If so, be especially carefully with your weight gain during pregnancy.

Women who were habitual dieters before they became pregnant have a tendency to gain more weight during their pregnancy than those women who maintained a healthy weight without dieting. Researchers have found that women who were yo-yo dieters or “weight cyclers” on average gained an additional five extra pounds throughout their pregnancy than non-dieting women. A possible explanation for the additional pregnancy weight gain is that the repeated dieting and eventual overeating could distort the ability to know when you’re full.

So if you’ve been known to diet regularly before you became pregnant, be extra careful not gain those additional pounds. Obstetrics and gynecology experts recommend that 40 pounds should be the maximum prenatal weight gain. Gaining more than 40 pounds during your pregnancy can increase your risk for having a too heavy baby, along with other discomforts during pregnancy including lower back pain and problems sleeping.

Follow these tips to help you stay within the recommended prenatal weight gain:

Know How Much You Weigh & Follow Your Total Weight Gain

Even though the numbers start looking scary and you’re entering new heights you’ve never experienced or surpassed before, keep your eye on them. Getting on the scale backwards at the doctor’s office and not following your monthly weight gain can mentally allow you to be more lax about the foods you’re eating and the amount of exercise you’re getting.

Don’t Increase Your Caloric Intake in the 1^st Trimester

A woman who is at a normal weight (not underweight, overweight or obese) does not need any extra calories during her first trimester of pregnancy.

Remember You’re Not Really Eating For 2

During the 2^nd and 3^rd trimesters, a normal-weight pregnant woman needs an additional 300 calories per day. That’s not a lot. Drinking an additional one cup of skim milk per day already increases your caloric intake by 100 calories.

Choose Foods That Deliver the Goods

Nutrient dense foods have fewer calories and have the nutrients to support your baby’s proper growth and development. Examples include yogurt, spinach, whole grains, lean beef and chicken; a healthy combination of which contain protein, iron and calcium – all things you and your baby need. And do strive for variety in your diet. Along with your daily prenatal vitamin, choose from an assortment of foods to ensure you and your baby are getting the best balanced prenatal nutrition you need.

Don’t Eat Empty Calories

I know, pregnancy cravings are tough to ignore. And ignoring your sweet tooth or denying your fried food fix isn’t necessarily always the best idea. There’s not secret: the key is moderation. Eating a limited amount of foods high in fat and calories such as desserts will ensure you’re not feeling deprived – and it will also help you to not be tempted  to overeat in the long run.

If you are eating a healthy diet before you become pregnant, you may only need to make a few changes to meet the special nutritional needs of pregnancy. According to the American Dietetic Association (ADA), a pregnant woman needs only 300 calories a day more than she did pre-pregnancy. The ADA recommends that pregnant women eat a total of 2,500 to 2,700 calories every day. These calories should come from a variety of healthy foods.

But what pregnant women eat is more important than how much. A pregnant woman needs more of many important vitamins, minerals and nutrients than she did pre-pregnancy. To get enough nutrients, pregnant women should take a multivitamin or prenatal vitamin and eat healthy foods from the four basic food groups everyday including:

Fruits and Vegetables

Pregnant women should try to eat 7 or more servings of fruits and vegetables combined (for example: 3 servings of fruit and 4 of vegetables) daily.

Fruits and vegetables are rich sources of fiber, vitamins and minerals. Fruits and vegetables with vitamin C help you and your baby to have healthy gums and other tissues. Vitamin C also helps your body to heal wounds and to absorb iron. Examples of fruits and vegetables with vitamin C include strawberries, melons, oranges, papaya, tomatoes, peppers, greens, cabbage, and broccoli. Fruits and vegetables also add fiber and minerals to your diet and give you energy. Plus, dark green vegetables have vitamin A, iron, and folate, which are important nutrients during pregnancy.

One Serving Fruit = 1 medium apple, 1 medium banana, 1/2 cup of chopped fruit, 3/4 cup of fruit juice One Serving Vegetable = 1 cup raw leafy vegetables, 1/2 cup of other vegetables (raw or cooked), 3/4 cup vegetable juice

Whole-grains or Enriched Breads/Cereals

Pregnant women should eat 6 to 9 servings of whole-grain or enriched breads and/or cereals every day.

Whole-grain products and enriched products like bread, rice, pasta, and breakfast cereals contain iron, B vitamins, minerals, and fiber. Some breakfast cereals are enriched with 100% of the folic acid your body needs every day. Folic acid has been shown to help prevent some serious birth defects. Eating breakfast cereals and other enriched grain products that contain folic acid is important before and during pregnancy.

One Serving Cereal/Bread = 1 slice bread, 1/2 cup of cooked cereal, rice, or pasta, 1 cup ready-to-eat cereal

Dairy Products

Pregnant women should try to eat 4 or more servings of low-fat or non-fat milk, yogurt, cheese or other dairy products every day.

Dairy products provide the calcium you and your baby need for strong bones and teeth. Dairy products are also great sources of vitamin A and D, protein, and B vitamins. Vitamin A helps growth, fight infection, and vision. Pregnant women need 1,000 milligrams (mg) of calcium each day. If you are 18 or younger, you need 1,300 mg of calcium each day.

Try to eat low-fat or non-fat milk and milk products to lower your fat intake. Other sources of calcium include dark green leafy vegetables, dried beans and peas, nuts and seeds, and tofu. If you are lactose intolerant or can’t digest dairy products, you can still get enough calcium. There are several low-lactose or reduced-lactose products available. In some cases, your doctor might recommend a calcium supplement.

One Serving Dairy = 1 cup of milk or yogurt, 1 1/2 oz. natural cheese, 2 oz. processed cheese

Proteins

Pregnant women and their growing babies need 10 grams of protein more than non-pregnant women. Pregnant women should eat 60 grams of protein every day.

Two or more 2-3 ounce servings of cooked lean meat, fish, or poultry without skin, or two or more 1 ounce servings of cooked meat contain about 60 grams of protein. Eggs, nuts, dried beans, and peas also are good sources of protein. But don’t rush out and buy high protein drinks! Women in the United States regularly eat more protein than they need. So you probably won’t have to make an effort to eat the needed 60 grams of protein a day.

Don’t eat uncooked or undercooked meats or fish. These can make you sick and may harm your baby. Pregnant women should also avoid deli luncheon meats.

Protein builds muscle, tissue, enzymes, hormones, and antibodies for you and your baby. Protein-rich foods also have B vitamins and iron important for your blood.

One Serving Protein = 2-3oz. of cooked lean meat, poultry, or fish, 1 oz. meat also = 1/2 cup cooked dried beans, 1 egg, 1/2 cup tofu, 1/3 cup nuts, 2 T. peanut butter

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Drinking any kind of alcohol during pregnancy can damage a fetus and cause fetal alcohol syndrome (FAS). Children with FAS can have physical, mental, and behavior problems. Whenever alcohol is consumed it gets into the blood system. If a pregnant women drinks alcohol, it passes from her blood system to her unborn baby through the umbilical cord. Drinking alcohol during the first stages of pregnancy can cause facial and other physical defects in the fetus. Drinking at anytime during the pregnancy carries a very high risk that the fetus will suffer stunted growth and harm to the brain. No type of alcoholic beverage is safe for a pregnant woman: beer, wine, hard liquor, any type at all.

Babies with FAS are usually born underweight. Throughout their lives they can have trouble with problem solving, learning, memory, and attention. It is possible they will have hearing difficulties, speech disorders, and be impulsive. FAS affects coordination, also.

No cure for FAS has yet been found. Children will not outgrow it. Adults with FAS more often than not have great difficulty keeping a job, staying in relationships. They often end up with legal difficulties, or in jail.

Sometimes children of mothers who drank alcohol during pregnancy do not display all the effects of FAS. They may have one or more symptoms, but not all, referred to as fetal alcohol effects (FAE). Those who display either physical, mental, behavioral, and/or learning disabilities are said to have fetal alcohol spectrum disorder (FASD). No cure is available for people with FASD.

Other names for alcohol related defects are: Alcohol related birth defects (ARBD). Children may have defects affecting the heart, face, brain, eyes, or limbs.
Alcohol related neurodevelopmental disorder (ARND). These children may have brain damage causing milder symptoms of FAS or FASD.

Common Problems for FAS Victims:

• Abnormal facial features such as flat cheeks, short noses, very thin upper lips, or short eye openings.
• Learning and behavior problems
• Brain damage, possible mental retardation
• Undersized and unusually short

There is no cure for any of the above syndromes. But many of the symptoms can be treated. Eye glasses help with vision. Hearing aids help with hearing. Special services, some through the educational system, some not, are available to help children learn to live on their own as adults. Not all can be helped to a point where they can live an independent life.

Not all children of mothers who drank alcohol during pregnancy will suffer with FAS or any of the others, but why risk it? FAS and the other syndromes mentioned are not curable. They are a lifelong sentence.

Do not drink any alcohol when you are pregnant. If you plan on getting pregnant, or if there is a chance that you may become pregnant, don’t drink.

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Varicose veins are enlarged veins. They occur when blood has pooled in the vein because a valve or valves in the vein has failed to keep blood flowing back to the heart correctly. The heart pumps nutrient and oxygen filled blood from itself through arteries to the rest of the body. Blood returns to the heart through veins, less the oxygen and nutrients, with the help of valves that open and shut to encourage the blood flow. When one or more of the valves weaken, which happens frequently with pregnancy due to the increase in blood volume, blood pools in the area. This causes the vein to bulge and appear on the surface as ropey, blue, or red, or even skin tone varicose veins. Most often varicose veins are found on the calf or inner leg. Hemorrhoids are varicose veins located at the anus or vaginal area.

Spider veins are similar to varicose veins, only smaller. They also appear red or bluish in color. Spider veins look like spider webs (hence, their name) or maybe tiny roadways on a map. Like varicose veins, spider veins can be caused by pooled blood, but also can be from too much sun, hormonal changes, or genetic factors. For the most part, spider veins appear on the face and legs. Both varicose and spider veins are very common. 55% of women and 45% of men have some vein problem, half the people over 50 have them.

Risk Factors for Varicose & Spider Veins

• Born with weak veins
• Genetic predisposition
• Increasing age
• Hormonal changes, especially during puberty, pregnancy, and menopause.
• Taking birth control pills
• Taking various medications
• Taking estrogen or progesterone
• Obesity
• Leg injury
• Standing on your feet for long periods of time
• Sun exposure

Health Problems Associated with Varicose & Spider Veins

Spider veins usually do not need medical attention, although a dermatologist can remove them. However, varicose veins often get larger and worsen over time. Some of the health problems caused by varicose veins are:

• Irritation, swelling and painful rashes
• Skin tissue around varicose veins can develop sores or skin ulcers
• Severe pooling of the blood which slows the return of blood to the heart
• Blood clots
• Severe infection

Warning Signs of Spider & Varicose Veins

• Numbness in the legs
• Swelling in the legs
• Easily tired legs
• Leg heaviness
• Itching or irritated rash
• Darkening of the skin in sever cases

Varicose Vein Treatment & Spider Vein Treatment

Consider this question: Have my varicose veins become swollen, tender, warm to the touch, or very tender?
If the answer is yes to any of these, see your doctor. He will use x-ray or ultra sound to determine the severity of the problem. There are doctors who specialize in phlebology. Some treatments your doctor will consider are:

Sclerotherapy

In this, the most common treatment for varicose veins, the doctor injects a solution into the vein, causing it to swell, stick together, and then seal shut. This stops the flow of blood and the vein turns into scar tissue. The vein should fade within a few weeks. You can expect to return to normal activity immediately after the treatment. Special solutions and particular injection techniques makes the treatment of spider veins very affective also. There are some possible side effects:

• Small groups of tiny red blood vessels around the site that usually disappear
• Brownish lines around the site that also disappear
• Temporary stinging or painful cramping at the injection site
• Small sores at the injection site, they disappear
• Some bruising
• Red patches on the skin
• Lumps of clotted blood that disappear
• Inflammation

Applying heat to the treated area, as well as taking an over-the-counter pain reliever should take care of most of the discomfort.

Laser Surgery

Laser treatments are very successful against spider veins. Laser ‘surgery’ sends very strong bursts of light onto the vein. The vein will slowing fade and disappear. There is no need to use needles or make incisions with laser treatment. However, the laser does get hot and can be quite painful, lasting up to 20 minutes. Generally, spider veins require 2 to 5 treatments. Just as with sclerotherapy, normal activity can be resumed directly after the laser treatment. There are some possible side effects:

• Skin discolorization that disappears with 2 months
• Some swelling and redness that disappears within a few days
• Burns and scars can result, but it is rare, and usually means the
  treatment was poorly executed.

Endovenous Techniques (radio frequency and laser) – These methods for treating deeper varicose veins of the legs have been a huge breakthrough. They have replaced surgery for the vast number of patients with severe varicose veins. The technique is not very invasive and can normally be done in the doctor’s office.

A very small catheter is put into the vein. Radio frequency or laser is pushed through the catheter (a small tube), which shrinks and seals the vein. The normal flow of blood passes through the healthy veins around the treated area. Varicose veins on the surface of the skin that are connected to the treated veins will also shrink after treatment. The possible side effect is bruising.

Varicose Vein Surgery

Types of surgery reserved for very large varicose veins are:

Surgical Ligation and Stripping

This surgery requires either a local or general anesthesia and must be done in an operating room, but can be done as an outpatient. With this treatment the veins are tied shut and removed from the leg (the most common area where varicose veins are found). Blood circulation is not affected as the deeper veins in the leg take the blood flow.

Possible side effects of varicose vein surgery are:

• If a general anesthesia is used, there is always a risk of heart or breathing problems.
• Permanent scarring
• One to four weeks painful recovery time
• Bleeding
• Nerve tissue damage around the treated area. This can cause numbness, and burning.
• Infection
• Inflammation
• Swelling and redness
• Deep vein clots
• Painful recovery

Ambulatory Phlebectomy

General or local anesthesia is used. Usually only one treatment is required and only a small scar may be left. Tiny incisions are made in the skin and surgical hooks are used to pull the vein out of the leg. Normal activity can resume the day after the treatment. The only side effects are slight bruising and temporary numbness.

Endoscopic vein surgery

This treatment requires general anesthesia, epidural, or a spinal anesthesia. A very small camera is used to inspect inside the veins. A tiny incision is made and the veins are removed. After a few weeks, the patient can resume normal activity.

After treatment, can varicose or spider veins return?

Though these treatments have been highly successful, after a few years it is possible for the varicose or spider veins to return. Weak vein valves are to blame.

What can I do to protect myself from getting varicose and spider veins?

The most important thing you can do to ward off varicose veins from getting so bad that treatment is required is to wear graduated compression support stockings as much as possible during the day.

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Miscarriage is a loss of a pregnancy from natural causes before the 20th week of pregnancy. Often, a miscarriage can happen before a woman even knows she is pregnant. An estimated 15 percent of the women who realize they are pregnant will miscarry.

Miscarriage Causes

What are the causes of miscarriage?

Doctors do not know all the reasons for a miscarriage, but there are some common factors:

• Most common cause of miscarriage is an imperfection with the egg or the sperm causing a chromosomal abnormality in the fetus. Such miscarriages happen within the first trimester of pregnancy.
• A history of miscarriage, especially if your mother has miscarried.
• Some problem with the cervix or uterus causes miscarriage, usually in the second trimester.
• Women having a disorder known as polycystic ovary syndrome (PCOS) are three times more likely to miscarriage in the early months of pregnancy.
• Your age, especially over age 35.
• Alcohol use, cocaine use, or cigarette smoking during pregnancy.

There is really nothing that can be done to prevent these miscarriages. In most cases, there is no reason why a second pregnancy cannot be carried to full term.

Miscarriage Symptoms

What are the signs and symptoms of having a miscarriage?

Symptoms of a miscarriage can be:

• Vaginal spotting or bleeding
  • The vaginal bleeding may be either heavy or light, irregular or constant. Vaginal bleeding coupled with pain is a symptom that may indicate that a miscarriage is more likely. But remember, first trimester bleeding may also occur with a normal pregnancy that carries to full term.
• Tissue and/or fluid passing from the vagina
  • This may look like a blood clot or a grayish matter passing through the vagina
• Cramping, abdominal pain, and/or lower back pain
  • Pain may start a few hours or even a few days after the bleeding begin.

Some women experience some spotty bleeding early in their pregnancy and go on to have perfectly healthy pregnancies. Nevertheless, if this occurs, contact your doctor immediately. An early miscarriage usually does not require any treatment because all blood and tissue is passed from the uterus. In some cases, a D&C (dilatation and curettage) is required. This is a procedure that cleans out the uterus, and can be performed in an outpatient facility, doctor’s office, or sometimes a hospital. Suffering a miscarriage can be heartbreaking for many couples. Consult your doctor if you have difficulty recovering either physically or emotionally.

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Pregnant women are bombarded with Dos and Don’ts. It’s tough to keep it all straight. Here’s help.

Healthy Pregnancy Tips At-a-Glance

Pregnancy Dos

Follow these helpful hints for a healthy pregnancy.

• Get all essential vitamins and minerals every day. Women need a lot more iron when pregnant. And sometimes it’s hard to get enough by eating alone. Ask your doctor if you should be taking a daily prenatal vitamin or multivitamin.

• Get 400 micrograms (or 0.4 mg) of folic acid daily. Getting enough folic acid (or folate) reduces the chances of some birth defects. Some women eat lots of certain foods and others take multivitamins to get enough folic acid during pregnancy. Find out how to get you’re your daily dose of folic acid.
• Eat a healthy diet. Load up on fruits, vegetables, and whole-grains (such as whole-wheat breads or crackers). Eat plenty of calcium-rich foods (such as non-fat or low-fat yogurt, milk, and broccoli) that your baby needs for strong bones and teeth. If you live in areas where fruits and vegetables aren’t in season, frozen vegetables are a good option. Avoid eating a lot of fatty foods (such as butter and fatty meats). Choose leaner foods when you can (such as skim milk, chicken and turkey without the skin, and fish). Get more tips on healthy eating for two.
• Gain a healthy, not excessive amount of weight. Research shows that women who gain more than the recommended amount during pregnancy have an elevated risk of obesity. On average, 25 to 30 pounds is a healthy weight gain over the 40 weeks of pregnancy. Check with your doctor to find out how much weight you should gain during pregnancy.
• Get enough sleep (try to get seven to nine hours every night). Aches, pains, anxiety and bathroom runs keep many pregnant women awake at night. To get some zzzzs, eat any large meals at least three hours before going to bed, get some easy exercise (like walking) and avoid long naps during the day. Sleep on your left side and use pillows between your legs and under your belly to help you get comfortable.
• De-stress. If you can, control the stress in your life. When it comes to work and family, figure out what you can really do. Set limits with yourself and others. Don’t be afraid to say NO to requests for your time and energy.
• Get Moving! Getting regular, low-impact exercise is good for you and your baby. Talk to your doctor about what is safe. Get more guidelines on exercising while pregnant.
• Get a handle on health problems. Talk to your doctor about how your health problems can affect you and your baby. If you have diabetes, control your blood sugar levels. If you have high blood pressure, monitor it closely. If you are overweight, talk to your doctor about whether you should lose weight.
• Ask your doctor before taking any medicines . Prescription, over-the-counter, and herbal medicine all can harm your baby. Find out if should continue taking prescription medicines. Get more facts on taking medicine during pregnancy.
• See your doctor regularly. Prenatal care can help keep you and your baby healthy, spot problems if they occur and prevent difficulties during delivery.
• Consider getting a flu shot. The flu can be dangerous for some moms-to-be. The Centers for Disease Control and Prevention (CDC) suggests vaccinations for all women who are at least 14 weeks pregnant during the flu season. Ask your doctor if you should get a flu shot.
• Wear your seat-belt correctly. Seat belts used correctly protect you and your unborn baby during a crash.The American Academy of Family Physicians recommends that pregnant women use seat belts that have a lap belt and a shoulder strap (3-point restraint). Seat belt straps should never go across your belly. The lap strap should go under the belly, across the hips. The shoulder strap should go off to the side of your belly and between your breasts. If you are not driving, the back seat is the safest place to sit.
• Ease the aches and pains. Don’t just accept discomfort as a necessary part of pregnancy. Hemorrhoids, heartburn, and leg cramps can all be helped. Here’s how.

Pregnancy Don’ts

Steer clear of these pregnancy no-nos to help keep you and your baby safe and healthy.

• Don’t eat fish with lots of mercury. Get the low-down on what fish to eat and what fish to avoid when pregnant.
• Don’t disregard foodborne illness. Eat, cook, handle and clean food safely! For both mother and baby, foodborne illness can cause serious health problems – or even death. Follow these simple food safety tips to keep yourself and your baby safe.
• Don’t use chemicals. Products including herbicides, pesticides, paint, stains, and some cleaning solutions may be harmful to your baby. If you must use these things, wear gloves, a mask, and keep the room well-ventilated.
• Don’t clean or change a cat’s litter box. This could put you at risk for an infection called toxoplasmosis. Toxoplasmosis is caused by a parasite that cats can carry in their feces. Toxoplasmosis can harm a fetus.
• Don’t take very hot baths, hot tubs, or saunas. High temperatures can be harmful to the fetus, or cause you to faint.
• Don’t use scented feminine hygiene products. Pregnant women should avoid scented sprays, sanitary napkins, and bubble bath. These products might irritate your vaginal area, and increase your risk of a urinary tract infection or yeast infection.
• Don’t douche. Douching can irritate the vagina, force air into the birth canal and increase the increase the risk of infection. Find out why you should always ask your doctor before douching.
• Don’t have optional x-rays. X-rays are a form of radiation that is linked to a very small risk of cancer for an unborn baby. But x-rays are usually safe during pregnancy. So if your doctor says you need x-rays for a health problem you should follow her advice. But sometimes doctors can use other tests in place of x-rays. And other times, x-rays can wait until after the baby is born.
• Don’t smoke tobacco. Tell your doctor if you smoke. Quitting is hard, but you can do it. Ask your doctor for help. Smoking during pregnancy passes nicotine and cancer-causing drugs to your baby. Smoke also keeps your baby from getting needed nourishment and raises the risk of stillbirth and premature birth (a small baby born too early).
• Don’t drink alcohol. Stop drinking alcohol if you drink it regularly. Experts are still unsure of the exact amount of alcohol needed to cause problems in your baby. But, both drinking every day and drinking a lot of alcohol once in a while during pregnancy can harm the baby.
• Don’t use illegal drugs. Tell your doctor if you are using drugs. Marijuana, cocaine, heroin, speed (amphetamines), barbiturates, and LSD are very dangerous for you and your baby.

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• Feeling restless or irritable
• Feeling sad, hopeless, and overwhelmed
• Crying a lot
• Having no energy or motivation
• Eating too little or too much
• Sleeping too little or too much
• Trouble focusing, remembering, or making decisions
• Feeling worthless and guilty
• Loss of interest or pleasure in activities
• Withdrawal from friends and family
• Having headaches, chest pains, heart palpitations (the heart beating fast and feeling like it is skipping beats), or hyperventilation (fast and shallow breathing)

After pregnancy, signs of depression may also include being afraid of hurting the baby or oneself and not having any interest in the baby.

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Depression can be described as feeling sad, blue, unhappy, miserable, or down in the dumps. Most of us feel this way at one time or another for short periods. But true clinical depression is a mood disorder in which feelings of sadness, loss, anger, or frustration interfere with everyday life for an extended time. Depression can be mild, moderate, or severe. The degree of depression, which your doctor can determine, influences how you are treated.

How common is depression during and after pregnancy?

Depression that occurs during pregnancy or within a year after delivery is called perinatal depression. The exact number of women with depression during this time is unknown. But researchers believe that depression is one of the most common complications during and after pregnancy. Often, the depression is not recognized or treated, because some normal pregnancy changes cause similar symptoms and are happening at the same time. Tiredness, problems sleeping, stronger emotional reactions, and changes in body weight may occur during pregnancy and after pregnancy. But these symptoms may also be signs of depression.

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But what pregnant women eat is more important than how much. A pregnant woman needs more of many important vitamins, minerals and nutrients than she did pre-pregnancy. To get enough nutrients, pregnant women should take a multivitamin or prenatal vitamin and eat healthy foods from the four basic food groups everyday including:

Fruits and Vegetables

Pregnant women should try to eat 7 or more servings of fruits and vegetables combined (for example: 3 servings of fruit and 4 of vegetables) daily.

Fruits and vegetables are rich sources of fiber, vitamins and minerals. Fruits and vegetables with vitamin C help you and your baby to have healthy gums and other tissues. Vitamin C also helps your body to heal wounds and to absorb iron. Examples of fruits and vegetables with vitamin C include strawberries, melons, oranges, papaya, tomatoes, peppers, greens, cabbage, and broccoli. Fruits and vegetables also add fiber and minerals to your diet and give you energy. Plus, dark green vegetables have vitamin A, iron, and folate, which are important nutrients during pregnancy.

One Serving Fruit = 1 medium apple, 1 medium banana, 1/2 cup of chopped fruit, 3/4 cup of fruit juice One Serving Vegetable = 1 cup raw leafy vegetables, 1/2 cup of other vegetables (raw or cooked), 3/4 cup vegetable juice

Whole-grains or Enriched Breads/Cereals

Pregnant women should eat 6 to 9 servings of whole-grain or enriched breads and/or cereals every day.

Whole-grain products and enriched products like bread, rice, pasta, and breakfast cereals contain iron, B vitamins, minerals, and fiber. Some breakfast cereals are enriched with 100% of the folic acid your body needs every day. Folic acid has been shown to help prevent some serious birth defects. Eating breakfast cereals and other enriched grain products that contain folic acid is important before and during pregnancy.

One Serving Cereal/Bread = 1 slice bread, 1/2 cup of cooked cereal, rice, or pasta, 1 cup ready-to-eat cereal

Dairy Products

Pregnant women should try to eat 4 or more servings of low-fat or non-fat milk, yogurt, cheese or other dairy products every day.

Dairy products provide the calcium you and your baby need for strong bones and teeth. Dairy products are also great sources of vitamin A and D, protein, and B vitamins. Vitamin A helps growth, fight infection, and vision. Pregnant women need 1,000 milligrams (mg) of calcium each day. If you are 18 or younger, you need 1,300 mg of calcium each day.

Try to eat low-fat or non-fat milk and milk products to lower your fat intake. Other sources of calcium include dark green leafy vegetables, dried beans and peas, nuts and seeds, and tofu. If you are lactose intolerant or can’t digest dairy products, you can still get enough calcium. There are several low-lactose or reduced-lactose products available. In some cases, your doctor might recommend a calcium supplement.

One Serving Dairy = 1 cup of milk or yogurt, 1 1/2 oz. natural cheese, 2 oz. processed cheese

Proteins

Pregnant women and their growing babies need 10 grams of protein more than non-pregnant women. Pregnant women should eat 60 grams of protein every day.

Two or more 2-3 ounce servings of cooked lean meat, fish, or poultry without skin, or two or more 1 ounce servings of cooked meat contain about 60 grams of protein. Eggs, nuts, dried beans, and peas also are good sources of protein. But don’t rush out and buy high protein drinks! Women in the United States regularly eat more protein than they need. So you probably won’t have to make an effort to eat the needed 60 grams of protein a day.

Don’t eat uncooked or undercooked meats or fish. These can make you sick and may harm your baby. Pregnant women should also avoid deli luncheon meats.

Protein builds muscle, tissue, enzymes, hormones, and antibodies for you and your baby. Protein-rich foods also have B vitamins and iron important for your blood.

One Serving Protein = 2-3oz. of cooked lean meat, poultry, or fish, 1 oz. meat also = 1/2 cup cooked dried beans, 1 egg, 1/2 cup tofu, 1/3 cup nuts, 2 T. peanut butter

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The changes in your body can cause nausea and vomiting when:

• you smell certain things,
• you eat some foods,
• you are tired,
• you are stressed,
• or for no apparent reason

You may be able to reduce nausea by changing when and what you eat.

• Eat smaller meals, such as six to eight small meals instead of three larger ones each day.
• Don’t go for long periods of time without eating.
• Drink fluids between, but not with, meals.
• Avoid foods that are greasy, fried, or highly spiced.
• Avoid strong, foul and unpleasant odors.
• Rest when you are tired.

Severe nausea and vomiting in pregnancy is rare. But constant vomiting can cause you to lose needed water and become dehydrated. If you feel that your nausea or vomiting is keeping you from eating right or gaining enough weight, talk with your doctor.

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• Get your diabetes under control before you get pregnant. Try to get your blood sugar under control three to six months before you get pregnant.
• Always keep your blood sugar under control during your pregnancy. Keep food, exercise, and insulin in balance. Talk with your doctor or a registered dietitian to help you follow a special meal plan. Remember, as your baby grows, your body changes, and these changes will affect your sugar levels. If your blood sugar rises too high, the increased sugar crossing into the placenta can result in a large, over-developed fetus with birth defects or an infant with blood sugar level problems.
• Be sure to get enough of the B vitamin folic acid, every day. Women with diabetes might be at increased risk for having a baby with a serious birth defect. Getting enough folic acid each day can help reduce this risk.

Gestational diabetes is a form of diabetes that begins during pregnancy and usually goes away after the birth of the baby. If you have gestational diabetes, this means that you have a high amount of sugar in your blood during pregnancy. This form of diabetes can be controlled through diet, medication, and exercise, but if left untreated, gestational diabetes can cause health problems for both you and your baby. If you develop gestational diabetes, your doctor will refer you to a registered dietitian who can help you with special meal plans to control your blood sugar.

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