Monday, September 19, 2011


Having babies is every woman’s dream!
Dealing with the pregnancy is every woman’s nightmare!

Pregnancy comes with panic. A lot of questions are asked “Am I gaining too much weight?”, “Am I eating a lot?”, “Am I not eating enough?”, “How will I lose all those kilos?”, etc. In this article, I have tried to answer the most frequently asked questions about pregnancy. Here they are…

How much calories should I eat?

There’s a tendency in women to think that when you’re pregnant, you have to eat for 2 people. This is absolutely wrong! You have to increase your calorie intake; however, you should NOT double it! And here’s the first reason why women gain weight excessively. Believe it or not: you don’t need any additional calories during the first trimester. It is only during the second that you increase your intake of 340 calories. Then, during the third, you add an additional 110 calories. Those demands should be met by nutrient dense foods. Choose foods that are rich in vitamins and minerals. Go for low fat milk and dairy products, fruits, vegetables, cereals and legumes.

Are there nutrients of special interest?

Special attention should be given to Vitamins B9, B12, D, calcium, iron and zinc.

Even before getting pregnant, women should obtain 400 micrograms of vitamin B9 or folate daily, either from supplements or fortified foods (fortified cereals) IN ADDITION to eating folate-rich foods such as green leafy vegetables, legumes, asparagus, etc. In fact, this vitamin plays an important role in preventing neural tube defects in babies which may lead to paralysis.

Pregnant women also need a greater amount of vitamin B12 to assist folate in the manufacture of new cells. Women who exclude animal foods from their diet should obtain Vitamin B12 from supplements or fortified foods.

Calcium and vitamin D: They are involved in building the skeleton. Any deficiency may produce abnormal fetal bone development. Regular exposure to sunlight and consumption of vitamin D fortified milk should be sufficient to provide the recommended amount of vitamin D during pregnancy.
If calcium intake is adequate, no supplementation is needed. In fact, during early pregnancy, calcium absorption doubles and the mineral is stored in the mother’s bones. It is then used in the third trimester. So have 3 servings of calcium rich foods everyday and you’ll be sure to cover your needs.

Iron intake should be increased for several reasons:
-          Increased blood volume to provide for placental and fetal needs.
-          Inevitable blood losses at birth especially if the delivery is a C-section.
Consume adequate amounts of meat and legumes. Add lemon juice to legumes in order to enhance iron absorption. If you must have tea and coffee, try to keep them away from meals so that they don’t interfere with iron absorption. Ask your doctor if a supplementation is needed.

Zinc is vital for protein synthesis and cell development during pregnancy. It is abundant in meat, nuts and shellfish. Zinc supplementation is not usually advised.

How much weight am I supposed to gain?

The ideal weight gain pattern for a woman who started pregnancy at a healthy weight is around 1.5 kilos during the first trimester and 0.5 kilos/week thereafter.

Recommended weight gain
Prepregnancy weight
For single birth
For twin birth
Underweight (BMI<18.5)
12.5 to 18 kg
Insufficient data to make recommendations
Healthy weight (18.5<BMI<24.9)
11.5 to 16 kg
17 to 25 kg
Overweight (25<BMI<29.9)
7 to 11.5 kg
14 to 23 kg
Obese (BMI>30)
5 to 9 kg
11 to 19 kg

No dieting is recommended during pregnancy! You can avoid excessive weight gain but you should not engage in a weight loss program.

How can I remove the weight gained?

Normal women get rid of most of the weight gain:
- During delivery
- In the following weeks when blood volume returns to normal and accumulated fluids are eliminated
- Breastfeeding: believe it or not, breastfeeding helps remove the weight gained during pregnancy.
There is no doubt that some women keep a few kilos from pregnancy and might not return to their pre-pregnancy weight. However, with the right diet and physical activity, anything can be achieved.

Should I exercise during pregnancy?

If you’re already physically active, you can and should continue exercising throughout pregnancy, adjusting intensity and duration as the pregnancy progresses. Staying active during the course of a normal and healthy pregnancy improves the fitness of a mother-to-be, facilitates labor and reduces psychological stress. Of course, you should avoid activities that might induce falling or hurting yourself.

Why do we crave certain foods?

Food cravings and aversions that arise during pregnancy are probably due to hormone-induced changes in taste and sensitivities to smells, and they quickly disappear after birth. They have nothing to do with a need in certain nutrients.

What are the things I should avoid?

- Smoking: it can have many consequences on fetal development and may lead to fetal death
- Drugs
- Alcohol: it limits oxygen delivery to the fetus, slows cell division and reduces the number of cells organs produce.
- Artificial sweeteners: their effect during pregnancy is still being studied, that’s why it is best to avoid them.
- Large fish: the larger the fish, the more it contains mercury which can harm the developing fetal brain and nervous system. Avoid eating shark, king mackerel and swordfish. Limit average weekly consumption to 12 ounces of seafood or 6 ounces of tuna.
- Raw meat and fish: sushi and rare or undercooked meat should be avoided as they may contain bacteria that can only be eliminated by submitting food to a high temperature.
- Raw eggs: it should be avoided as it can be contaminated with Salmonella. Avoid Caesar dressing and mayonnaise.
- Unpasteurized milk: It may contain a bacteria called listeria that induces a miscarriage. Make sure the milk you’re drinking is pasteurized.
- Unwashed vegetables: vegetables are very important in your diet. However, you should wash them very well to avoid exposure to toxoplasmosis.

It may seem hard to follow all those instructions and care for every detail. But believe me, it’s not. I’ve never tried pregnancy (:P) but I’ve heard it’s quite amazing! If you have any more questions regarding the matter, don’t hesitate to ask!


broomall cosmetic dentist said...

It's important to have enough calcium in your body. This is especially true when you're expecting.

Powercom RF2 said...

I don’t usually reply to posts but I will in this case, great info…I will bookmark your site. Keep up the good work!=

Anonymous said...

I found lots of interesting information here. The post was professionally written and I feel like the author has extensive knowledge in this subject.Thanks.
boudoir photography ideas

ninest123 said...

ninest123 12.21
sac burberry, converse pas cher, air max, michael kors outlet, air max, north face, nike huaraches, new balance pas cher, nike tn, nike free pas cher, louboutin, nike blazer, michael kors, sac longchamp pas cher, sac guess, longchamp, abercrombie and fitch, timberland, hogan outlet, nike free, michael kors pas cher, mulberry, ralph lauren, true religion outlet, true religion jeans, true religion jeans, oakley pas cher, nike trainers, lululemon outlet online, air jordan, polo lacoste, true religion outlet, nike air force, nike air max, ray ban pas cher, hollister, vans pas cher, longchamp, north face, replica handbags, nike roshe, coach outlet store online, michael kors uk, air max pas cher, coach purses, polo ralph lauren, hollister, vanessa bruno, nike roshe run pas cher, ray ban sunglasses

ninest123 said...

oakley sunglasses, oakley sunglasses, louis vuitton, michael kors outlet, ugg boots clearance, tiffany and co, chanel handbags, ugg outlet, nike shoes, gucci outlet, oakley sunglasses cheap, air max, louboutin, michael kors outlet, michael kors outlet, longchamp handbags, michael kors outlet online sale, rolex watches, prada handbags, louis vuitton outlet, michael kors outlet, prada outlet, cheap uggs, louboutin outlet, louis vuitton outlet, jordan shoes, cheap oakley sunglasses, christian louboutin, ray ban sunglasses, burberry outlet, uggs, tory burch outlet, ray ban sunglasses, replica watches, longchamp handbags, tiffany and co, polo ralph lauren, polo ralph lauren outlet, burberry outlet, air max, louboutin shoes, ray ban sunglasses, louis vuitton outlet stores, oakley sunglasses, nike free, louis vuitton handbags, uggs outlet, longchamp outlet, michael kors outlet

ninest123 said...

north face outlet, abercrombie, giuseppe zanotti, new balance shoes, north face jackets, mont blanc, iphone 6s plus cases, valentino shoes, vans shoes, iphone 6s cases, instyler, asics running shoes, babyliss pro, ghd, ray ban, oakley, chi flat iron, iphone 6 cases, soccer jerseys, bottega veneta, insanity workout, gucci, ferragamo shoes, hollister clothing store, air max, herve leger, soccer shoes, vans, celine handbags, nike roshe run, lululemon outlet, jimmy choo outlet, s6 case, mcm handbags, p90x, baseball bats, ipad cases, nfl jerseys, timberland boots, birkin bag, iphone cases, beats by dre, abercrombie and fitch, reebok outlet, ralph lauren, air max, converse, mac cosmetics, louboutin, iphone 5s cases, iphone 6 plus cases, wedding dresses

ninest123 said...

louis vuitton, swarovski crystal, toms shoes, canada goose, swarovski, ugg, barbour, wedding dresses, montre homme, links of london, moncler, supra shoes, ugg boots, hollister, pandora charms, canada goose, pandora charms, moncler, ugg, doke gabbana, canada goose, louis vuitton uk, moncler, juicy couture, moncler, pandora jewelry, canada goose, juicy couture outlet, moncler, canada goose, moncler, louis vuitton, marc jacobs, karen millen, sac louis vuitton, moncler, converse shoes, canada goose uk, coach outlet store online, sac lancel, canada goose jackets, sac louis vuitton, pandora jewelry, canada goose outlet, rolex watches, thomas sabo, ugg pas cher, moncler outlet, barbour, ugg
ninest123 12.21

dongdong said...

ghd flat iron
ray ban sunglasses
ugg sale
michael kors outlet
polo ralph lauren outlet
michael kors
polo ralph lauren
prada bags
michael kors outlet
michael kors watches
hollister sale
michael kors uk
ralph lauren uk
polo ralph lauren outlet
michael kors outlet
michael kors bags
omega watches
valentino store
bottega veneta
coach outlet online
michael kors bags
canada goose sale
coach outlet
prada bags
oakley sunglasses
babyliss flat iron
michael kors outlet
adidas superstars
coach outlet
mcm handbags
mizuno running shoes
coach outlet online
coach outlet online
michael kors outlet
coach factory outlet
ray bans
burberry outlet online
pandora charms

xumeiqing said...

rolex watches
lebron james shoes
ugg outlet
nmd adidas
louboutin shoes
louis vuitton outlet
vans outlet store
cheap jordans
coach factory outlet
canada goose jackets

chenlina said...

coach outlet online
beats by dr dre
christian louboutin sale
timberland boots
boston celtics jerseys
ralph lauren outlet online
san antonio spurs jerseys
true religion jeans
coach outlet online
polo ralph lauren

Unknown said...

fitflop shoes
pandora uk
fred perry polo shirts
michael kors outlet online
sac longchamp
nike flyknit
ralph lauren sale
coach factory outlet online
louboutin outlet
coach outlet online

cara menggugurkan hamil said...

Banyak sekali situs-situs yang membahas tentang menggugurkan kandungan dengan tujuan untuk mencegah kehamilan . Namun untuk kasus tertentu seperti darurat medis yang bisa membahayakan ibu hamil maupun janinnya atau korban perkosaan cara menggugurkan kehamilan boleh dilakukan . Tetapi yang perlu di ingat cara menggugurkan kandungan secara alami seperti menggunakan nanas muda maupun pepaya muda atau bahan alami lainnya sangat tidak di anjurkan . Ternyata mimpi basah tidak hanya dialami oleh kaum pria saja , wanita juga mengalaminya . Bagi para suami sangat penting sekali untuk mengetahui cara membuat wanita cepat keluar dalam melakukan hubungan intim . Dalam satu bulan siklus menstruasi pada setiap wanita berbeda-beda , bisa saja terjadi antara 23-35 hari , namun rata-rata siklus haid wanita adalah 28 hari

Post a Comment