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The Lowdown on Pregnancy Nutrition
Once a woman finds out she is pregnant, one of her first concerns will be how to get the proper nutrition during pregnancy. The requirements of proper eating change somewhat when one begins to eat for two. Fortunately there are some basic principles that a woman can follow to make sure that she and her unborn baby get all of the pregnancy nutrition needed to keep both healthy.
The first important principle to know is that eating for two does not necessarily mean eating twice as much for nine months. The reality is that for proper pregnancy nutrition, an expectant mother only needs to consume an extra 300 calories per day. Instead of doubling up on meals, it is sufficient to add a healthy extra snack or two to a typical diet. The advantage to light, frequent snacking is also to help regulate blood sugar as well as alleviating the nausea of morning sickness.
In order to fulfill the nutrition requirements during pregnancy, a woman should try to eat at least nine servings of grains, and at least half of those servings should come from whole grain products. Her diet should also include a minimum of seven fruits and vegetables, three helpings of milk or milk products, and three protein servings. With the inclusion of six-eight glasses of water each day to help with hydration, pregnancy nutrition is met satisfactorily.
Getting Proper Pregnancy Nutrition on the Run
There are a number of choices a woman can make for quick foods when she is too busy to cook. Individual fruit bowls are available and are easy to transport. Raisins or baby carrots can be a fast and healthy snack, and yogurt and string cheese are a speedy alternative to one of the daily milk servings. If it becomes necessary to stop by a fast food restaurant for lunch, try to choose an establishment that offers a complete salad bar.
Finally, don't forget a daily dose of prenatal vitamins. Even the most conscientious about pregnancy nutrition may have trouble meeting the requirements for iron and calcium when those requirement increase to support the unborn child. Folic acid is a vital element for preventing some birth defects, and should actually be increased prior to conception if at all possible.
Pregnancy nutrition deserves special attention during this special time of life, but it is not a mystery that has no solution. A good nutrition plan can increase the odds of having a healthy baby, and can help a woman feel better during those nine months of carrying her child.
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