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Happy Birth Way's "Easy Eating for Two" Healthy Foods for Women Who are Pregnant Healthy Fats Fresh Fruits and Vegetables Vitamin D Water Whole Grains Protein |
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Healthy Foods for Women Who are Pregnant: Happy Birth Way's Secret to Easy Eating for Two! |
 It's true that when you're pregnant you really are eating for two, but one of you is very, very small! In reality, growing a new baby uses up only an extra 300 to 350 calories a day, which is roughly the number of calories in:
So you can see that you really DON'T need a whole lot of extra food for that tiny baby! Just a little extra will suffice. What you DO need is QUALITY foods, those that are high in nutrients but low in calories. Eating healthy foods during pregnancy is NOT a diet – it's just a smart and easy way to be sure you and your baby are getting the vitamins and minerals you both need for a healthy pregnancy and a healthy baby. What you eat during pregnancy can affect your baby for his or her entire life! Wow – that's a strong statement, but research shows that how a woman eats during pregnancy can affect whether her baby will develop diseases later in life, such as diabetes, heart disease and obesity. Happy Birth Way's Easy Eating Plan for Two makes it simple to know what food choices to make during pregnancy. The three secrets in selecting foods are:
That's it! Every day, simply choose a variety of high quality foods in an array of colors, pair them with sunshine and water, and there's a good chance you'll be getting most of nutrients you and your baby need for a healthy pregnancy. Here's a phrase that can help you remember the SIX things you need every day during pregnancy: Healthy Foods for Women Who are Pregnant: 1. Healthy Foods for Women Who are Pregnant Healthy Fats: These are needed for the baby's brain development, particularly in the last trimester of pregnancy when the baby's brain is developing at a rapid pace. Healthy fats are found in natural sources such as olives, olive oil, avocadoes, wild salmon, nuts, nut butters such as peanut and almond butter, and seeds such as sunflower and pumpkin seeds 2. Healthy Foods for Women Who are Pregnant:  Fresh Fruits and Vegetables: Just about every vitamin and mineral you and your baby need for a healthy pregnancy and healthy baby can be found by choosing a variety of fresh fruits and vegetables in lots of colors throughout the day. The color of a fruit or vegetable often relates to the vitamin or mineral it contains. For instance, orange fruits and vegetables like carrots tend to have beta-carotene (the plant for of vitamin A), while dark greens like spinach and kale tend to have significant amounts of calcium. Choosing at least one fruit and/or vegetable at every meal will also increase your fiber intake which can help with constipation, a common pregnancy complaint.3. Healthy Foods for Women Who are Pregnant:  Vitamin D: New research has found that women who are deficient in vitamin D have an increased risk of pre-eclampsia (ScienceDaily), a disorder that is dangerous to both the mother and the baby. The only cure is giving birth, even if the baby is not yet full term (37 weeks gestation). Some researchers now suggest that pregnant women should take more vitamin D than many prenatal vitamins provide (400 I.U.s) (www.vitamindcouncil.org). Most experts believe that the best source of vitamin D is sunlight, but check with your care provider before making any changes to your vitamin D intake.4. Healthy Foods for Women Who are Pregnant: Water: During pregnancy, your blood volume almost doubles, so you need to drink extra water to help it move around your body. Also, the amniotic fluid replenishes itself every 3 hours, so having enough water helps make that happen in the most efficient way. Dehydration can lead to contractions, so be sure you're drinking between one and two liters a day, especially in the hotter months. 5. Healthy Foods for Women Who are Pregnant Whole Grains: White flour products might look nice, but they aren't the most nutritious: the vitamins and fiber are stripped out of white breads and pastas, with some, but not all, added back to "enrich" the product. Why not choose the whole grain for the most nutrition possible? Try some whole grain bread, or taste some new grains such as quinoa or brown rice instead of white pasta. Look for the word "whole" in the ingredients list! 6. Healthy Foods for Women Who are Pregnant:  Protein: Proteins are your baby's building blocks. It takes protein to make just about everything in a baby's growing body: cells, skin, the baby's organs and systems, hair, nails and so much more. What foods have the most protein? Eggs, cheese, fish, meat, poultry, nuts, nut butters and beans have the highest concentrations of protein, but there's also protein in whole grains, milk, yogurt, and vegetables. "Healthy Foods for Women Who are Pregnant" was created by Certified Childbirth Educator June Connell, ICCE, and Joyce Marcley-Vergili, EdD, RD, CDE. Joyce has her doctorate in Nutrition Education; she is also a Registered Dietitian, a Certified Diabetes Educator, and a Consultant and Adjunct Assistant Professor at Teachers' College-Columbia University. She approved and analyzed the Sample Diet. You can hear her bi-weekly radio commentary on NPR's WAMC in Albany, NY. For More Prenatal Nutrition Information
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