It is hard to believe that women do have a hard time eating healthy when they are expecting a visit from the stork.  The sad truth is some women find it very hard.  There is a trick though to remember how to eat throughout your pregnancy and it is as easy as ABC.

Assortment is the first key.  It’s been said that variety is the spice of life.  Keeping your diet filled with assortment of fruits, vegetables and protein will help make sure that you and your baby don’t get too much of one nutrient and not enough of another.  Eating a daily variety of healthy foods will give your growing baby and daily assortment of necessary nutrients.

Balance is the next thing to keep in mind.  We all know that balance and moderation is the key to any diet.   There is no reason to deny yourself  a bowl of ice cream but the whole container is over doing it.  You want to keep all your meals as balanced as possible and make sure you are getting enough vitamins, whole grains and lean protein.  Eating one and not the other is not going to help you or your baby in any way shape or form. Indulging in cravings is fine every now and then as long as you keep it in moderation, if you want a cookie, have one.  If potato chips are your craving, have a few.  It is when you eat the whole box of cookies and the whole bag of chips in one sitting that you might have a problem.

The third key is color.  You want to make your plate look as colorful as possible.  Look at fresh fruit and veggies to paint your plate.  The more colorful your plate is, the more appeasing it is going to look to your eyes.  Have you ever noticed in magazines and cooking shows the dishes always look so tasty?  This is because of the variety of color that are used in these dishes.  You can get red strawberries and tomatoes to yellow peppers and squash.  Pick your favorite colors and create your dishes based on that.

Forget about dieting while you are pregnant.  You and your baby need a steady supply of calories and nutrients through out the nine months of pregnancy and beyond.  Pregnancy is one of the only times where a woman is expected to gain weight.  Trying to prevent that weight gain can not only put you at risk, but also your baby at risk.  You will have all the time in the world after your baby comes to lose the weight, but for nine months don’t even think about the word diet.

If you find you that you are getting sick of the food you have been eating, then it’s time to start experimenting with different foods.  Pregnancy is a time to expand your eating horizons as well as your waistbands.  Plus with food aversions, you might find yourself turning green at some of your favorite foods and craving foods you never dreamed you would eat.  You may find that the thought of pizza can send you running for the toilet, but place a dish of brussel sprouts in front of you and you are in heaven.

Lastly, have fun with your food.  Eating should be fun.  Nothing will ruin your good habits faster than boredom.   Add little touches like a dip for your veggies.  Enjoy your food and try not to gulp it down.  This will help avoid heartburn too!  When you decide to treat yourself, leave the guilt at the door.  After all, you are growing a person inside of you and decide a treat now and then for all your hard work.

Ask any parent who has a child who is allegeric to peanuts how difficult their live has become.  Food shopping can take hours because every food label must be read it and studied to make sure it contains no traces of peanuts.  Arrangements for peanut free foods must be made with the child’s school ahead of time and other children’s birthdays parties can be a parent’s worse nightmare.  Peanut allergies although common can be one of the most fatal allergies a child could suffer from.  Some children are so sensitive to their peanut allergy that if they come into contact with peanuts just from someone else’s skin, their life can be at risk.  Peanut allergies can lead to anaphylactic shock which is a sever allergic reaction that can be fatal.

Peanut allergies are usually not diagnosed until a child reaches the age of 2 or even three years old.  The American Academy of Pediatrics states that parents who have a peanut allergy in the family should wait until their child is at least three years old before giving them peanuts or anything containing peanuts.  There are even some conservative obgyns who advise their pregnant patients not to eat peanuts especially if when they are in their third trimester regardless of if there is a history of peanut allergy in the family or not.

The reason for this is because in order for a peanut allergy to develop, the child has to come into contact with small traces of a peanut.  This contact sensitizes the child so that they later have a severe allergic reaction.  Some experts believe that this first sensitization can occur during pregnancy.  It is believed that a tiny amount of peanut protein can cross the placenta.   In fact a recent study showed that if a women ate peanuts or peanut butter while pregnant their baby could be four times more likely to develop a peanut allergy than a child whose mother didn’t eat any peanuts during her pregnancy.

This isn’t to say though that if you have a no history of nut allergies you should avoid peanuts at all costs.  In fact,  peanuts and peanut butter are very beneficial to you and your baby.  Peanuts are a useful source of folic acid and protein, both which are very important to your and your growing baby.  Peanuts and peanut butter has been said to help some women get through the first trimester morning sickness.  Keep in mind however that there have been some instances when women who had no history of peanut allegeries in their family and ate a over whelming amount of peanuts or even peanut butter through out their pregnancies wound up with children who had a peanut allergy.

Before you decide to throw out all your peanuts and say good bye to peanut butter and jelly sandwiches, talk to your doctor.  Give your doctor a detailed family history and let him know if there are any peanut allergies in your family.  With your doctors help you will be able to create a healthy peanut eating plan for your pregnancy.   If you do not feel comfortable at all eating peanuts due to the risk do not let anyone change your mind.  It is your body and your child and you have the right to make that decision.

Eating healthy throughout your pregnancy is the greatest gift you could give your unborn baby, but there are also a lot of rewards in it for you to.  It’s common for many moms to be to forget that they also benefit in eating healthy through out their pregnancy.  What you eat has a direct effect as to how well your body copes and recovers from all the physical changes it goes through.  It also helps with the physical and emotional challenge of carrying and delivering a baby.

The truth is, most pregnant women rarely walk around all nine months with that rosy glow everyone talks about.   The first three months some of us walk around a nasty shade of green and in a hazy fog thanks to the tiredness we feel those first three months.  The second three months are a little better, and we are no longer green but we deal with other issues such as varicose veins and leg cramps.

The third trimester, we are back to the hazy fog again and have other issues such as swelling and heartburn just to name a few.  Some of these can be avoided with a good diet.  Eating foods that have some complex carbs can help reduce your tiredness and staying away from fatty foods will help with the heartburn.

Research has shown that pregnant women who eat healthy throughout their pregnancy usually have a safe and uncomplicated pregnancy.  Studies have shown that some pregnancy complications such as preeclampsia or high blood pressure can be directly related to deficiencies in a pregnant woman’s diet.  High amounts of sugar and polyunsaturated fats increase this risk as well as having a low intake of vitamin c, e and magnesium.

Perhaps for some women one of the biggest benefits of eating healthy during their pregnancy is that it could help you during labor and delivery.  A well balanced pregnancy diet has been said to help prevent preterm labor, which is labor before 37 weeks.  A good diet can also help you cope with labor and delivery better.  Any woman who has given birth knows how much energy it takes to endure hours of contractions and sometimes hours of pushing.   Eating healthy will ensure that you have the energy and the stamina to get through your little one’s delivery.

Once you have delivered your little one, it is still important to continue your good habit of healthy eating especially in the postpartum period.  Your body needs a lot of resources to recover from all the stretching, blood loss and not mention sleep deprivation and still take care of a newborn.  It is just as important in the months following your delivery to continue to eat well.  As my doctor put it, it is essential to eat as though you were pregnant for at least three months after delivery.

A final added bonus to eating healthy throughout your pregnancy is that you may never stop eating healthy.  This is setting up the groundwork for a lifetime of eating healthy for not only you but for your children.  If you continue to eat healthy you are setting a prime example for your children.

Heartburn does not just affect those who are high stressed or love their spicy foods.  Pregnant women suffer from heartburn too.  You will find as your pregnancy progresses that antacids tend to  become your best friend.   Heartburn has nothing to do with your heart.

It is when the acid from your stomach leaks up into the esophagus.  Heartburn is very common during pregnancy.  In fact one in four women experience heartburn during their pregnancy usually during the third trimester.  The reason is that your baby has grown a tremendous amount and your uterus has moved up and is now putting pressure on your stomach.  This crowds the digestive tract and allows acids to travel back up the esophagus.   There is an old wives tale that if you have bad heartburn, your baby will have a lot of hair.   Of course there is no proof in this but it is a fun thing to believe in.

There are ways you can help prevent heartburn during pregnancy.  You can start by taking your time while you eat.  Not only will you enjoy your food better but your stomach will not have to work as hard to digest your food.  You also want to try eating early and eat at least two hours before you go to bed that night so your body has plenty of time to digest your food.

Keep your meals small. Stick with eating six small meals through out the day. Large meals tend to stuff up your stomach which is already extra squashed thanks to your uterus.  A stuffed stomach makes it that more likely that some of the food along with stomach acid will make its way back up the esophagus.

Also, make sure you keep your fluids and solids separate.  Too much fluid mixed with too much food can distend the stomach which can aggravate heartburn.  You also want to eat sitting up.  Don’t eat while lying down, and if you are having a bed time snack make sure you are propped up by pillows.

Your weight plays a part in how much heartburn you may experience.  The heavier you are, the more pressure you are placing on your esophageal sphincter.  This is another reason why you should not gain to much more than the recommended amount.

Find out what foods cause your heartburn.  Once you figure out what foods cause heartburn, you can cut them out of your diet.  Some foods you might want to steer clear of are highly seasoned spicy foods, soda, tomatoes sauce, chocolate, and some citrus.  Greasy foods are also a big contributor to heartburn.   Cutting out greasy, fried food is going to help with your heartburn prevention.

When all else fails, take something for your heartburn.  Tums and Rolaids are perfectly safe to take during pregnancy.  If you are not comfortable taking any over the counter medicines try some natural ways such as eating a handful of almonds.  Almonds are a stomach settler and might help with your heartburn.  Another natural remedy is a tablespoon of honey mixed with milk is a favorite for preventing heartburn.

Like with some pregnancy discomforts, heartburn is one that can be avoided as long as you take the steps and eat properly.  Even without suffering from a lot of heartburn, your baby still could be born with a full head of hair.

It is no question that keeping a well-balanced diet is integral during the entire stage of pregnancy. A lot of women take it to themselves to even visit nutritionists while pregnant so as to get an expert’s advice. In truth, you do not need an expert’s help all the time. There are things that you can do all on your own without having to pay a lot of money for something that you can learn through reading this very article. Everyone knows that during pregnancy, the more conscious you are about the way you eat, the better chances of giving birth to a healthy baby. Bear in mind that since your baby is living inside your womb, whatever you eat and consume shall directly affect your child as well. For instance, if you are eating junk food while pregnant, this will also be consumed by your unborn child.

To make sure that you have all the essential nutrition during pregnancy, always start the day by eating a hearty breakfast. As a standard rule when it comes to health, the breakfast is always the most important meal of the day. You may add a glass of milk to this meal or a few chunks of fruits to immediately complete the needed vitamins and minerals to aid in your baby’s growth. As a pregnant woman, it is perfectly alright to eat about four to six small meals on a daily basis so as to veer away from possible heartburn or the feeling of overeating. You may want to also focus on food groups that are rich in calcium so as to nurture the growth of your baby’s bones as well as yours in preparation for the process of giving birth to your child. For protein, you can look into eating fish, chicken or lean meat so as to continuously supply your muscles with the right minerals. If you are craving for a few sweets, it does not hurt to have an occasional scoop of ice cream so long as you do not make a habit out of it. As you already know fruits and vegetables should always be on the top of your list for every meal. These foods will definitely help you nurture your child even more as it stays inside your womb.

Congratulations, you are pregnant!  The next nine months are going to be an exciting time, not just for you but for your growing baby!  Think of all the things a baby has to accomplish in only nine (ten) short months.  They start as a single cell and then divide at an enormous rate.  Their organs develop, the heart forms and starts beating and all five senses form.

Basically your baby goes from a little blob that can’t be seen with the human eye into a seven, eight, nine or even ten pound adorable newborn baby.  In order for your baby to develop as healthy as possible, your diet should play a big part.  This is because your diet is how your baby is going to receive all the vitamins, minerals, protein and fluids that he or she needs to grow and develop.  The best thing you and any other pregnant mother can do for your growing baby is to eat as healthy as you possibly can.  Let us look at all the benefits eating well can do for your baby.

First, eating right is going to help your baby’s organ development.  Your baby only has a short time to develop vital organs such as their heart, liver, lungs, and kidneys.  Eating a diet that lacks vitamin D or calcium can interfere with your baby’s bone and tooth growth.

Next eating too lightly through out pregnancy might stop your baby from growing as it should in your uterus.   You might find yourself measuring behind for where you should be in your pregnancy.  Small babies are at a greater risk for healthy problems once they are born.  On the other hand, eating to much can cause your baby to grow too big to fast.  Babies who are measuring ahead are at a greater risk for delivery complications.  Babies who are too big usually can not be delivered vaginally without the assistance of instruments such as forceps or a vacuum.  Some women are forced to have a cesarean section because they can not deliver their baby vaginally.

Some research has been done that shows what you eat during pregnancy can affect your baby’s eating habits down the line.  Babies can taste and get use to the flavors from food that makes its way into the amniotic fluid.    It is quiet possible that your baby will have a preference for certain foods before they even take that first spoonful of solids.  By making sure your diet contains a lot of vegetables and fruit can help ensure that your baby will enjoy eating that went he time comes.

Also, as hard to believe as it is, some studies have shown that what you are eating can contribute to your baby’s personality.  Research has shown that babies born to mothers who were under-nourished tend to smile less and are drowsier compared to those who at healthy.  Also, studies have shown that moms who consumed enough omega-3 acids during their final trimester have babies who showed healthier sleep patterns than other babies.

Lastly, your baby’s brain needs you to eat healthy especially during the last trimester.  Unlike the rest of your baby’s organs, the brain has its greatest growth spurt during the third trimester.  This is the best time to eat protein, calories and omega-3 fatty acids.  These ensure optimum brain development.

There has never been a more important time to eat healthy than pregnancy.  Eating healthy while pregnant is the best gift you can give your child to be.

Just as gaining too much weight can be harmful to you and your baby, not gaining enough weight can be harmful also.  There are some women out there who are so terrified at gaining weight that they eat next to nothing during their pregnancy.  Please do not do this, you could be depriving your baby of the vitamins and minerals it needs and you increase your chances of having a small baby.  Babies who are underweight at delivery are at a greater risk for health problems than babies who are of average weight at delivery.

If you find that you have gained nothing during your first trimester, do not worry. Some women do not gain anything during those first three months and some even lose some weight thanks to morning sickness.  Your baby’s needs are relatively tiny at that point.  It is when you are in your second and third trimesters that you should make sure you are gaining weight according.

If you find that you are not gaining as much weight as you should, you should try to fatten up your diet.  Increase your fat intake by a serving or too.  This will increase your calorie intake but won’t decrease your appetite.  Do not increase your fat by more than a serving or two.  There are better and healthier ways to increase your weight gain.

If you are one of the lucky few women who do not gain weight easy, you might not want to foods with the lowest amount of calories.  You can still eat healthy but you want to up your calorie intake.  Try eating avocados and more cheeses along with some beans too.  Indulge in some snacks also.  Try to add at least three snacks into your schedule.  Make sure you have a decent amount of calories but not so many calories that your ruin your appetite for your next meal.  If you are not allergic to peanuts, try some apple slices with peanut butter or some whole wheat crackers which some low fat cheese slices.

Take some time out of your busy life to relax.  Not gaining enough weight could be a sign that you are doing too much.  You could be burning up the calories you eat instead of using them to nourish your baby.  Try cutting back on your exercise if you have an exercise routine.  You also want to make sure you eat after a workout to replace the calories you just lost.  If you are working while you are pregnant and it is a stressful job, make sure you take the time out of your busy day for lunch and snacks.

Throughout all of this, check in with your doctor.  Your doctor may want to run some tests to make sure that you do not have a thyroid condition or any other undiagnosed medical problem that might keep you from gaining weight.   You may also want to keep track of what you eat so you can show your doctor and talk about any changes that might need to be made to your diet.   You may not be eating enough and you may find that you need to eat more.

Prenatal vitamins are one of the most important vitamins that you take through out your pregnancy.  Ideally, you should start taking prenatal vitamins when you are trying to conceive a baby.  By taking prenatal while you are trying to conceive, you are preparing your body for the challenging task that lies ahead.  Some experts believe that taking prenatal before you are pregnant might actually reduce your risk of a miscarriage after you become pregnant.

Taking prenatal before pregnancy is not always possible for some people, but taking them during pregnancy is essential.  Prenatal vitamins contain one of the most important nutrients that a new mother needs and that are folic acid or folate.  By taking in extra folic acid, you lower your chances of your baby being born with an incomplete spinal column which is known as spina bifida.  In order for your baby to be protected, it is imperative that folic acid is taken in the first four weeks of fetal development.

This can be a problem for women who do not take prenatals before they are pregnant.  Most of the time, most women do not know they are pregnant until after they missed their period which is about two weeks after conception.  This is why if you are of child bearing age, you should make it a habit of taking folic acid even if you are not planning to become pregnant and we all know that not all pregnancies are planned.

You can still get your folic acid in food.  Folic acid is added to many breads and pastas and is found in dark green and orange fruits as well as vegetables.  Keep in mind though that taking a daily supplement of folic acid offers more protection from spina bifida then eating the same amount of folic acid in food.

While you are pregnant you should aim to take at least 600mcg of folic acid a day. If you have had a baby with a neural tube defect, you will have to take 4000 mcg or 4 milligrams of folic acid every day, starting at least a month before you get pregnant.

Some women report that they can not take their prenatals especially in their first trimester.  Women who suffer from morning sickness and food aversions find that they can not eat much food.  Taking a prenatal on an empty stomach can leave you feeling sick and queasy which is why so many women in the first trimester do not take them.   Another reason some women report upset stomachs is due to the high iron level that some prenatals have.  Not only could this cause an upset stomach, this can also lead to constipation which can already be a problem for some pregnant women.

If you find that you can not take your prenatal, talk to your doctor to see if he can give you a prenatal with less iron or give you a folic acid supplement also.   The worst thing you could do is not take anything, especially during those first few weeks.

There are a few women out there in this world who sail through their pregnancy without so much of glimpse of queasiness.  The rest of us have no such luck.  Chances are you are the type of women who the mere smell of what use to be your favorite food sends you running to the nearest toilet.  The mere sight of steak can send you heaving and just thinking about eating that salad turns you greener than the romaine lettuce it contains.   You probably curse the silly fool who named it “morning sickness” when all pregnant women know it is more like all day sickness.

There are different degrees of morning sickness.  Each woman and each pregnancy is different.  I spent the first three months of my first pregnancy over a toilet and unable to look at any sort of vegetable or meat.  However I made it through my second pregnancy with only a few spurts to the bathroom and hardly any aversions.  The good news is though, this is usually only temporary.  Most women start feeling better between their 12th and 14th week of pregnancy.  Even better news is that your baby is handling this much better than you are. As hard as it is to eat healthy during this period there are some things you can do to help ease your discomfort.

For starters, eat often.  It has been shown that an empty stomach tends to make your morning sickness even worse.  This is why so many of us feel so bad when we first wake up.  We’ve had nothing in our system which means our stomach acids are going crazy since nothing is there to soak them up.  The trick to this is to eat often.  Try eating six mini meals a days and make sure you have plenty of snacks.  Make sure you eat often in bed.  Before you go to bed for the night have a snack that is high in protein and in carbs such as nuts and raisins,  yogurt and bread stick or a cheese and crackers.   Keep a stash of crackers or ginger cookies by your bed and make sure you have one before you even think about getting out of bed in the morning.

You will always want to eat mainly carbs and protein.  Stick with crackers or fruit to give you some comfort during those first few months.  Other good snacks are pretzels, saltines and whole grain toast.  For fruits stick with melons and bananas.  For your protein add a little cheese or some nuts to your snacks or any time you are feeling a little green.  Yogurt is also an excellent choice when fighting morning sickness also.

Make sure you drink your water.  If you are vomiting it is essential that you stay hydrated.  Making sure you stay hydrated is probably more important that making sure you eat those first few months.  Becoming dehydrated can cause a problem for you and your little one so make sure you drink at least 8 glasses of water or juice through out the day.  You can also suck on ice chips or fruit juice popsicles if you are having problems keeping liquids down.

The most important thing to keep in mind those first three months is not to beat yourself up if you can not eat as healthy as you would like to.  You will still have plenty of time to make up for it after you get through this storm.   Just make smart choices when it comes to what you eat and snack on and that will pave the way for when you can eat as a normal person.

You found out you are pregnant.  Never has it been more crucial to eat well.  Not eating well during your pregnancy can increase your risk of complications.  Eating well has never been easier during pregnancy than it is now.

First, remember that once you hit the second trimester, you should be eating about 300 more calories a day.  Calories provide you with the extra energy that  your body needs to grow your baby.  Now these extra calories should not give you the right to chow down on every food in your line of site.  After all, it is only 300 calories that your are getting.  A glass of milk or one banana equals 100 calories and a slice of whole wheat bread, and ounce of cheese and a half of cup of grapes equal 200 calories.  See how much more you are eating than if you decide to eat a donut instead.

Remember that you need at least three servings of protein each day.  Protein contains amino acid which is one of the most important building block for your baby’s tissue.  Protein is very easy to come by and your options are endless.  You can drink 3 glasses of milk,  and  you can have 2 cups of yogurt along with 3 ounces of cheese.

Next, you need at least four servings of calcium every day.  Calcium is going to help grow your baby’s bones and help protect yours.  Milk is the best way to get your fill of calcium, but you can also get your fill of calcium from cheeses,  yogurt and even ice cream.

Aim for at least three servings of vitamin C.  Your body does not store vitamin C so you need a fresh supply of it every day.  You can eat fruit or almost any vegetable to get your vitamin C in.  You also want to make sure you get three to four servings of green leafy and  yellow vegetables and fruits.  Most of these veggies and fruits will also count toward your vitamin C intake, so that is double the benefit.

You should get in one to two servings of all other fruit and vegetables that are not known for their vitamin A and C value, but are still good for you all the same.  Apples,  banana, and onions are just a few that are in this category.   Eat six or more servings of whole grains and legumes.  These are filled with vitamins E and B and they help you battle constipation.   Try eating brown rice, whole wheat breads and even air popped corn to get  your servings of whole grains and legumes in.

Perhaps one of the most important nutrients you and your body need is iron.  Your body’s demand for iron will never be greater than it is while you are pregnant.   You want to make sure you are able to keep up with it.  Not enough iron could lead to anemia so you want to make sure you are getting enough iron.  If you feel that you are not, talk to your doctor and he might be able to prescribe you a iron supplement.

It is always a good idea to eat well every day.  However when you are pregnant it is essential that you eat well every day.