Pregnancy support and advice » Grace Addison

Best Diet For Pregnancy – How to Eat During Pregnancy to Have a Healthy Baby and Look Great

Grace Addison — Mon, 26 Jul 2010 15:57:56 +0000

If you’re looking for the best diet for pregnancy, then look no more because we have great diet tips to share with you, along with pregnancy pointers.

The best diet for pregnancy: a grand adjustment?

Surprise! You don’t have to change your diet or eating habits (even your life!) drastically simply because you’re pregnant. It’s true!

Many make much ado about nothing and cause the expectant Mom too much unnecessary worry and anxiety.

Tweaking your normal diet

That’s all you really need to do. Simply tweak or adjust your regular diet so you’re getting the necessary 300 extra-calories per day to satisfy your nutritional intake, plus ensure your baby’s growth and development.

Don’t forget to adjust your exercise plan too. For the next nine months, moderate exercise will be necessary. Be careful not to overdo your physical activity.

This is why information is key.

The best diet for pregnancy

It’s a cinch.

Eat the normal variety of foods/nutrients that you typically do, but learn how you can customize each to your pregnancy needs in terms of proportions:

protein (meat, fish, poultry, beans, etc.)
carbs (breads, cereals, rice, potatoes, pasta, fruits, veggies)
calcium (milk, cheese, yogurt, salmon or sardines, spinach)
iron (cereals, lean red meat, whole-grains, spinach, etc.)
vitamins A, C, B6, B12, D (supplements can suffice but try natural foods)
folic acid (green leafy veggies, dark yellow fruits & veggies, beans, peas, nuts
fat (whole-milk dairy, nuts, peanut butter, meat, avocado, etc.)

Fill in the dots

You need to be sure you know lots of other details and tid-bits like reducing serving sizes but eat more often. Variety with portion-control is the best way to stay healthy during pregnancy.

Get tips on common concerns like:

avoiding alcohol
drinking more liquids/water
cut down on high-fat/ high-sodium foods e.g. junk/ fast foods
allergy-prone foods
easy-to-digest foods e.g. lactose-free drinks and products
foods that bring on nausea and vomiting
foods that cause heartburn and gas
other foods to stay clear of?
nutritional drinks/supplements
snacking
food cravings?
vegan diet
dietitian for planning meals
unsafe to eat fish, raw eggs, unpasteurized dairy products and processed meats?
over-the-counter drugs
common problems like constipation?

Do yourself a huge favor and invest in a good diet and exercise pregnancy program that’ll give you all the answers you need to common questions and provide you with the best diet for pregnancy.

Author: Grace Addison
Article Source: EzineArticles.com

Pregnancy Eating Plan – How to Look Great When Eating For Two

Grace Addison — Tue, 29 Jun 2010 13:43:27 +0000

You are so happy and excited to be pregnant and looking forward to your little bundle of joy coming into the world, but you may not be so pleased with what pregnancy is doing to your body. Pregnancy, however, is not the time to even think about going on a diet. What you need is a good pregnancy eating plan that can help you to make sure you do not gain more weight than needed to support your baby.

As you transition from pregnancy into motherhood it is very important to monitor and be responsible about what you are putting in your body, especially if you plan on breastfeeding. Here are a few basic guidelines that can help you develop eating habits that will support a healthy pregnancy and keep you looking great in the process.

1) Keep on Drinking-We are talking about water. Getting plenty of water is essential for any healthy diet and the same goes in pregnancy. Try to drink more in the morning and cut back in the evening to avoid too many nightly trips to the bathroom.

2) Know Your Limits-Eating for two does not mean that you are eating for two grown adults. In pregnancy you only need to eat about 300 extra calories per day to support the growth of your baby. Plan your meals accordingly your pregnancy eating plan does not require much larger portions than you were eating pre-pregnancy.

3) Take Your Prenatal Vitamins-Certain vitamins and nutrients (such as folic acid) are critical for the healthy development of your baby. Supplement your diet with a good pre-natal vitamin to make sure you are getting all the critical nutrients.

4) Eat Small Portions Often Throughout the Day-Chances are that in your busy life you are not cooking gourmet feasts every evening. Instead of having a few large meals each day try breaking it up in to several smaller meals that will control portions better. This can also help relieve heartburn symptoms that many pregnant women experience.

5) Keep Healthy Snacks Around-It is very easy when pregnant to give into food cravings. Avoid the temptation by keeping these foods out of your house. Make sure the fridge is stocked with fruits and vegetables. When you get a craving for ice cream, try eating a sweet piece of fruit instead. If you get cravings for salt or spicy foods keep low-fat pretzels or baked tortilla chips with salsa around.

The components of a healthy pregnancy eating plan do not differ too much from a pre-pregnancy healthy diet plan. Make sure you are eating a variety of foods and do your best to not give in to cravings. Yes, you are eating for two, but do not use this as an excuse to over-indulge.

Author: Grace Addison
Article Source: EzineArticles.com

Exercises to Avoid During Pregnancy – What Exercises Are Safe For Pregnant Women?

Grace Addison — Tue, 29 Jun 2010 13:33:10 +0000

If you need to find safe and recommended physical activity for pregnancy but are wondering what exercises to avoid during pregnancy, then we can help.

Physical activity during pregnancy

It’s vital that every pregnant woman does some form or the other of physical activity right throughout pregnancy. It’s never a question of ‘if’, but ‘how much’ or ‘how far’.

Several mothers-to-be are simply lazy and prefer to sit in front of the television or computer day-in and day-out, sometimes finding every excuse for not going outdoors to get even the lightest exercise.

They’re pressing their luck.

Types of exercise and physical activity

Those exercises to avoid during pregnancy are mainly those that involve the stomach muscles, unless you’re certain what you’re doing. Other than that, pregnant women are okay exercising, making sure to pace themselves. Moderation is key, not just in the level of exercise, but also in the frequency.

Concentrating on those muscles above and below the tummy is perfectly safe and acceptable for the mother-to-be. If you’re hesitant or fearful that you’ll strain yourself and possible put your baby’s life at risk, then find a safe and reliable source of information and ideas to guide you in this area of pregnancy.

Practical suggestions

Here are some age-old exercise ideas for those in that ‘delicate’ condition which does remind us that not only do you need to be careful about those exercises to avoid during pregnancy, but also that family members and friends around you need to handle you with great care and consideration:

daily brisk walks or strolls
low-stress jog
gentle, short hikes
short bicycle rides
brief tennis match
short round of golf
light weight lifting, avoiding abdominal muscles
light ballet work-out
light aerobics
Lamaze exercises
Yoga

It’s vital you go at your own pace and maintain your level of exercise, based on what trimester of pregnancy you’re in. Exercise extreme caution and check with your doctor before starting any form of exercise program. As an expectant mother there are exercises to avoid. During pregnancy be sure to follow the list of ‘safe exercises’ provided above.

Whichever type of exercise or physical activity you decide on, know that one of the most beautiful sights seen is a pregnant woman in the pink of perfection and looking toned and fit and feeling beautiful as she takes part in a miracle at work!

Author: Grace Addison
Article Source: EzineArticles.com

Diet Plan For Pregnancy – How to Eat For a Healthy, Happy, and Great Looking Pregnancy

Grace Addison — Mon, 28 Jun 2010 13:29:40 +0000

If you are pregnant and concerned that you’re not eating properly, you need a sensible diet plan for pregnancy to put your mind at ease. We can help.

What’s a ‘diet plan’

It’s specially-selected food and drink designed to satisfy someone’s physical condition, in your case, pregnancy.

Knowing what nutrients you should be eating on a daily basis, was well as the proportions, is key to maintaining a healthy recommended weight during pregnancy, making sure that baby grows and develops as it should.

Knowing what diet plan is best for you

You need a wholesome diet containing all necessary nutrients and vitamins.

Be sure of portion-control to prevent over-eating and gaining unnecessary weight. Could be harmful to both mother and baby.

Know your suggested weight for the various trimesters and do your best to stick to that weight. Careless eating can result in dangerous side effects or health conditions like high blood pressure and diabetes, worse if you began your pregnancy obese.

A sample diet plan for pregnancy

Having at least one daily serving of the each of the following is your goal, making sure you consume the necessary 300 additional calories:

protein – meat, poultry,fish, beans
carbs – rice, breads, potatoes, cereals, pasta, fruits, veggies
calcium – milk/dairy, cheese, yogurt, salmon or sardines, spinach
iron – lean red meat, cereals, whole-grains, spinach, etc
vitamins A, C, D, B6, B12 – eat combination of natural foods plus supplements
folic acid – green leafy vegetables, dark yellow fruits & vegetables, peas, beans, nuts
fat – dairy, meat, nuts, peanut butter, avocado

What else matters

Don’t neglect a suitable pregnancy exercise program, one that involves moderate exercise. Find ways to dress cool and comfortably and make sure to drink enough liquids to always remain well-hydrated.

It can be confusing for an expecting mother to know what type of exercise is appropriate for her and safe for her baby. Typically any low impact aerobic exercise is perfectly safe, and actually recommended for pregnant women. But any specific questions can be cleared up by your doctor or a good pregnancy fitness book or guide. Exercise should be part of any diet plan for pregnancy.

Author: Grace Addison
Article Source: EzineArticles.com

Early Pregnancy and Insomnia – How to Cure Your Early Pregnancy Sleep Problems

Grace Addison — Thu, 24 Jun 2010 13:26:37 +0000

Of all the discomforts an expectant mother has to face sleep problems can be the most frustrating. Early pregnancy and insomnia unfortunately do go hand in hand for many pregnant women. But it is possible for you to get a good night’s sleep during pregnancy.

There are many reasons why pregnant women have difficulty sleeping. Here are few of the more common ones:

Frequent urge to urinate: Your kidneys are working extra hard to filter the increased amount of blood during pregnancy. This increased filtering activity results in increased urine. Your growing baby also puts extra pressure on your bladder.

To help with this try to drink most of your fluids in the morning and early afternoon. Drink fewer fluids in the later evening before you go to bed. This should help to reduce the late night potty breaks.

Heartburn and Constipation: Heartburn is very common in pregnancy. It is caused due to the fact that the digestive system tends to slow down when you are pregnant. This leaves food in the stomach for longer periods of time leading to both heartburn and constipation. Heartburn worsens in pregnancy as the growing size of the uterus presses on the stomach.

To combat heartburn take an antacid like Tums or Rolaids. Check w/ your OBGYN before taking OTC heartburn medications like Prilosec or Zantac.

Body Aches and Pains: The number one cause pf problems sleeping in pregnancy is the growing size of the fetus. As your baby grows inside of you it can be very difficult to find a comfortable sleeping position. Pregnant women who sleep on their backs for extended periods of time can experience backaches and leg cramps. Doctors recommend that pregnant women sleep on their left side for comfort and to maximize blood flow to the placenta.

To be more comfortable sleeping in pregnancy consider getting a maternity pillow. These full body pillows are specially contoured to perfectly support the body of a pregnant woman. They offer not only support to keep the expectant mother in the side sleeping position; they also offer maximum comfort leading to a good night’s sleep.

Maternity pillows not only relieve early pregnancy and insomnia they also help an expectant mother s to sleep well throughout their entire pregnancy. They become even more valuable later on in pregnancy when the growing size of the baby makes it even more difficult to be comfortable sleeping.

Author: Grace Addison
Article Source: EzineArticles.com

Sleeping Positions in Pregnancy – How to Sleep Like a Baby in Pregnancy

Grace Addison — Tue, 22 Jun 2010 12:56:16 +0000

Using the correct sleeping positions in pregnancy can help a woman with her aches and pains by allowing her body to get the rest it needs. Sleeping in the correct position also keeps mother and baby healthy as and avoids health issues that can arise if a woman does not sleep in the right position.

During pregnancy you may find yourself tossing and turning in bed trying to find a sleep position that is comfortable. Unfortunately the sleep position that you are used to may no longer be comfortable or suitable any longer.

Sleeping comfortably while pregnant can be very tricky, and will only become more as your pregnancy progresses and your baby gets bigger. The growing size of the baby is what leads to difficulty in sleeping for most women. It gets difficult to become comfortable with the growing size of the placenta and fetus causing internal pressure and discomfort.

Women who are tummy sleepers wonder if it is alright to sleep on their tummy while pregnant. Sad to say but it is not recommended to sleep on your stomach when pregnant. By your second trimester it will become nearly impossible to do so anyway.

During the second half of pregnancy, avoid sleeping on your back, a position that puts the full weight of your uterus on your spine, back muscles, and the major vein that carries blood from the heart to your legs (inferior vena cava). Most likely, during the third trimester of your pregnancy, your body won’t shift into the back-sleeping position anyway because it will be too uncomfortable.

In the early part of your pregnancy, try to get in the habit of sleeping on your left side. It is the position recommended by the American Pregnancy Association and most doctors. You will find this position to be the most comfortable in pregnancy.

This position is not only going to be the most comfortable for you as your pregnancy moves along, it is also the healthiest. Sleeping on your side keeps the weight of your uterus off of vital organs and allows for greater blood and nutrient flow to the placenta.

The best thing you can do to maintain the proper sleeping positions in pregnancy is to get a maternity pillow. These large, full body pillows provide extra support for your growing tummy and also keep you in the doctor recommended side sleeping position. Many pregnant women have found maternity pillows to be the solution to their sleeping problems.

Author: Grace Addison
Article Source: EzineArticles.com

Pregnancy Weight Week by Week – How to Stay on Track With Pregnancy Weight Gain

Grace Addison — Fri, 11 Jun 2010 11:28:23 +0000

If you’re in that wonderful state of being a newly pregnant mommy-to-be, let’s try and help you keep it that way by helping you with some key facts and ways to check your pregnancy weight week by week.

Is monitoring while pregnant really necessary?

In a word: yes. It’s absolutely essential.

You must be sure to remain under the supervision of an obstetrician throughout the duration of your pregnancy. If you’re not able to afford a private doctor, then do get a referral for one who is willing to work with you on a self-pay discount basis.

Remember that there are also many good clinics to visit where you will get more than capable and thorough attention. Even a nurse at a clinic is able to check your blood pressure, your pregnancy weight week by week and your other vital checks.

Failing this, you could leave yourself and your unborn baby open to a high-risk pregnancy when small and insignificant issues are missed from lack of regular check-ups.

The ABC’s of pregnancy

Whether you like it or not, once pregnant, you are responsible for not only one, but two persons. It is up to you to take the necessary steps to deal with all the ABC’s or issues involved in pregnancy and to do what’s morally right to maintain a safe nine months and a successful delivery at the end.

Keeping a close check on your pregnancy weight week by week is one of the must-do’s and there’s really no excuse for not doing this as you have several options available to you, some free of cost so get on with it.

Options available

Visit any or all of these stops and you’re bound to be able to check your vital pregnancy health points like weight and blood pressure:

1. Neighborhood clinics, whether free or subsidized

2. Local community health centers

3. Local midwife

4. Lamaze instructor

5. Local gym

6. Some pharmacies and supermarkets that cater to families and offer free health-check monitoring machines and personnel

7. Some fire stations or houses are happy to do a weight check, along with blood pressure

Helping you to help yourself

Although it’s admirable and practical to find the help you need, at the same time you do need concrete and sensible guidelines and charts to steer you correctly when monitoring your pregnancy weight week by week..

Author: Grace Addison
Article Source: EzineArticles.com

Weight Gain and Pregnancy – Can You Avoid Gaining Too Much Weight During Pregnancy?

Grace Addison — Tue, 08 Jun 2010 11:26:50 +0000

Are weight gain and pregnancy related? Your doctor was right. What you eat DOES dictate your health, to an even greater degree if you’re pregnant. How many pounds you put on while pregnant can be dangerous to your and your unborn baby’s physical condition. This is not an old wives tale or myth. The old adage remains true: you are what you eat.

How does weight gain affect pregnancy?

This is a simple cause and effect scenario.

Weight gain is a MUST for any pregnant woman. You cannot carry and nurture a growing child within you and not expect to increase in weight. No weight gain, no growing baby.

What you DO need to keep in mind is the harmful effect of EXCESSIVE weight gain on your health and welfare, and also that of the fetus.

What are some of the dangers of excessive weight gain during pregnancy?

Excessive weight gain, moreover obesity, does have dangerous repercussions e.g. high blood pressure, diabetes, overworking the heart muscle, kidneys and other organs, injury to the spine or back, and many more adverse possibilities. These are just a few.

What’s important to remember is that you CAN start out your pregnancy on the right footing by heeding the advice of your doctor and by being informed yourself on the do’s and dont’s of a safe and healthy pregnancy and what is involved such as a healthy diet and moderate exercise.

Where do I get answers to my questions about gaining weight during pregnancy?

Apart from taking a list of questions to each doctor’s visit, be sure to arm yourself with vital information and tools e.g. a good diet and exercise plan for pregnancy, both key to maintaining your weight.

By investing in a good guide or going online to a website which offers sound advice, you can take advantage of practical answers to all of your questions. Learn about warning signs that can alert you to a possible existing condition, nip it in the bud, thus preventing it from mushrooming into a spin-off medical condition with disastrous results.

Without a guide you may not even be aware that you were in danger so it’s well worth the time and effort spent trying to find the right guide for you on weight gain and pregnancy. A comprehensive guide will oftentimes cover other areas of pregnancy, removing any nagging doubts or fears.

With a guide and your doctor working hand-in-hand with you, avoid any possible stress and concerns of pregnancy so you can be left free both mentally and emotionally to enjoy this most wonderful season of your life!

Author: Grace Addison
Article Source: EzineArticles.com

How to Look Good Pregnant – 3 Tips to Look Fabulous During Pregnancy

Grace Addison — Thu, 03 Jun 2010 10:43:44 +0000

Are you wondering how to look good pregnant? You should look and feel great during pregnancy. A pregnant woman is the most beautiful woman in the world. Pregnancy is one of the most wonderful things a woman can experience in her lifetime. It is only right that those feelings are reflected in how you look. Be proud of your baby bump!

If you are having a hard time feeling pretty during pregnancy follow these tips to look and feel your best as a wonderful mommy-to-be.

Get Some Stylish Maternity Clothes: Your state of mind affects your body and how you feel about yourself. When you look good you feel good. You do not have to spend a fortune on maternity clothes but get something stylish. You do not a have to spend your entire pregnancy in sweat pants and baggy clothes. Be proud of your baby bump and show it off in some stylish maternity clothes.

Eat Right During Pregnancy: Just because you are eating for two during pregnancy does not mean you have to eat twice as much. The truth of the matter is that you only have to put an additional 100 calories in your diet per day during the first trimester of pregnancy and 300 per day in trimesters two and three. That does not add up to much additional food in your diet.

Yes, you will experience food cravings. You can indulge these cravings without going overboard. Want ice cream? Go ahead and have some but let common sense be your guide. You do not have to eat a gallon. Set a plan to only eat a small bowl three times a week to spoil yourself. Keep in mind that women of normal weight should only gain 25 to 35 pounds during pregnancy. Do not let being pregnant be an excuse to pig out.

Get Some Exercise: Recent studies show that exercising during pregnancy is good for both mommy and baby. Women who exercise throughout pregnancy will deliver babies with a stronger fetal heart rate. Exercising also will make your labor shorter and easier. Women who exercise during pregnancy enjoy a 33% shorter labor period.

If you are already following an exercise program when you get pregnant by all means continue what you are doing, but now is not the time to try to break your work out records. After the first trimester is over you will want to reduce intensity and not perform any jarring activities.

If you want to know how to look good pregnant follow these tips and I am sure you will look ravishing during pregnancy. Once again, this is one of the most beautiful times of your life. Let that beauty show on the outside just as much as you feel it on the inside.

Author: Grace Addison
Article Source: EzineArticles.com

Avoid Excessive Pregnancy Weight Gain – Pregnancy Trimester Weight Gain Recommendations

Grace Addison — Thu, 03 Jun 2010 10:43:42 +0000

One of the biggest concerns expectant mothers have is weight gain. Pregnancy trimester weight charts show that weight gain should be slow and steady during pregnancy, yet many women experience weight gain above the recommended levels. The good news is that this can be controlled just like it is for any one else; through exercise and proper diet.

So what is the recommended weight for expectant mothers? Women of normal weight should gain between 25 to 35 pounds. Underweight women should gain between 28 to 40 pounds. Overweight women should limit their weight increase to 15 to 25 pounds. Obese women should gain about 15 pounds. Studies have shown that those who exceed the above recommendations have significantly higher odds of being overweight a year after delivery.

In order to maintain these recommendations what is a reasonable amount to gain by trimester? Everyone will vary to some degree based on their body type but the following chart provides a good “rule of thumb” breakdown by trimester:

Trimester Pregnancy Weight Breakdown

First Trimester: 1 pound per month
Second Trimester:.5 of a pound per week
Third Trimester: 1 Pound per week

To maintain the recommendations in this chart it is important to eat right and exercise while pregnant.

Eating Healthy During Pregnancy

Many women who become pregnant fall into the “eating for two” trap. Eating for two does not mean eating twice as much. You only need an additional 100 calories per day in the first trimester and an average of 300 calories per day during the second and third trimesters. That is not a lot of food at all.

Exercise During Pregnancy

In the old days an expectant mother felt as though she had to spend her entire pregnancy in constant rest. But research has shown that exercise is not only safe for pregnant women it is recommended as a way to ensure a healthy pregnancy. If you are already exercising, you can maintain your current program through at least the first trimester. Take it slow if you are looking to start a new exercise program.

What is the best way to avoid excessive pregnancy weight gain? Pregnancy trimester weight gain recommendations can be met by following a fitness program specially designed for expectant mothers. They are designed to provide the perfect balance of diet and exercise to help maintain a great figure and return to pre-pregnancy shape as quickly as possible.

Author: Grace Addison
Article Source: EzineArticles.com