The Role of Protein

The Role of Protein

July 3rd, 2010 by admin  |  No Comments

The body needs many things to survive and to function at peak performance. One of the most important of these is protein. Protein is a macronutrient; this means that our bodies need quite a bit of it, as opposed to micronutrients like vitamins, which are not needed in large quantities.

Protein is a part of every cell in the body, and is used to perform many vital tasks, such as the creation of enzymes and hormones, and the building of tissue. Our bones, muscles, skin, and blood are all created using protein. Proteins are made up of amino acids, some of which our bodies are incapable of producing; we must provide these to our bodies through our diet. Unlike fat or carbohydrates, the body does not retain stores of protein, so we much continually replace it.

How Much Protein Do We Need?

The amount of protein recommended daily ranges from 10-35%, depending on age and gender. While high protein, low carbohydrate diets have been popular in recent years, the truth is that our bodies do not need to be overloaded with protein. A child between 1-3 years old requires on 13 grams of protein a day, while even an adult male needs only 56 grams. This isn’t really a lot, when you consider that one cup of milk contains 8 grams of protein. A child who has several glass of milk a day will easily meet and even exceed protein requirements.

What Foods Provide Protein?

The average person gets more than enough protein through their diet. Foods high in protein include eggs, meat, poultry and fish, dairy products, beans and nuts. As long as your diet contains some of these foods on a regular basis, you are likely getting enough protein.

A vegetarian or vegan diet can present some difficulties in getting enough protein, but it is certainly possible to do so. It simply requires a good understanding of nutrition and what non-animal sources of protein are available. In addition to the options above, tofu, some fruits and vegetables, and many grains contain protein as well.

Are All Proteins Equal?

There are two types of protein sources. They are incomplete, and complete proteins. A complete protein contains all of the amino acids our bodies require to survive. Complete protein sources are generally animal proteins such as meats, eggs, and dairy products.

It is possible to obtain all of the amino acids through a variety of other protein sources by mixing and matching these foods into your diet to ensure you are getting everything you need. Those who do not consume animal products will need to make sure various sources of proteins are incorporated into their diet to ensure the amino acids are all represented.

Some sources, while listed as complete proteins, may not be the best choice because they can be high in fat. A steak is a complete protein, but is also high in saturated fat. Dairy products too can be sources of excess fat. In moderation, these are excellent sources of protein and can be incorporated into a healthy diet. Leaner sources of protein, such as chicken, are a better choice for daily consumption, however.

Although the diet industry has pushed protein supplements in the form of bars and shakes for years, for most people the better choice is a healthy diet incorporating high quality, low fat protein sources. Synthetic sources may contain other ingredients that are neither necessary nor healthy.

Food Additives During Pregnancy

Food Additives During Pregnancy

July 2nd, 2010 by admin  |  No Comments

Most of the processed foods that we eat are filled with additives and preservatives. These are intended to improve the look, flavor, and longevity (shelf life) of these foods. While most of them are not dangerous during pregnancy, there are some additives that should be avoided.

The most important tool you have for protecting yourself and your baby from potentially harmful food additives is carefully reading product labels, and knowing what to look for.

MSG

Monosodium glutamate, or MSG, is a common additive in many processed foods including canned vegetables and frozen foods. Research shows a potential link between MSG and neurological disorders, and it can also affect your blood pressure, especially if it is already high.

Artificial Colors

Some are safe, but some are decidedly not. To make it easier on yourself, avoid artificial colors altogether; but just in case, it’s good to know which ones have been linked to serious conditions such as cancer. Completely avoid: Blue #1, Blue #2, Citrus Red #1. Citrus Red #2, Green #3, Red #3, Red #40 and Yellow #6. These are all potentially harmful to both you and your growing baby.

Nitrates and Nitrites

Found in processed meats such as hot dogs, bacon and sausages, these can cause a dangerous blood disease in your unborn child.

Artificial Sweeteners

There are a number of artificial sweeteners on the market today designed to lower the calorie content of foods. They are normally found in diet foods, however, watch for them in foods labeled “No Sugar Added”, as often artificial sweeteners have been added instead. The most common types of artificial sweeteners are aspartame, sucralose, and saccharin.

Of these three, saccharin is the one you most need to avoid. The FDA requires that foods contain it carry a warning on the label – not a good sign for consuming it during pregnancy.

Aspartame is a controversial sweetener; some say it is ok in moderation, but there have been studies linking it to various diseases, so it’s best to avoid it altogether. Sucralose is generally considered to be safe; however it has not been around long enough or tested well enough in pregnant women to be certain.

Other Additives to Avoid

Watch out for any food that contains BHA or BHT, Heptylparaben, Mannitol and Disodium Guanylate, Propyl Gallate, and Sodium Aluminum Silicate. All of these additives have been linked with fetal harm and should be avoided completely during pregnancy.

Safe Additives

There are some food additives that might sound dangerous but actually aren’t. Many of these are vitamins being added to fortify food. Folic acid, an important B vitamin during pregnancy, is a healthy additive in your food. Ascorbic acid is also ok, although it sounds a bit scary! It’s actually vitamin C. Natural additives such as pectin or citric acid are also safe during pregnancy.

The best way to avoid getting any of the dangerous additives is to eat fresh, home made foods and avoid processed foods as much as possible. When you do pick up a can or jar off the shelf, read the label carefully. If you aren’t sure what something is, look it up before consuming it. Look for foods labeled “all-natural” “no preservatives” and “no additives”. These foods may be more expensive and less convenient, but when your baby’s health is on the line, it is worth the extra time and expense.

Is All Cheese Safe During Pregnancy?

Is All Cheese Safe During Pregnancy?

July 1st, 2010 by admin  |  No Comments

Cheese is a great source of calcium and a healthy snack for pregnant women. However, there are some cheeses that should be approached with caution to avoid potentially harmful bacteria. You may have heard that you should avoid “soft” cheese such as Brie, as well as Feta cheese. Not all of these cheeses are dangerous, you just have to check for one important word: pasteurized.

What Is Pasteurization?

Created by (and named for) chemist and microbiologist Louis Pasteur in the mid 1800s, the process of pasteurization is intended to kill dangerous bacteria, or pathogens in foods. It is most often used on milk, and involves heating the milk to a temperature high enough to kill the bacteria. The term flash pasteurization simply means the product is heated very quickly and then cooled again. This process is often used on eggs and is believed to improve the taste.

Milk sold in US grocery stores today has been pasteurized. It not only makes the milk safer for consumption, but also extends shelf life. You can also purchase eggs that have been pasteurized, which allows the consumption of them in recipes where they are not cooked to be safe.

Pasteurization And Cheese

The reason that some cheeses have been on the unsafe list for consumption by pregnant women is that they are made with unpasteurized milk. This means that they can contain listeria, a bacteria known to be very harmful or even deadly to a developing fetus. This is the same reason pregnant women are advised against eating deli meats, which can often contain listeria as well.

Soft cheeses like Brie, Camembert, and blue cheeses as well as Feta cheese are often made with unpasteurized milk. The reason for choosing this less-safe option is generally the flavor. These cheeses depend on bacteria for their unique taste, and pasteurized milk can affect the flavor, so many manufacturers continue to make their cheese with raw milk. However, not all of these cheeses are made with unpasteurized milk. Read the label – if it states that pasteurized milk was used, the cheese is safe for consumption during pregnancy.

With more companies producing pasteurized cheeses, Brie, Feta, and the rest of the once-banned soft cheeses can make reappearance in a healthy pregnancy diet.

What About Other Cheeses?

Hard cheeses, such as cheddar and parmesan, are safe to consume during pregnancy. With all cheeses, however, make sure to follow safe handling instructions. Keep the cheese refrigerated, and don’t eat it past the best by date on the package. If you are purchasing your cheese from a deli, try to choose one that is busy and thus has a high turn-around for the cheese on their shelves. Even cheese made with pasteurized milk can be re-contaminated if not handled properly.

Processed cheeses such as American, ricotta, cream cheese and cottage cheese are also considered safe for consumption during pregnancy, but follow the same warnings listed above to ensure food safety. The rule of thumb is to refrigerate and consume promptly.

If you aren’t sure about a cheese, simply don’t eat it. That tantalizing cheese tray at the party may look delicious, but unless you are sure of what is on it and how long it has been sitting out, skip it. It’s not worth your baby’s health.

By taking some precautions, you can make all kinds of cheeses a healthy part of your pregnancy diet, and enjoy some you might have thought were off limits.

The Role of Vitamins

The Role of Vitamins

June 30th, 2010 by admin  |  No Comments

When many of us think of vitamins, we picture a bottle of pills or chewable capsules. It has become so common to think of “taking your vitamins” that we often forget where vitamins really come from.

Vitamins are naturally occurring, organic substances found in plants and animals. They are necessary to good health and help our bodies to function properly. Each vitamin has a role to play, and it’s important to get enough of all the necessary vitamins to ensure a strong and healthy body.

What They Do and Where to Find Them

Vitamins are generally known by letters, Vitamin A, B, C and so on, but they also often have another name. Knowing which vitamin is which, what they do for the body, and which foods provide them makes it easy to eat a balanced diet.

  • Vitamin A. This vitamin is available from both plant and animal sources. It plays a major role in protecting the immune system, eye health, reproduction, and helps build barriers in both the skin and linings of internal systems to keep out harmful bacteria. You can find Vitamin A in beef or chicken liver, dairy products, and many fruits and vegetables, especially carrots, spinach, kale, cantaloupe and apricots.
  • Vitamin B6. Necessary to immune and nervous system function, vitamin B6 also creates enzymes that metabolize proteins, and is required to create hemoglobin, which carries oxygen within the bloodstream. Vitamin B6 can be found in foods such as potatoes, bananas, garbanzo beans and chicken.
  • Vitamin B12. This vitamin is required to create red blood cells and support neurological function. Foods that provide Vitamin B12 are beef liver, clams, yogurt, and fish such as trout and salmon.
  • Folate. Another one of the B vitamins, folate has recently been shown to reduce the risk of a number of birth defects including spina bifida. You can get folate from foods such as whole grains and leafy greens like spinach and broccoli.
  • Vitamins B1-6 and B7. Also known as thiamine, riboflavin, niacin, pantothenic acid and biotin, the remaining B vitamins are also important to good health, helping to metabolize food into energy and create red blood cells. B vitamins can be found in a variety of foods such as meats, poultry, eggs, and green vegetables.
  • Vitamin D. Crucial to healthy bones, this vitamin helps in the absorption of calcium and bone growth. It also plays a role in immune health. This vitamin does not appear naturally in many foods, however it can be found in fish such as salmon, tuna, and sardines. Vitamin D is also absorbed into the body through sun exposure, however too much exposure to UV rays carries a risk.
  • Vitamin E. An antioxidant which can help to rid the body of free radicals, Vitamin E also supports a healthy immune system. This vitamin can be found in nuts such as almonds, peanuts and hazelnuts, as well as sunflower seeds, broccoli, and spinach.
  • Vitamin K. This vitamin plays an important role in blood clotting as well as maintaining healthy bones and tissue. It is most commonly found in leafy green vegetables such as kale, collard greens, spinach and broccoli.

Getting Enough Vitamins

It can be difficult to tell if you are getting enough vitamins from your diet, so it’s not a bad idea to take a daily multi-vitamin. Just be careful not to overdo it on supplements. Taking too much of some vitamins can actually be detrimental to your health. A balanced diet and a basic multi-vitamin should be sufficient to provide your body with what it needs to function and stay healthy.

Why you Need a Prenatal Supplement?

Why you Need a Prenatal Supplement?

June 29th, 2010 by admin  |  No Comments

Even if you are striving to eat a balanced diet from all four food groups, your vitamin and mineral intake can still fall short. During pregnancy, it is especially vital that you get the needed amounts of all of the necessary nutrients to support your health as well as your baby’s growth. In order to help you meet all of your nutritional needs, your doctor will recommend that you take a prenatal supplement.

What Is A Prenatal Supplement?

Like other multivitamins, prenatal supplements offer a combination of all of the vitamins and minerals you need on a daily basis. Just as some supplements are specifically targeted to other populations such as men, women, seniors or children, a prenatal supplement contains specific levels of vitamins and minerals to meet the needs of a pregnant woman. Prenatal supplements generally contain more of the nutrients pregnant women require to remain healthy and nourish the baby growing within, such as folic acid, calcium, and iron.

Where Should I Get My Supplements?

There are two options for prenatal supplements; over the counter and prescription versions are both available. Talk to your doctor about which option is best for you. Prescription supplements often contain larger doses of important nutrients, but can also cause reactions such as nausea and constipation. Over the counter options can be purchased at a drugstore, grocery store or any other store that offers vitamin and mineral supplements. If the options are confusing, ask the pharmacist for help. If your doctor has prescribed a supplement, do not switch without asking first. There may be a reason in your medical history why that particular supplement was chosen for you.

If you are having a really bad reaction to your current supplement, you should be able to switch to a different option with your doctor’s help. It may take some trial and error to find one that you tolerate well.

Can’t I Just Eat Right?

You can, and you should eat right during your pregnancy! But some of the nutrients your body needs may be difficult to get in the right amounts from your diet. Prenatal supplements aren’t intended to replace a healthy, balanced diet, but to support it by filling in any potential holes in your nutrition. Pregnancy isn’t a good time to take chances on getting the right nutrients. Your baby’s health depends on your heath – so take good care of it and take every precaution to make sure you are getting all the vitamins and minerals you need.

Tips for Taking Prenatal Supplements

Some pregnant women struggle with taking their prenatal vitamins due to nausea. If you are feeling sick, try to take your vitamin at a time of day when you are feeling the least nauseous. You may find that taking them with food helps to ward off the nausea as well. To help your body get used to them, try to take them at the same time every day. Remember that if you aren’t eating well due to nausea, it’s even more important to get nutrition into your body in any way you can. If you do miss a day, there is no need to double up on your supplements. In fact, this might not be a good idea as too much of certain vitamins and minerals can be detrimental to your health.

If you are not yet pregnant but planning to conceive, start taking prenatal vitamins as soon as you start trying. You won’t know you are pregnant until your baby has already been growing for several weeks, so make sure you are already providing a healthy body in which your baby can thrive.

Your Diet During Pregnancy

Your Diet During Pregnancy

June 28th, 2010 by admin  |  No Comments

When you are pregnant, it is important to remember that everything you put into your body, you are also putting into your baby’s body. A diet filled with healthy foods and free of potentially harmful ones is therefore absolutely vital to a healthy pregnancy.

When you find out you are pregnant, it’s a good time to review your current diet and make the necessary changes. You will need to provide your baby with all the nutrients required for growth, so make sure they are all represented in your diet.

Eat From All the Food Groups

A balanced diet includes foods chosen from all of the food groups. During your pregnancy, you should aim to eat the following amounts from each food group:

  • Grains, such as breads, pasta and rice: eat 6-9 servings a day. Choose whole grain options such as brown rice and whole-wheat bread.
  • Fruits and vegetables: eat a minimum of 5 servings a day. Be sure to include both fruits and vegetables, and choose a wide variety of different types to get all the varied nutrients they offer.
  • Dairy products, such as milk, yogurt, and cheese: eat 4 servings a day. Choose low-fat options and look for choices fortified with vitamin D.
  • Meats, poultry, fish, and beans, as well as other protein sources: eat 2 servings a day. Look for lean meats and include fish as well for the important Omega-3 fatty acids.

What Is A Serving?

When reading the recommendations above, you might think that’s a lot of food to fit into a day. This is because most of us have a skewed view of what a serving should look like. In our society of oversized portions, we have come to think more is better. But learning to eat the appropriate portion sizes will help us to keep a healthy, balanced diet, and eat the right amounts of the foods we need. This is especially vital during pregnancy when it might be hard to eat the right amount due to the pressure of the uterus on the stomach.

Sample servings of all of the food groups include:

  • For a serving of grains: one slice of whole wheat bread, half a cup of cooked pasta or rice, half a cup of hot cereal or one cup of cold cereal
  • A serving of fruits or vegetables is one medium sized fruit like an apple or a pear, half a cup of cooked vegetables, or three quarter of a cup of fruit juice.
  • A proper serving size for a protein on your plate is about a two to three ounce piece of meat or chicken, one egg, or one third of a cup of nuts.
  • To get a serving of dairy, try one cup of milk, one cup of yogurt, or one and a half ounces of cheese.

What About Sweets And Fats?

As with any healthy diet, during pregnancy sweets and fats should be kept to a minimum. Although fat is a necessary component of a healthy diet, if you are eating the proper amounts from the food groups, you are likely getting all the fat you need. Extra fats are not healthy, and neither are added sugars. It’s ok to have a treat once in a while, but don’t make it a regular habit. It will take the place of a serving of much-needed nutrients in your diet, and your baby needs all the nutrition you can get.

If you are getting all your recommended servings from the four food groups, you are well on your way to a healthy pregnancy. It is still a good idea to take a prenatal vitamin, however, to fill in any nutritional gaps.

Talking to Your Doctor Before Trying to Conceive

Talking to Your Doctor Before Trying to Conceive

June 22nd, 2010 by admin  |  No Comments

Some people are more diligent about going to see their doctors than others. They may be good about going for an annual physical. They may be the first in line to get any necessary immunizations. They may also find that they rush to the doctor when they are sick or need some sort of medical attention.

There are many reasons as to why we visit our doctors each year. When it comes to conception, however, many people don’t think about the necessity of talking to their doctor. Though it’s not always a necessity, it can really be wise. There are so many things to consider when we want to conceive, and therefore talking to our doctor can really help to get us focused on the right things. It doesn’t mean that you can’t or won’t get pregnant without first talking to your doctor. It does however help you to understand any possible risks, and most especially focus on what you need to in order to actually get pregnant.

Take the Mystery Out of the Equation

As there is just so much information out there, much of which is conflicting, it’s no wonder that it can be confusing to understand what it takes to get pregnant. On the surface, it all makes sense and we understand how it all works. However when you get down to it, there are a lot of factors that need to be in place to actually get pregnant.

It can be helpful to talk to your doctor about ovulation, timing, and all of the other factors involved in conception. If you have tried to get pregnant before or had any sort of issues in the past, this is a good time to talk to your doctor and get everything out on the table. Rather than suffering through the conception process not really knowing what you’re doing, talking to a doctor can really help to take the mystery out of the whole process. It sure beats taking advice from a friend that may or may not be correct or accurate!

It’s Important to Discuss Any Medical Issues

There are many different checklists out there that can help you to get prepared for your doctor’s appointment. Though you may not realize it, discussing issues such as family history and any medical conditions can be quite important to your chances of getting pregnant and enjoying a healthy pregnancy overall. You want to understand if you have diabetes, high blood pressure, or other health problems that can become an issue in your pregnancy. You also want to learn what you should do during the conception or even pre-conception phase. Taking prenatal vitamins in advance for example is always a good idea.

Your doctor will likely review your health, your family history, and your current state to understand what your whole picture of health is. They will want to present any possible risks to you. They will also want to make you aware of certain factors, such as what stress can do to the potential of getting pregnant. So while talking to your doctor isn’t a necessity before trying to get pregnant, it can be of great help to you and your partner. You can ensure that your health is where it needs to be, and that you know what to expect as you walk down the road to conception.

The Danger of Smoking During Pregnancy

The Danger of Smoking During Pregnancy

June 21st, 2010 by admin  |  No Comments

We know that it’s a bad habit, but yet many of us pick it up somewhere along the way. There’s nothing cute or glamorous about smoking, but yet many women still can’t kick the habit. It may have been something that you picked up when you were much younger, and have inevitably become addicted to. It may be something that you turn to when you’re stressed or when you’re in a social situation.

The smoking pattern of everyone is quite different, but yet the results are the same. Though we hear it time and time again, we somehow ignore the warnings that smoking is bad for us. We know that there is long term potential risks and danger to our health, but we have such a difficult time in quitting. When it comes to pregnancy however, there has never been a greater reason to quit the bad habit. Though we know that smoking is bad enough for us, it takes things to an exponential high when it comes to smoking during pregnancy. Quitting smoking is what you should do for the baby, and there are many reasons why.

Consider the Risks to Your Pregnancy

Though common sense can tell you what you already know, smoking is inherently bad for you and your baby. If the risks to you alone weren’t enough to get you to quit before, consider what smoking can do to your baby and to your pregnancy. The risks as you can see on a chart like this are numerous and therefore this is something to stand up and take notice of.

During pregnancy, there are a great number of risks that can come about as a result of smoking. If you are worried about maintaining a healthy pregnancy, then smoking is the first thing to cut out. When you smoke, it cuts off oxygen and nutrients that your baby and your placenta need to thrive and survive. When this happens, your baby isn’t getting what it needs. Additionally the placenta will spread out in search of oxygen for the baby and this can lead to placenta previa. In this condition, the placenta can cover up the cervix and this is a huge danger. You contribute to the risks of an ectopic pregnancy, vaginal bleeding, and a displacement of the placenta. These are only the risks present to and during your pregnancy – it does get worse!

Consider the Risks to Your Baby

As if the risks to your pregnancy aren’t enough, consider the actual risks to your unborn child. When a woman is pregnant, she will usually put nothing before the health and safety of her baby. She lives for her baby and does whatever she can to nurture and care for her baby in the womb. When you smoke however, this nurturing isn’t exactly happening.

Smoking can lead to miscarriage, stillbirth, low birth weight, and many of these unthinkable consequences of pregnancy which lead to the unthinkable with your baby. You are contributing to possible birth defects such as a cleft lip and may even cause actual breathing problems in your newborn once they are born. Down the road, smoking during pregnancy may even contribute to your child developing asthma. So you can see that the risks far outweigh the necessity to light up. If you ever needed a reason to quit smoking, let the health of your baby be the incentive that you needed.

Feeling Out of Breath During Pregnancy

Feeling Out of Breath During Pregnancy

May 21st, 2010 by admin  |  No Comments

There are many things that we anticipate in pregnancy and many things that we can’t possibly predict. We certainly expect that we are going to gain weight and gain that all important and all adored baby bump. We may very well expect that we are going to suffer through certain symptoms such as nausea, vomiting, or even backaches. Many of us know that pregnancy isn’t always going to be a pleasant experience, but that with the bad comes the good and that means that we will end up with a baby at the end of the process. This is well worth it, we tell ourselves, and we deal with the circumstances we are dealt.

There are, however, certain aspects of pregnancy that we may not be ready for. When women feel shortness of breath, they tend to worry. They can’t understand why they feel breathless, and therefore it’s important to explain why a woman may feel this unanticipated symptom of pregnancy.

Where Are You At in Your Pregnancy?

There is a multitude of reasons as to why you may get out of breath during your pregnancy. It is usually due in large part to exactly where you are at in your pregnancy as that can make a big difference. What you feel in your first trimester is very different than your second trimester. What you feel and experience in your third trimester doesn’t even compare to anything else as your body is working hard to prepare for baby’s arrival and doing everything it can to pull from the resources. Therefore if you feel short of breath, it’s important to consider what stage of your pregnancy you are at so that you can get the necessary explanation.

In the first trimester, the blood flow multiplies exponentially. This is to get ready for everything that baby will need, it is to build the placenta, and it is to prepare for the pregnancy overall. You will have a great deal of additional blood flow and hormones in your pregnancy, and as this is all happening it can result in you feeling a bit short of breath. Though this is short-lived, it can help to know what exactly is going on.

As you can see, feeling shortness of breath later on is due to other circumstances. It is often due to the extra weight that you are carrying around, and it is also due to your growing uterus pressing up on the diaphragm. As the baby gets into the position for birth, the pressure on the lungs and the diaphragm continues and grows exponentially. This is however a great indication that the baby’s arrival is getting near.

Consider This in Your Daily Activities

Many women are taken off guard by this shortness of breath and don’t really know how to account for it in their everyday life. It can become a very frustrating issue for women when they go to their regular workouts, but it is something that can be worked around. Taking a yoga class that focuses on breathing and taking it a bit slowly with your workout regimen can help you to get used to this. It won’t necessarily last the entire pregnancy, but it is something that you should plan for. Though walking up a flight of stairs may leave you out of breath now, it will get better later on. It’s a symptom of pregnancy like anything else, and therefore it will subside and you will get back to your normal self in no time.

Ensuring That You Stay Within a Healthy Pregnancy Weight Gain

Ensuring That You Stay Within a Healthy Pregnancy Weight Gain

May 20th, 2010 by admin  |  No Comments

Though you may not want to admit it, you are going to gain some weight during your pregnancy. Even the healthiest and most fit woman will gain weight. This is a time in your life when it’s a good thing to gain weight. You don’t want to focus on dieting or any weight loss efforts. It’s actually desired that you gain weight for the good of your pregnancy and your baby. This may come as a very difficult adjustment for some women who focus so much of their time and attention on losing weight and staying fit and trim.

When it comes to pregnancy though, this is a time to focus on what’s best for you and your unborn child. If you limit yourself with your calories or work hard to avoid weight gain, you are going to regret that decision later on. Gaining the proper amount of weight ensures that your baby gets all the nutrients that it requires. It also ensures that the baby grows to a healthy and suitable size for delivery.

So What’s the Proper Range Anyhow?

The average weight gain that should be expected during a pregnancy is around 25-35 pounds. As you can see though that is due in large part to what your body type was before pregnancy. If you were underweight before you got pregnant, then you may be required and encouraged to gain a bit more weight than that. If you were overweight before you got pregnant, then you may be encouraged to gain a bit less weight. If you are carrying multiples, then the amount of weight gain will be all together different and may be double the average. If in doubt talk to your doctor and compare where you should be with where you started from pre-pregnancy.

How Do You Keep the Weight In a Healthy Range?

The problem is that many women consider pregnancy to be a time for going crazy with their eating. They have it ingrained into their heads that they are “eating for two” and this somehow gives them a license to get a bit crazy with their eating habits. It’s important to remember that while you do want to eat a healthy number of calories, you’re not necessarily eating for two per se. You should increase your calorie count by about 300 calories per day. This really isn’t much when you think about it as it can be consumed in a half of a sandwich and a cup of yogurt. So think about that the next time somebody says that you are eating for two.

This should also be a time where you are focused on eating the right foods. Though you may have cravings or hankerings for a whole plethora of unhealthy and sabotage foods, you can’t give in to all of these. You want to eat foods that are healthy and which provide your baby with all the right nutrients. Eating a diet rich in vitamins and minerals that is well balanced and comprised of lean proteins, fresh fruits and vegetables, dairy products, and whole grains is the preference. Rather than giving into every single craving for ice cream and french fries that you have, make that more of a treat than a staple. Learn how to enjoy eating during pregnancy, but ensure that it is still a healthy affair for you and your baby overall.

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