom
Harmful Substances
Formula Feeding
19 A Lifetime of Healthy Eating for Your Baby
Starting Baby on Solid Foods
Foods to Avoid
Your Growing Kid: The Early Years
Fighting Food Jags
Introducing New Foods
The Overweight Child
Finding Out About Food Allergies
20 Regaining Your Pre-Baby Figure
When Is It Safe to Start Losing the Weight?
Smart Weight Loss
Keeping a Food Diary
Setting Goals and Getting Motivated
Choosing a Commercial Weight-Loss Program
Is Your Weight Stuck?
Appendix A Dietary Guidelines for Americans
Appendix B Figuring Your Body Mass Index (BMI)
Appendix C Additional Resources
Acknowledgments
I am so grateful and indebted to Dr. Alton for all his unique expertise, wonderful ideas, and the time he took out of his very busy schedule to help me create this valuable book. Dr. Alton is an incredible physician with an unbelievable compassion for his patients. I cannot think of a better person or doctor whom I could have asked to assist me. I can’t thank you enough! You are the best!!
Top Ten Ways
to Have a Healthier Pregnancy
1. Learn how to eat healthy for two.
2. Know how much of the essential vitamins and minerals you should be getting and why.
3. Learn what foods are safe for you and your baby—and which ones aren’t.
4. Understand how total weight gain affects a healthy baby.
5. Learn how to manage the discomforts of pregnancy.
6. Know what to expect though each trimester.
7. Be aware of the special nutritional concerns that can arise during pregnancy.
8. Keep up—or begin—an active lifestyle.
9. Know what drugs and herbal supplements it’s okay to take, as well as which ones you should avoid.
10. Understand how particular health conditions may affect your pregnancy.
Introduction
— John A. Alton, M.D.
25n5 ONE OF THE MOST difficult aspects of pregnancy is the same one that arises from being a parent: recognizing what is and is not in our control. Life would be so much easier if events in our lives were clearly labeled in our control
or not in our control.
The most important point to realize is that your nutritional intake during pregnancy plays a vital role in the process. The greatest facet is that nutrition is Win your control.
Fortunately for you, in your hands is a book that explains, clarifies, and updates you on the latest in nutrition and pregnancy. Regardless of whether you just found out you are expecting, are due next week, or are still thinking about starting a family, The Everything ® Pregnancy Nutrition Book is for you.
Misinformation causes confusion, which can result in wasted energy, worry, and possibly harmful habits. Some of the greatest advances in science over the last few decades are in the area of nutrition. The education of the individual regarding these changes is very exciting. To understand how greatly our diet impacts not only our health but also that of our unborn child makes us thirst for even more knowledge. Many of my patients are very aware of small changes in their bodies, and they take cues from their bodies to change their lifestyles. In pregnancy, those cues can be misleading. Therefore, a guide such as this book will help you through the one area in your control—your diet and lifestyle.
Unfortunately, our society holds that attitude that good parenting is something that comes naturally, and unfortunately that falsehood starts with pregnancy. This misinformation usually is not from books that are written by experienced professionals but from friends, acquaintances, family, or past experiences. Every pregnancy is as unique as the child that is born. Listen to others’ opinions, find out their sources, and then verify the information. This book is a great resource for verification. When we purchase our new cars, televisions, or cell phones, we look at the owner’s manual to learn about features, maintenance, or troubleshooting. Think of this book as your owner’s manual to pregnancy.
Make this book a companion to your prenatal visits and read it in the waiting room. By reading this book and taking notes in the margins or listing questions for your doctor or midwife, you will be better prepared to make the most of those visits. When patients bring a list of questions, it shows they are taking the time be active participants in their pregnancies. The supporting partner, whether it is a spouse, relative, or friend of the expectant mother, will also find this book an informative reference for the forty weeks of pregnancy. Almost as important, they will find this information handy during the time before pregnancy occurs. So often we want to help those we care for but are unsure how to be effective. By reading this book, and gaining knowledge, the partner can be more supporting and play a more intimate and special role in the pregnancy.
Be aware that no matter how well you listen to your doctor or midwife or follow the guidelines in the book, unfortunate events can happen that are beyond anyone’s control. To assign blame and look for an answer as to why it happened is normal human nature. But if you take the time to read this book, you will have done everything in your control to give your unborn child the best start he or she could have. After all, that is what everyone wants.
Consider this book and your pregnancy as a springboard to a healthier lifestyle for you and your family. This book is the first step in impacting the one area of your pregnancy that is within your control. The information and confidence you will gain will change the rest of your life.
25n6Chapter 1
Planning for a
Healthy Baby
If you are planning to have a baby, consuming an ideal diet and living a healthy lifestyle are extremely important. What you do before pregnancy can have a large impact on the outcome of your pregnancy. A well-planned, nutritious diet that includes the right balance of essential nutrients is the first step you should take in planning for a healthy baby.
Healthy Eating for Your Baby
Eating healthily will ensure that both you and your fetus receive the nutrients that are essential for you both from the very start of pregnancy. But don’t wait until you are pregnant. Researchers believe that eating a healthy diet once you become pregnant may not make up for earlier nutritional deficiencies.
Supplying Nutrients for Your Baby
In the very first weeks of pregnancy, often before you even realize you are pregnant, your baby will rely on your stores of vitamins and minerals for normal development. During pregnancy, optimal nutrition will be in high demand. Your body needs enough nutrients to support itself, as well as the baby, through all stages of development. All the nourishment your baby needs will come from the foods you eat, the reserves in your body, and the supplements that you take. The key to a healthy birth is to start eating a healthy diet and boosting your intake of certain essential nutrients before you become pregnant. It’s all about planning ahead! You plan for the baby’s room and for the supplies and clothes you need, and so on. Don’t forget the most important plan—a healthy you!
To begin, you need to ask yourself whether your eating habits measure up and whether you are getting the nutrients you need to support a healthy pregnancy. If the answer is no,
you have some work to do. Start by assessing your present eating habits. A good assessment tool is the USDA’s Food Guide Pyramid. Keep in mind that it is important to get your partner started on a healthier lifestyle, too.
Assessing Your Diet with the Food Guide Pyramid
The Food Guide Pyramid can be used as a tool to assess your current food intake. The pyramid contains all the food groups essential to a healthy diet. It is meant as a guideline to aid people in recognizing what and how much to eat of each of the five major food groups daily. Following the Food Guide Pyramid will help keep your fat intake at healthy levels and ensure that you are consuming all the essential nutrients that make up a healthy diet for the average person. It will help you increase your intake of nutrient-dense foods or foods that contain more nutrients than calories. By following the Food Guide Pyramid, you can rest assured that you are getting all of the nourishment that your body needs to plan for a healthy pregnancy.
FIGURE 1-1 The USDA Food Guide Pyramid
9781593371517_0016_003Source: U.S. Department of Agriculture and the U.S. Department of Health and Human Services.
On average, women who are not pregnant should consume the following servings daily from the Food Guide Pyramid (depending on activity level):
• 6 to 9 servings from the bread, cereal, rice, and pasta group—Include whole-grain and whole-wheat foods as much as possible.
• 3 to 4 servings from the vegetable group—Choose from a variety of vegetables, and stick to fresh or frozen for higher nutritional content.
• 2 to 3 servings from the fruit group—Choose from a variety of fruits.
• 2 to 3 servings from the milk group—Choose from low-fat or fat-free dairy products.
• 5 to 6 ounces (or 2 servings) from the meat group—Choose from lean meats and include nonmeat protein foods such as beans, lentils, and fish regularly.
• Fats, oils, and sweets—Use sparingly.
Keep in mind that the stated number of servings is for women who are not yet pregnant. These serving sizes increase with pregnancy and are discussed in more detail in Chapter 3.
Food in one group should not replace foods from another group. Because each group supplies different essential nutrients, no food group is any more important than any other. It is important to eat from all of the food groups each day and to eat a variety for optimal nutritional intake. In addition to your food intake, don’t forget your fluids, too!
25n7Water is an important nutrient and one that is often overlooked when planning a healthy diet. For optimal intake, you should shoot for at least eight 8-ounce glasses per day. Water is present in just about every part of the body and has a vital role in almost every major function in the body, including pregnancy. The body has no provision to store water, so make sure you drink water every day.
Principles of Healthy Eating
The Dietary Guidelines for Americans are made up of ten basic principles for healthy eating. The guidelines are meant to provide sound advice to help people make food choices for a healthy, active life. Following the guidelines will ensure that your eating habits measure up. Therefore, understanding the dietary guidelines should be your first step to making sure you are consuming a diet that is optimal to a healthy pregnancy.
The Dietary Guidelines for Americans
The dietary guidelines follow an easy-to-remember ABC
organization. Each of the three main topics (Aim for Fitness, Build a Healthy Base, and Choose Sensibly) includes several important points. (To read the full guidelines, see Appendix A.)
The first topic, Aim for Fitness, points out the important of good physical health:
• Aim for a healthy weight.
• Be physically active each day.
The second topic, Build a Healthy Base, gives basic pointers on healthy eating:
• Let the pyramid guide your food choices.
• Choose a variety of grains daily, especially whole grains.
• Choose a variety of fruits and vegetables daily.
• Keep food safe to eat.
The third topic, Choose Sensibly, provides advice on eating for general health:
• Choose a diet that is low in saturated fat and cholesterol and moderate in total fat.
• Choose beverages and foods to moderate your intake of sugars.
• Choose and prepare foods with less salt.
• If you drink alcoholic beverages, do so in moderation.
25n8The Dietary Guidelines for Americans are published by the U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services. The guidelines are updated every five years. To be on the cutting edge of good health, look for updated versions as they become available.
Changing Your Eating Habits
Let’s say that after a review of the Food Guide Pyramid and the USDA’s dietary guidelines, you have determined that your nutritional intake in not up to par. Don’t worry—there is time to make some changes. The key is to make only a few changes at a time. Trying to change your entire diet at one time can be frustrating and discouraging. Start with simple goals—such as eating at least three meals a day, eating two servings of fruit per day, drinking eight glasses of water each day, or walking thirty minutes three times per week—and work your way up from there. Once you have mastered one set of habits, move on to the next. Be sure your goals are realistic, specific, and attainable. Eat more fruit
is a noble goal, but it might help to make one that’s more specific, like goal is Eat two servings of fruit each day.
To aid in your endeavors, find a way to monitor yourself, such as a food journal. Self-monitoring has been shown to help change a behavior in the desired direction. Keep in mind that it takes at least twenty-one days to actually change a habit—be patient. Use your food journal to write down everything you eat and drink throughout the day; this can help you stay committed to your goals of eating a healthier diet. Write each item down as soon as you have eaten it. That way you won’t conveniently forget to take note of certain foods at the end of the day. Keep track of your exercise habits and how much water you drink, too.
Before You Become Pregnant
There are several dietary guidelines that everyone should follow, but there are also specific guidelines for women who are planning to become pregnant. In the months before a woman becomes pregnant, her nutritional intake can be a key factor in the outcome of the pregnancy. The foods she eats and the vitamins and minerals she takes will help ensure that both she and the fetus have the nutrients required right from the very start of the pregnancy.
General Pre-Pregnancy Tips
The key to a healthy pregnancy diet is to plan ahead. First, work to improve your diet. You, as well as your partner, need to follow a well-balanced healthy diet with at least three meals per day. Meals should be spaced evenly throughout the day and should provide foods from all of the food groups. If you are not sure how to go about eating healthier, now is the perfect time to make an appointment with a registered dietitian who can point you in the right direction.
25n8Most of a baby’s major organs form very early in pregnancy. Birth defects and other problems can occur before a woman has missed her first period or knows she is pregnant. You can lower the risk of birth defects and problems with pregnancy by making healthy nutritional choices before you even get pregnant.
Make a prenatal doctor’s visit, and get a checkup before you become pregnant. This will ensure you are in good health. If you have medical problems, an early visit to your doctor can help get your problem under control and can give you a heads-up for what you might need to do or expect during pregnancy. Talk to your doctor about your family history, including genetics and birth defects. While at your doctor, ask about beginning a prenatal supplement to ensure you are getting all of the nutrients you need. These supplements can help build up the nutritional stores that can be depleted quickly during pregnancy. They can also ensure you are getting essential nutrients, such as folic acid, that help prevent birth defects.
Reaching a healthy weight may mean losing or gaining weight before trying to conceive. Make sure that you are at a healthy weight or working toward it. The body mass index (BMI) is one tool that can be used to determine a healthy weight. You should use the BMI only as a general guide. Many factors need to be considered when estimating how much a person should weigh. See Appendix B for information on figuring your BMI.
Get yourself on a regular exercise plan. Being in good physical shape at least three months or more before you conceive can make it easier to maintain an active lifestyle while you are pregnant. It can also be a benefit during labor. Physical fitness can help maintain good moods and energy levels as well as get you back in shape quicker after you deliver. Part of fitness is the ability to cope well with daily challenges. Do what you can to reduce your stress levels, and learn to cope with your stress through meditation, exercise or other coping methods.
Take a look at your lifestyle habits, and begin to make changes to bad habits. Research shows that smoking, drinking, and taking drugs are most definitely connected to low birth-weight babies, miscarriages, sudden infant-death syndrome (SIDS), and possible behavioral problems later in life. It is best to stop these habits before trying to have a baby.
Avoid using hazardous substances and chemicals, including many household cleaning products. Be careful about what products you use and how.
Do what you can to take care of yourself and avoid infections. Some infections can be harmful to the fetus, so keep up your resistance. You can do this by washing your hands, keeping your distance from people around you who are sick, and staying away from unsafe foods.
Nutritional Needs for All Women
Your first plan of action should be to ensure that you are receiving all of the nutrients needed for optimal health in your age range. Some nutrient