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“As a new mom-to-be, and working full time, I really needed a practical and easy to follow program to keep me and my growing baby healthy. The Fit and Healthy Pregnancy Guide gave me all of that and more! It helped me to gain only an optimal, healthy amount of weight and deliver a beautiful baby boy.”
-Michelle Woodham of Columbus, OH
“Finally- a holistic pregnancy book that I can truly recommend to my patients! Laura and Michelle have done an excellent job of debunking the myths of pregnancy exercise and nutrition, and putting together a clear plan for any women who cares about herself and her baby. This book will be in office and required reading for all of my expecting mothers.”
- Eric Serrano, M.D. of Columbus OH
“As an experienced fitness professional, I thought I knew everything about pregnancy exercise and pregnancy nutrition. How wrong I was! The FHP Guide opened my eyes to key changes that made a huge difference in the way I look and feel. Even at this late stage of my pregnancy, I feel functionally strong, in great posture, and without the aches and pains that so many of my pregnant friends think is normal. Thank you so much.”
- Sarah Bucher of Toledo, OH
“Laura might just start a revolution for holistic mother worldwide. The combination of her traditional dietetics education, extensive studies in natural and alternative health and nutrition, real-world experience as a working mom, and her ‘tell it like it is’ personality, make for an inspirational role model and coach.”
- Dr. Tamara Stickland, ND of Columbus OH
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Should I Be Concerned About Healthy Eating In Pregnancy?

When you are pregnant, it is what you eat and drink that is the main concern for nourishing your growing baby. Your unborn baby is entirely dependent on you for it's nourishment. So the foods that you eat should provide the nutrients necessary for your baby's needs.

If you are a pregnant women you must do more than simply increase how much you are eating. You also need to consider what you are taking in. The extra food you consume need not be empty calories, but should provide the nutrients needed for your baby's growth. While pregnant you also have a much higher need for different vitamins and minerals.

What you eat also has an effect on you and how you feel. It can cause problems like heartburn, morning sickness, leg cramps, swelling, and constipation. Additionally, you can feel fatigued by eating the wrong types of foods. Complications like anemia can be impacted by what you are eating, as well as water retention.

Although an extra 300 calories per day is recommended, your calorie intake should be well-balanced. These extra calories should be nutritious in order to contribute to the development and well being of your baby.


A well-balanced diet that meets your baby's nutritional needs should look something like this:

  • 6 ounces of  GRAINS per day
    This would be  6 to 11 servings of bread, cereal, rice, and pasta.
  • 2 ½ cups of  VEGETABLES per day
    This would amount to 3 to 5 servings of raw or cooked veggies, vegetable juice, and greens.
  • 2 cups of  FRUITS per day
    This would be 2 to 4 servings of frozen, fresh, or dried fruit. It also includes 100% juice.
  • 3 cups of MILK per day
    This would be 3 to 5 servings of milk, yogurts, and cheese.
  • 5 ½ ounces of PROTEINS per day
    This would amount to 2 to 3 servings of meat, poultry, fish, eggs, dry beans, nuts, and peanut butter.
  • Don't forget you WATER! Eight glasses at least. Water not only keeps you hydrated, but it also carries waste products out of your body.

None of the food groups above should be eliminated from your diet. Your pregnancy is certainly no time to diet.  Dieting is not only potentially harmful to you, but it could be hazardous to your baby as well. Most weight loss plans can leave you low on important vitamins and minerals such as folic acid and iron. These are vital for a healthy pregnancy.

Remember to pay attention to the nutrition labels on your foods as this will help you keep track of serving sizes.

Of course healthy eating during your pregnancy also means knowing what to avoid. First, be sure to thoroughly cook all meats to avoid harmful bacteria such as salmonella. Foods that are raw or unpasteurized can make you and your baby sick. Here are some examples of raw and unpasteurized foods to avoid:

  • Soft cheeses like blue cheese, feta, Camembert, Brie,  and goat cheese.
  • Soft-scrambled eggs, raw eggs, or foods that are made with raw or lightly cooked eggs.
  • Unpasteurized milk and foods made with it.
  • Unpasteurized juices and apple cider.
  • Raw or undercooked meats, fish, and shellfish.
  • Processed meats like deli meats and hot dogs should be well-cooked or reheated before eating.
  • Fish that can be high in mercury like shark, tile fish, king mackerel, or swordfish. The mercury in these fish is a metal that can be harmful in high doses to your baby's growing brain and nervous system. While avoiding these types of fish, please remember that some fish and shellfish can be a very healthy part of your diet during pregnancy. Not only are they high in protein and low in fat, but they also contain Omega-3 fatty acids which are beneficial. The recommended amount is no more that 6 ounces a week. Of course, you can discuss this with your provider in order to be safe.

There are also drinks that you should avoid. Alcohol is the foremost. There is no amount or level of alcohol that is considered safe during you pregnancy. Drinking alcohol can cause birth defects and disabilities.

Caffeine should be limited. Caffeine can be found in chocolate, tea, coffee, soda, and even in some medicines. If you need your coffee or soda, switch to the decaffeinated products. Some studies show that too much caffeine can lead to miscarriage, so limit yourself to 200 milligrams or less per day. Herbal supplements and teas should either be avoided or discussed with your doctor.

Never consume nonfood items. Please contact your doctor if you have cravings for clay, starch, paint, paraffin, or coffee grounds.

            A nutritious and well- balanced diet can be one of the greatest gifts you give your unborn baby. Pregnancy is the one time in your life when what you eat directly effects another person. Proper nutrition is one of the easiest  and best ways to give your baby a good start. So relax and enjoy your well-balanced eating plan!