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Bananas are considered a good addition to a pregnant womans diet, as long as youre not
eating whole bunches at a time. Not only does eating bananas help fulfill the National
Institutes of Health's recommendation that pregnant women consume three to four servings
of fruit daily, bananas are also packed with beneficial nutrients that are good for momma
and baby. At 105 calories for a medium banana, you can incorporate them into your meals or
enjoy them as tasty and low-fat snacks. Bananas are considered a good addition to a
pregnant womans diet, as long as youre not eating whole bunches at a time. Not only does
eating bananas help fulfill the National Institutes of Health's recommendation that pregnant
women consume three to four servings of fruit daily, bananas are also packed with beneficial
nutrients that are good for momma and baby. At 105 calories for a medium banana, you can
incorporate them into your meals or enjoy them as tasty and low-fat snacks.
Potassium
Bananas are a good source of potassium with a medium-sized banana containing 422
milligrams of this mineral. Swelling occurs during pregnancy for a variety of reasons one of
which, notes the American Pregnancy Association, is not getting enough potassium. To help
reduce pregnancy swelling, try eating plenty of bananas and other potassium-rich foods, but
also inform your doctor of the swelling. Potassium can also help reduce morning sickness.
Vitamin B6
Vitamin B6 is a water-soluble vitamin that helps aid in the cell and central nervous system
development of your fetus when you take it in appropriate amounts. Studies also suggest that
this vitamin can help combat morning sickness, according to WebMD. For a pregnant
woman, the recommended daily amount of vitamin B6 is 1.9 milligrams. One medium
banana contains .4 milligrams.
Aid in Digestion
Women often experience their fair share of heartburn and indigestion during pregnancy
because the growing baby puts pressure on the stomach. Eating bananas can help ease these
pregnancy woes. This fruit acts as a natural antacid by helping suppress acid secretion. Rich
in pectin, bananas also aid in digestion -- and can help normalize bowel motility, according to
NaturalNews.com.
Energy
The task of growing a baby can really sap a woman's energy. Eating a banana can help
regulate blood sugar. If blood sugar levels drop too low, it can cause fatigue, moodiness and
binge eating. This sweet fruit contains the natural sugars glucose, sucrose and fructose. These
simple carbohydrates are easy to digest -- and can give the mom-to-be some quick energy.
The first thing is that the husband should keep his wife feeling relaxed and
motivated most of the time. He should encourage her to keep herself happy and
normal and out from any family or personal tension. He should support her
mentally and emotionally. This time women feels little insecure and wants to get
support from her husband. So husband should keep himself cool and focused on
her wife. It is better if the husband can accompany wife for doctor's visits and keep
an eye on both wife and baby's health.
He should share his hand in daily family work like cooking , washing etc. He
should take care of the fact that his wife shouldn't do any heavy and hard work
specially during the first trimester. The first trimester is very important since this is
the time when baby's eye , brain and heart develop. The second is the safest and
third trimesters is the time to wait for the baby. So every trimester normally
characterized by different bodily changes. As the time becomes closer , the belly
will become bulge and she will be feeling little more uncomfortable during
walking , sleeping. This is the duty of the husband to make her comfortable and
feel her pain and make it easy. Sometimes she may be nervous in the night if the
baby doesn't move or something else. The husband should actively encourage her
and respect her emotions.He should also follow up with the prenatal medicines and
other regular medicines. This is the time when the wife should eat healthy foods
consistently and it is the responsibility of the husband to monitor that.
So , the mutual understanding and bonding and faith on each other and keeping a
piece of mind and being with the wife always can make a pregnancy as enjoyable
and memorable as the birth of the baby. Therefore , its all about caring and sharing
and that makes a pregnancy with fun and frolic.
1. This first one should be obvious, but just in case: Never tell a pregnant women shes fat. She
knows this. Also, her feet (and maybe even her legs) will inevitably swell with water due to
the added weight of a baby. Dont be a retard; avoid this one at all costs.
2. Never compare her to other prego ladies. A growing fetus can do weird things to a womans
body, and no two females (not to mention two pregnancies) are alike. My wife Lindsey was
bigger while carrying our first girl Sadie than shes been with the second baby. Just go with
the flow on this one; the most important thing is that your lovely filly stays rested so she can
deliver a healthy nipper.
3. Rub her lower back. For reasons beyond me, Lindsey loves when I rub her back, particularly
the lower section. Its like insta-youre a stud, dude. Good mileage can be found here.
4. Always go to the doctor with them (assuming she wants you to which she probably does).
Being pregnant is stressful enough; having some stiff doctor check out your bits and pieces is
sure to only heighten the apprehension. Make sure you accompany your wife to all her
appointments, and shell love you for it. Ill admit, its tough to pull away from impending
work deadlines, but bring your Blackberry and be a trooper. Ask me later how many
pregnancies this is expected for; in my case its been more than for just the first
5. Randomly clean up something in the house, anything. Youd be amazed how far five minutes
of clean-up goes these days. Im not sure how, but my two year old can trash a room quicklike. Last week while Lindsey was out running errands, I noticed that Sadies room was a
mess. Though initially reluctant, I abnormally decided to pick up before Lindsey returned
home. Youd think I was a saint by the way she looked at me upon seeing what I had
accomplished
We always need our man to listen to us but now is more important than
ever! Hear our woes. Sympathize with our worries. Sincerely listen and
hear what we are saying.
Help
Oh my goodness, theres no better time to pick up a vacuum cleaner, wash
the dishes, do the laundry or make the occasional supper! We are tired and
we need help. If you dont want to fall victim to the onslaught of pregnant,
hormonal explosions of frustration, then make sure to help out around the
house. A side note to the ladies compliment him GREATLY for how he
helped (even if he didnt do it the way you would do it) hes more likely to
volunteer to help out again.
Be at her beckoned call
If shes craving a grape slushie when its -35 outside, dont try to talk her
down from her craving. Get out there and drive around the city to find the
perfect grape slushie. Trust me these are memories in the making and
although it seems odd or frustrating now, youll both laugh about it years
later.
Take her on a date
Just because shes carrying your child doesnt mean that youre off the
hook for taking your lady out on the town. Take her out to dinner, see a
movie, or simply browse in a book shop and afterwards go out for
tea/coffee.
Be eager
If your wife is ecstatic about a birthing or parenting class, try your best to
share in her excitement. Even if you have to fake your enthusiasm do it!
In her pregnant brain, the lack of excitement = lack of excitement about the
baby and/or her.
Show a little romance
She needs to know you love her pregnant or not! However, an extra
showering of romance can help smooth over her rough days or emotional
moments. A random greeting card professing your love for her, slow
dancing in the living room, a bouquet of flowers, a sappy slide show
theres so many things you can do to help her feel loved. Book a spa
treatment for her A month or two before the baby is due, surprise her with a
spa treatment. A manicure, pedicure or massage can really help relieve
some of her pregnancy aches and pains. Help her relax There are a lot of
physical and emotional stresses that accompany a pregnancy.
Find ways to help your wife relax.
You could prepare a bubble bath for her, give her a shoulder or foot rub, or
surprise her with a magazine. Book housecleaning services for her A
month before the baby is due, while shes out visiting, shopping, or at her
baby shower, schedule a top to bottom professional housecleaning.
Coming home to an immaculate home could make the world of difference
to her. Another great tip is to book some additional housecleaning services
for a couple months following the birth of the baby.
Treat her to some great maternity clothes
A great maternity wardrobe can help your wife embrace and accept her
changing body. Take her to the mall and let her take all the time she wants
trying on jeans and shirts. Let her know you think shes beautiful (inside
and out) Trust me, shes feeling frumpy and far from sexy. Remind her of
all the things you love and adore about her.
Be patient with her mood swings: Do you have a punching bag, a treadmill
or a pet at home? Wondering why we ask? Well you would need something
to vent out pent up frustrations too. Run on the treadmill, take a stroll with
your dog or best, keep hitting the punching bag because now you wont be
able to take it out on her. Thats one advantage of being pregnant that all
women exercise to the maximum. She would want a scoop of pink icecream devoid the taste of strawberry, or want to watch re-runs of those
teary daily soaps when its time for that final match you waited for so long.
It doesnt matter how unrealistic her demands are, its your job to fulfil her
desires. You think we are kidding? Okay then wait till its your turn to deal
with those mood swings. Know about things you should be doing during the
first trimester.
Help her with daily chores: Help her around the kitchen and take some load
off her shoulders by sharing some household chores too. Do the dishes,
she will hate to do this now. But dont just restrict yourself to that, chop
vegetables, prepare dinner or breakfast and help her get enough rest. The
taste, the texture doesnt matter here, what matters to her is that you care
and can empathise with her.
Pamper her: Now dealing with mood swings and pampering are like trying
to balance two sides of a scale during pregnancy days. You may never
know what will please her but keep the romantic side in you alive always.
You sure are going to get it right sometime. Plan a surprise candle light
dinner, get chocolates, take her shopping to maternity stores, movies,
theme parks. You cant get short of ideas over here. She is going to love
this even if she gets on your nerves once in a while or probably always.
Read to her: You always thought that reading literary fiction, suspense and
those heavy management books are of your prime interest. Well, know that
reading pregnancy books isnt going to make you any less macho. Read to
her about pregnancy and childcare. This is going to help you bond better as
parents and probably give you a fair idea about what she is going through.
Never mind if you dont remember on the 24th week what you read about
the 12th week pregnancy progression. She loves the idea that you at least
care to know it.
Go for a babymoon: Plan this as a surprise or ask her about a place where
you both would like to spend some time alone. She is going to thank you
for this the rest of your life. Couple time is going to be a distant dream once
your little one is out. This can be like a second honeymoon for the two of
you before the baby arrives. Read about your second trimester to-do guide.
Talk to the bump: Dont shy away from this. Women love the feel and
warmth of their belly being caressed by their partner. Studies say that in
this way you bond with your unborn baby and as expectant parents too.
This also gives your woman a feeling that you are a caring and affectionate
parent. Its okay if you dont plan to change diapers later. This still works.
Know how bump-talk can be good for you.
Stay in your bed for a few minutes after you wake up in the morning.
Do not have fluids like water or juices the first thing in the morning. Start
your day with a toast, biscuit or crackers.
Keep yourself hydrated throughout the day.
Avoid over eating and have six small balanced meals throughout the
day.
Backache: This is way too common in pregnancy. The reason being your
bulging tummy puts quite a pressure on your back. If you practice sitting
and walking in improper posture then it just adds more stress to your back.
Know more how bad posture can affect your health.
How to tackle it:
Correct your posture. Keep your spine upright every time while sitting,
standing or walking. Do this consciously if the need be. Save your back,
as you would need a strong back post pregnancy too.
Do some light exercises to strengthen your back after talking to your
doctor or antenatal fitness coach.
When you sleep keep a pillow tucked between your legs to ensure good
back support.
Trade your high heels for flat flip-flops.
Up your fibre intake and if the need be ask your doctor for medications,
do not reach out for laxatives on your own.
Do not miss on your eight glasses of water and keep sipping other fluids
too.
Pile your plate with more veggies and raw fruits.
Walk. Light exercises can help to aid digestion and relive constipation
symptoms.
Swelling or edema: Your feet and hands might swell up sometime during
the last trimester due to excess water retention triggered by hormones.
This is also known as edema. Know more about causes, symptoms and
how to deal with edema effectively.
How to tackle it:
There isnt much that you can do to help yourself. Try taking rest for a
while and see if you feel better. Else, make an appointment with your
doctor.
Fatigue: It follows you very closely throughout your pregnancy. For many
women, its worst during the first and third trimester, but for some, fatigue
could be there throughout the pregnancy. Fatigue is your bodys own way
of dealing with pregnancy, what with all that extra weight, need for more
nutrients and making room for the baby. Its normal for your already alert
and overworked body to ask for rest. Fatigue can also indicate underlying
troubles. Read on to know more.
How To Tackle It:
life in my mind and make sure that I set aside time to rock my husbands world a few times a
week. Even in pregnancy I want to meet his needs and be the ONLY woman that he desires.
Ladies do what you can to show your husband love, attention and sexual fulfilment throughout
pregnancy.
2. RESPECT! With emotions and hormones changing daily pregnant women must work hard to
keep their attitudes in check. I feel like Im doing a decent job in this area but I have my moments
and I know I can do better. Our husbands deserve our respect and we deserve theirs, no matter
how we are feeling or what we are going through. Nothing gives us a license to purposely or
continuous disrespect one another. When I feel my emotions or attitude rising, I try to shut
my mouth, pray, just sit quietly for a moment or go lay down if I can. No one wants to be the
mean pregnant woman whose husband dreads coming home to at night.
When you find yourself upset or agitated, before you react, ask yourself is it really that deep and
how can I respond in away that will keep the peace and not put my husband on the defense. Holy
Spirit is giving me great advice as I type this post because learning to think before I speak is an
area that I am working on.
3. COOKING AND HOUSEWORK! If you were the main cook and person that cleaned up around
your house, things may need to change now that your pregnant. We need more of our husbands
help during pregnancy BUT we should try our best to cook and straighten up sometimes when we
are able. There are days when I cant physically bring myself to cook or clean and those days my
husband will jump in and help me but I make sure I cook a few times a week and clean on the
weekends when I am able. I want to keep my husband happy, feed and have our home
environment be one of peace. In marriage everyone has to sacrifice but especially when the wife is
pregnant. Dont adopt the worlds views on marriage, adopt Gods. God requires that we love,
honor, respect and serve one another. Lets continue to meet our husbands needs, let them know
when we need their help and in turn we are working as a team and keeping the devil out of our
marriages!
1. Give her some privacy in the bathroom and don't ask what she wants to
eat.
She might be vomiting a lot, frequently urinating, and be constipated or poop more than usual, or
both. This might be happening for three months strait, so you have to man-up. All of this is
happening due to the baby growing inside her, pushing on her bladder (and other organs). All the
hormones will have a relaxing effect on her muscles, which might be affecting the efficiency of
her bodily functions. Be patient, and time your bathroom use wisely.
3. Be understanding.
This may sound a little silly, since you already think, "I don't understand the first thing that's going
on with her," but try to understand that her mood swings are not happening out of spite. She's
just not having her period and she gave up drinking for nine months. I don't know if you have
ever given up drinking; I haven't yet. This is a time when she may not be feeling like her self. If
you suddenly had a drop in your usual level of testosterone and replaced it with something that
made you more crabby, like estrogen, you might feel like less of a man, and less desirable. The
same thing is happening with her. She is replacing her usual hormones with different ones. So be
nice and helpful whenever you can.
Instructions
1.
o
Start out by understanding that pregnancy is one of the hardest times in a woman's life.
She will have to change just about everything in her life while she is pregnant. There are
many things that she will not be able to do because she is pregnant. Once you
understand how hard pregnancy is, you will be able to make your pregnant
wife/girlfriend happy.
o
2
Try to help her with anything that she needs help with. You may have to do extra things
around the house that you are not used to doing. Offer to clean up or do the dishes so
that she will be able to rest. As the pregnancy progresses, things will be much harder for
the woman to do.
3
Many pregnant women get cravings for odd things. Try to go out and fulfil her cravings
by purchasing whatever she wants. Go to the store and get her some ice cream, cookies
or whatever it is that she wants.
4
Do not expect her to be happy all of the time. Even if you get her everything she wants
and take care of everything around the house, she will still be going through a lot of
emotions and physical pain so understand if she is not happy. Try not to argue with her
about things because it is not good for a pregnant woman to get upset. Try to settle
problems before they turn into fights.
Lie sideways. This allows your husband to keep most of his weight off your uterus.
Use the bed as a prop. Lie on your back at the edge of the bed with your knees bent, and your bottom and feet
perched at the edge of the mattress. Your husband can either kneel or stand in front of you.
Lie side-by-side in the spoons position. This allows for only shallow penetration. Deep thrusts can become
uncomfortable as the months pass.
Get on top! This position has been shown to be associated with higher levels of sexual satisfaction in pregnant
women. It puts no weight on your abdomen and allows you to control the depth of penetration.
Make love sitting down. This is another position that puts no weight on your uterus. Try sitting on your
husband's lap as he sits on a (sturdy) chair. You can control the rate and depth of penetration by standing up
more or by squatting down.
Lubricating creams or gels may irritate your skin and cause allergic reactions. It's therefore best to avoid using
them during pregnancy unless advised otherwise by your doctor. It's a good idea to clean your pelvic area
thoroughly after you make love. Wipe dry with a clean towel or tissue paper.
You can have a satisfying love life when pregnant, and where there's a will, there's a way! With a little
experimenting, you and your husband are sure to find techniques that work for you. And keep talking!
Communication and openness are the keys to maintaining or improving sexual satisfaction during your
pregnancy and beyond.
http://www.babycenter.in/sex-during-pregnancy-overview#section7#ixzz37fFcd8Yk
The only thing you must avoid is having your husband blow air into your vagina. Blowing air can cause a
blockage of a blood vessel by an air bubble (known as an air embolism). An embolism can be potentially fatal for
you and your baby.
http://www.babycenter.in/sex-during-pregnancy-overview#section7#ixzz37fG3iHDm
5. Have you considered adoption or abortion? Even if she has, she would really rather not
discuss it with outside parties. In the end, it is her choice (and her husbands/boyfriends).
Outside influence is not always necessary.
6. Did you bother to use a condom or birth control? A rude question will get a rude answer. It is
no ones business but hers what the conditions were the night of her babys conception. And its
irrelevant. She cant send the baby back where he/she came from and just pretend it never
happened. She would rather everyone just leave the night of conception out of the conversation
and enjoy this new life to be.
7. Are you sure youre not having twins? Again, no weight comments. This question is
especially painful to those who KNOW they are only having one child. Women who are pregnant
get big. It has been that way as long as women have been having babies. Some are larger than
others. But that does not mean she has to enjoy it, and being a female, she will feel selfconscious about it, as pointed out in a previous explanation.
8. Dont be disappointed to find out that she is having a girl instead of a boy, and vice versa. This
cant be changed. Or perhaps it could, with several years of scientific research and experiment,
but most likely, Mom is going to be perfectly happy with what she is having, and you should be,
too.
9. Giving her suggestions for names is fine, but only if your intention is just to help out. Dont
force her to use her great-great grandmothers middle name if she doesnt want to. Name
decisions are meant to be made between the mother and the father, and they will name the baby
exactly what he/she is supposed to be named. If you tell her to try and name the baby something
else, you can expect her to very gently place her palm on the bulge of your belly and say
something like Oh, Im sorry, I didnt realize you were the babys mother.
10. In the event of an unplanned pregnancy between a romantic couple, you should
never ever ask Are you two planning on getting married before the baby gets here? Truthfully,
they are probably about as ready for marriage now as they were before they got pregnant. This
decision needs to be left up to them. You dont have to agree with their decision, but forcing them
to get married is just asking for trouble down the road.
In this vein, Ive come up with a list of 10 things every pregnant woman wants their
husband or partner to do. Feel free to add your top ones in the comment section, or
print this out and give it to someone you love.
1. Take out the trash. No, its not a guy/girl thing, its a SMELL thing. Pregnant
women dont like nasty smells. Nothing smells nastier than the trash. And dont wait
to take it out until its been stuffed down five times and is literally bursting at the
seams. Take it out now.
2. Make dinner more often. See, Im not even saying all the time, or even most of the
time, just more often. Truth is, a lot of time cooking sucks when youre pregnant. I
dont know why, but after you immerse yourself in the scent of dinner for 45 minutes,
it often becomes completely unappetizing to eat. This happens a lot less often when
someone else is doing the cooking.
3. Ask before you eat. Whether its the last cookie, the last piece of chocolate, the
last scoop of ice cream, the last pickle, DO NOT eat it until you have askedin a
voice loud enough to be heardif that is OK.
4. Buy flowers (or whatever small gesture it is that makes her feel loved). While there
are many reasons to feel sexy and special as a pregnant woman, there are many
things about being pregnant that can really bring a woman down. The more nice little
things you do, the more those unsexy pregnant thoughts will recede into the
background.
5. Give her a foot massage. If my husband were to give me a foot massage every
night, I just mightmightforgive him for impregnating me in the first place (just
kidding!). But seriously, the extra pregnancy weight does horrible things to ones feet
and even a five-minute foot massage does wonders.
What about you? What simple things could your partner do for you to make being
pregnant a little more bearable?
Keep telling her how much you love her and how beautiful she is because when she get the baby
bumps she will probably go through the stage where she will say she feels fat and frumpy.
Take her out for meals
Take her to the movies
Buy her flowers
Let her know you will be there for her no matter what
Never get into a argument with her no matter how hard she is trying to make u argue
Give her foot rubs
Give her shoulder rubs
Offer to wash her back when she is having a bath/shower
Pregnancy Pampering
Regular thoughtful gestures will go a long way toward making your wife feel good about
herself during her pregnancy. Arrange for some treats to show her just how much you
appreciate her major role in the baby-making process. A pampering day at a local spa will
help her relax. Draw a warm bath with some soothing -- and pregnancy safe -- bath oil, and
then light candles around the bathroom. Cook her a meal from scratch, including all her
favorite dishes. Send her flowers, give her jewelry -- or anything else that she loves to let her
know how much you love her.
Understanding Pregnancy
One of the first things you can do to be more supportive is to read up on pregnancy. Talking
to your wife's doctor, reading books about pregnancy or attending labor classes together can
help you brush up on what to expect. This knowledge can also help you think of questions to
ask the doctor at your wife's next prenatal appointment. You can also help your wife eat more
nutritious foods and get plenty of exercise by cooking for her or working out together,
according to the March of Dimes.
Handling Responsibilities
A pregnant wife may experience mood swings and frequent fatigue, so pitching in with daily
chores can prove helpful. Washing dishes, picking up the kids from school or taking on the
grocery shopping can reduce your wife's stress, according to the NHS website. Taking on
responsibilities that could be a health hazard to your unborn baby, like changing the cat litter,
are also important. After talking to your wife, pregnancy can also be a time to start talking to
family and friends about any help you may need after the baby arrives, like having a relative
picking up your other children from school.
Use your culinary skills to prepare a special home-cooked meal for your wife. Cook healthy
foods that are safe to eat during pregnancy like salmon, beans and sweet potatoes, suggests
the BabyCenter article, "The Ten Best Foods for Pregnancy." Avoid foods or beverages that
can pose a risk to her pregnancy, such as fish with high levels of mercury like swordfish and
alcoholic drinks. Invite your wife to sit down to a candlelit table and set a romantic mood
with soft music in the background. Alternatively, order from your favorite restaurant -- and
enjoy your home-delivered meal in front of the fireplace.
Baby-Related Crafts
Stay warm inside and gather arts and crafts supplies to engage in a craft activity together.
Arrange photos taken throughout your wife's pregnancy in chronological order and assemble
them into a flip book. The end result will appear as though you are actually flipping through
the progress of her pregnancy as her belly grows page by page. Alternatively, you and your
wife can go to a studio for pottery painting. Select nursery items to paint in preparation for
your newborn child. Perhaps, you can paint a picture frame to place on a dresser, while your
wife paints ceramic baby shoes to display on a shelf.
Daily guidelines for eating healthy during pregnancy
Calcium: Calcium is needed in the body to build strong bones and teeth. Calcium also allows the blood to clot normally,
nerves to function properly, and the heart to beat normally. The American College of Obstetricians and Gynecologists
(ACOG) recommends 1,000 milligrams (mg) per day for pregnant and lactating (breastfeeding) women. Women 19 years or
younger need 1,300 milligrams a day. Eat or drink four servings of dairy products or foods rich in calcium. Dairy products
are the best source of calcium. Other sources of calcium are dark, leafy greens, fortified cereal, breads, fish, fortified orange
juices, almonds and sesame seeds.
Folic acid: Folic acid is used to make the extra blood your body needs during pregnancy. ACOG and the March of Dimes
recommend 400 micrograms (mcg) per day for pregnant women. This amount is included in your prenatal vitamins. The
March of Dimes suggests that 70 percent of all neural tube defects can be avoided with appropriate folic acid intake. Foods
rich in folic acid include lentils, kidney beans, green leafy vegetables (spinach, romaine lettuce, kale, and broccoli), citrus
fruits, nuts and beans. Folic acid is also added as a supplement to certain foods such as fortified breads, cereal, pasta, rice
and flours.
Iron: Iron is an important part of red blood cells, which carry oxygen through the body. Iron will help you build resistance to
stress and disease, as well as help you avoid tiredness, weakness, irritability, and depression. ACOG recommends you
receive 27 total milligrams of iron a day between food and your prenatal vitamin. Good sources include whole grain
products, lean beef and pork, dried fruit and beans, sardines and green leafy vegetables.
Vitamin A: ACOG recommends you receive 770 micrograms of Vitamin A daily. Foods rich in Vitamin A are leafy green
vegetables, deep yellow or orange vegetables (e.g., carrots or sweet potatoes), milk, and liver.
Daily recommendations: Include two to three servings of vegetables, two servings of fruits, at least three servings of whole
grain bread, cereals, pasta, two to three servings of lean protein (e.g., meat, fish, and poultry).
Protein: Protein is an important nutrient needed for growth and development. Protein is needed for energy and to build and
repair different parts of your body, especially brain, muscle and blood. A pregnant woman needs additional protein for her
baby's growth. Each person needs different amounts of protein depending on their size. A woman weighing 150 pounds
needs 75 grams of protein every day. (To estimate, use your pre-pregnant weight and divide by two.) Choose a variety of
protein-rich foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and
seeds. Use labels on packaged food to determine how many grams of protein each food provides.
Avoid alcohol: Alcohol has been linked with premature delivery and low birth weight babies, as well as Fetal Alcohol
Syndrome.
Caffeine: It is recommended to limit your caffeine intake. You may choose: two 5-ounce cups of coffee, three 5-ounce cups
of tea, or two 12-ounce glasses of caffeinated soda.
Eat salty foods in moderation. Salt causes your body to retain water and could lead to an elevation in your blood pressure.
Do not diet! Even if you are overweight, your pregnancy is not an acceptable time to lose weight. You or your baby could be
missing essential nutrients for good growth.
You can decrease your chances of contracting Listeria by using caution with hot dogs, luncheon meats, cold cuts, or other
deli meats (e.g., bologna), or fermented or dry sausages unless they are heated to an internal temperature of 165F or until
steaming hot just before serving.
Avoid getting fluid from hot dog and lunch meat packages on other foods, utensils, and food preparation surfaces, and wash
hands after handling hot dogs, luncheon meats, and deli meats.
Do not eat soft cheese such as feta, queso blanco, queso fresco, brie, Camembert, blue-veined, or panela (queso panela)
unless it is labeled as made with pasteurized milk. Make sure the label says, "MADE WITH PASTEURIZED MILK.
Pay attention to labels. Do not eat refrigerated pt or meat spreads from a deli or meat counter or from the refrigerated
section of a store. Foods that do not need refrigeration, like canned or shelf-stable pt and meat spreads, are safe to eat.
Refrigerate after opening.
Other foods that are more likely to cause foodborne illnesses include sushi, rare or undercooked meats and poultry (chicken),
beef, raw eggs, Caesar dressing, and mayonnaise. For more information on Listeria, go to the CDC.
Another food of concern for pregnant women is fish. Although fish is a low-fat, healthful protein choice, there are
certain fish that have elevated levels of methyl mercury or Polychlorinated Biphenyls (PCBs), a pollutant in the
environment.
Consuming fish with high levels of methyl mercury during pregnancy has been associated with brain damage and
developmental delay for babies.
Eating identified safe fish one time a week is safe for pregnant women.
The March of Dimes recommends pregnant women should avoid all raw and seared fish. Raw fish includes sushi and
sashimi, undercooked finfish, and undercooked shellfish (such as undercooked oysters, clams, mussels, and scallops).
Avoid shark, swordfish, king mackerel, and tilefish even when cooked as they have higher levels of mercury.
The March of Dimes cautions against eating fish that may contain higher levels of PCBs. Fish in this category include
bluefish, bass, freshwater salmon, pike, trout, and walleye.
For more information on safe fish, go to the CDC, or the March of Dimes.
Eat more frequently. Try eating five to six times per day.
Choose nutrient and calorically dense foods such as dried fruit, nuts, crackers with peanut butter, and ice cream.
Add a little extra cheese, honey, margarine, or sugar to the foods you are eating.