Cover_PregnancyNutrition
  • Sample pages
  • Page 1

    Introduction

    As a pregnant woman, you’ll never have the opportunity to nurture your children again the way you do right now, while they’re safely inside you, tucked away from the outside world. This could likely be the last time you’ll be able to get your child to eat his or her vegetables without a fight!

    Proper pregnancy nutrition is a vital factor in fetal development, since the fetus is physically incapable of providing for itself, nor can it show any visible signs of malnourishment between monthly check-ups like a newborn can. That means that for the next nine months, it’s going to be completely up to you to ensure that you are properly eating for two, taking in the foods that are rich in the nutrients that will help your baby be healthy.

    Eating the right foods is also important for you because your baby is going to take what it needs long before those nutrients ever have the opportunity to go through your system. By not eating properly, you would not only harm your baby, but you would also be harming yourself.

    This book was written from the perspective of “Dr. Mom,” rather than “Dr. Smith.” Throughout the coming sections, you’ll find a thorough breakdown of the nutrients you need to ensure you deliver a healthy baby. Then, if you want to further your learning, you can go on to read Pregnancy Nutrition Part 2, where I’ll provide basic guidelines for the trimester-by-trimester dietary changes you’re going to have to make.

    Happy Reading and Eating!

  • Page 2

    From A to Zinc

    The first step to getting proper vitamins during your pregnancy is understanding what you’re eating, how much you should eat, why you’re eating it and how it’s going to help your baby.

    Please note: Be sure your physician knows exactly what vitamins, medications and supplements (including herbal) you take, regardless of how insignificant you may believe them to be. We have provided guidelines to go by, but every woman is different and your doctor will know what is best for you individually.

    Here is a list of the most important vitamins you should ingest during your pregnancy:

    1. Vitamin A: Vitamin A helps the development of baby’s bones and teeth, as well as their heart, ears, eyes and immune system (the body system that fights infection). Vitamin A deficiency has been associated with vision problems, which is why your mom always told you to eat your carrots when you were a kid! Getting enough Vitamin A during pregnancy will also help your body repair the damage caused by childbirth.

      Pregnant women should consume at least 770 micrograms (or 2565 IU, as it is labeled on nutritional labels) of Vitamin A per day, and that number almost doubles when nursing to 1300 micrograms (4,330 IU). Be aware, however, that overdosing on Vitamin A can cause birth defects and liver toxicity. Your maximum intake should be 3000 mcg (10,000 IU) per day. Vitamin A can be found in liver, carrots, sweet potatoes, kale spinach collard greens, cantaloupe, eggs, mangos and peas.

    2. Vitamin B6: Also known as Pyridoxine, Vitamin B6 helps your baby’s brain and nervous system develop. It also helps Mom and baby develop new red blood cells. B6 has also been known to help alleviate morning sickness in some pregnant women.

      Pregnant women should consume at least 1.9 mg per day of Vitamin B6. That amount rises slightly when nursing to 2.0 mg per day.

      Vitamin B6 can be found in fortified cereals, as well as bananas, baked potatoes, watermelon, chick peas and chicken breast.

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Pregnancy Nutrition: Action Steps to Ensure a Healthy Child Part I

Are You Expecting?

Find Out Everything You Need to Know About Pregnancy and Nutrition Without Having to Buy a Dictionary!

There is no time in your child’s life that nutrition is going to be as important as it is right now, when it hasn’t even drawn its first breath. Proper nutrition and good health are a vital part of having a healthy pregnancy, preventing many major birth defects and decreasing your chance of delivering a premature or low birth weight baby.

Since your baby is obviously incapable of eating by itself at this point in time they are going to get all of the nutrients they need to grow and develop properly from the foods that you eat. During your pregnancy, the nutrients that you take in are going to have to sustain both your health and that of your fetus, so it’s essential that you make sure you’re getting enough of the necessary vitamins and minerals for both of you.

Your Prenatal Vitamins Aren’t Enough!
Many women read the section above and think, ‘I’m taking my prenatal vitamins like my physician told me, and I’m trying to eat healthy. Do I still have to worry about my nutrition?’ The answer to that is ABSOLUTELY. Prenatal vitamins help, but there is no substitute for proper nutrition during the gestation period. There is a reason that prenatal vitamins are called nutritional supplements. On their own they’re not sufficient to ensure that your baby grows and develops properly. That’s why it’s vital that you understand what you need to do during your pregnancy to keep both you and your baby healthy.

Here is what you will learn inside this guide….

Part I:

  • What vitamins and nutrients you need to keep you both healthy
  • What foods to eat to get those vitamins and nutrients
  • What foods you should stay away from

Part II

  • How much to eat and when to eat
  • What to do when you can’t follow a regular pregnancy “diet”
  • What exercises to do while pregnant
  • How to lose those pregnancy pounds afterward quickly and painlessly, even if you’re nursing
  • And a lot more!
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