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Health Tips for March
Pregnancy
Pregnancy and essential nutrients
A pregnant woman's diet should consist of fruit, vegetables, grain products, milk and milk products, and protein foods such as legumes, lean meat and fish. Foods which are high in fat and sugar are not usually high in essential nutrients and should only be eaten in small amounts. Caffeine-containing drinks should be limited to one to two cups a day artificial sweeteners should be avoided as they can contribute to nutrient deficiencies and may have adverse effects on the baby.
A pregnant woman should aim to eat:
•Three to four servings of dairy products a day, such as low fat milk, cheese, yogurt, cottage cheese, hot chocolate made with milk, cheese topped pizza.
•Four or five servings of cereal grains, such as bread, bagels, muffins, crackers, cereal, rice, spaghetti or noodles.
•One to two servings of meat or protein foods, such as very lean red meat, poultry, fish and eggs.
•One to two servings of cooked dried beans and peas.
•Four to six servings of fruit and vegetables including at least two servings of dark leafy greens and red, yellow or orange vegetables. Two servings should be of vitamin C-rich foods such as an orange, broccoli, grapefruit and tomatoes.
Drinking six to eight glasses of water a day should provide adequate fluid and help prevent constipation, a common problem in pregnancy. Consuming plenty of fiber-rich foods is also helpful for this.
Morning sickness
Morning Sickness is common in the first three months of pregnancy. Eating crackers or dry cereal in bed 10 to 15 minutes before getting up, avoiding high fat or fried foods, and drinking liquids in between meals instead of with them, may be successful in alleviating sickness in some cases. Vitamin B6 may also be helpful, and many women report successful results with ginger preparations.
Nicola Reavley, with a foreword by Stephen Holt, M.D.
The New Encyclopedia of Vitamins, Minerals Supplements, & Herbs.
New York: M. Evans and Company Inc., 1998.
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