| Weight gain during pregnancy is normal, but the | | | | consumed is 70 mg per day. Consuming fresh fruits |
| decision to lose the weight after giving birth can be a | | | | and vegetables instead of junk food will help you from |
| challenge. Most women will often find it difficult to lose | | | | gaining excess weight. When consuming vegetables |
| weight after birth, so the solution is to maintain a | | | | you want to either steam them quickly or choose to |
| healthy weight during pregnancy, rather than trying to | | | | eat them raw. This will help lock in beneficial nutrients |
| lose weight after giving birth. | | | | needed to keep you and your baby healthy. |
| Maintaining a healthy diet is the key to unexpected | | | | Foods include: strawberries, honeydew, papaya, |
| weight gain during and after pregnancy. Before | | | | oranges, grapefruit, cauliflower, broccoli, green peppers, |
| considering any diet regimen always consult with your | | | | and tomatoes. |
| doctor. The recommended calories needed during | | | | Calcium - Whether or not you decide to breast feed, it |
| pregnancy are approximately 300 more calories per | | | | is recommended to consume at least four servings of |
| day plus the amount of calories consumed before | | | | dairy products each day. |
| becoming pregnant. If you are unsure of how many | | | | Iron - Consuming at least three servings per day of |
| calories you consumed prior to pregnancy, you should | | | | foods rich with iron is essential to promote healthy |
| discuss this with your doctor. There are free calorie | | | | growth of the fetus. |
| calculators online that can help you get an estimate; | | | | Fiber - Instead of consuming products containing white |
| however, the numbers provided are estimations and | | | | flour, switch to foods that are high in fiber. |
| can give an overestimation or underestimation of the | | | | Foods include: cereals, pasta, rice, and breads made |
| required calories needed. | | | | from whole-grain. |
| Prenatal vitamins are essential during pregnancy and | | | | To get all the nutrients you and your baby need to |
| can be prescribed by your doctor. There are | | | | stay healthy your diet should consist of a variety of |
| over-the-counter prenatal vitamins and should be | | | | foods. The recommended servings per food group to |
| recommended by your doctor as well. Nausea and | | | | be consumed daily are: |
| vomiting during the first few months of pregnancy is | | | | Fruit - 2 to 4 servings |
| commonly known as morning sickness, can make it | | | | Vegetables - 4 or more servings |
| rather difficult to maintain such needed nutrients. Eating | | | | Breads, wheat, and grains - 6 to 11 servings |
| a healthy and well balanced diet along with taking | | | | Dairy - Approximately 4 servings |
| prenatal vitamins can help replenish those nutrients. | | | | Meats, fish, and poultry - 3 servings |
| Vitamins and Minerals | | | | Drinking water is essential in keeping the body healthy |
| Vitamin A - Excessive amounts of vitamin A should be | | | | and hydrated. The recommended amount per day is |
| greatly avoided, due to the fact that it can be affiliated | | | | approximately 6 to 8 glasses. If you find it difficult to |
| with malformations of the fetus. It's recommended to | | | | keep track of what you eat each day, keep a food |
| only intake one source of vitamin A, alternating when | | | | journal to help stay organized. Remember to always |
| to consume it by every other day. | | | | consult with your doctor before beginning any diet or |
| Foods include: apricots, cantaloupe, spinach, pumpkin, | | | | exercise regimen or if you develop any aches or pains. |
| carrots, and sweet potatoes. | | | | Have a happy and healthy pregnancy! |
| Vitamin C - The average of vitamin C that should be | | | | |