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Testimonials:

“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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How Can I Find A Healthy Pregnancy Diet?

So, you are searching for the perfect eating plan for your pregnancy. You are right to be concerned because a well-balanced, nutritious diet is one of the greatest gifts you can give your baby. The food we eat every day affects how our bodies work. So when you choose a nutritious meal plan, you are not only giving your baby a strong start, but you are molding their eating habits for the future.
When 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 shouldn't be empty calories, but should provide the nutrients that you need for your baby's growth. A good way to get those nutrients is by eating well-rounded meals from the five food groups:

  • GRAINS  - 6 ounces 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.
  • FRUITS - 2 cups 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.
  • PROTEINS - 5 ½ ounces per day
    This would amount to 2 to 3 servings of meat, poultry, fish, eggs, dry beans, nuts, and peanut butter.

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.  Pay attention to the recommended serving sizes, as you may be eating more than you think. None of the food groups above should be eliminated from your diet. Your pregnancy is 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.

Eating right also means knowing what to avoid. You will want to avoid eating these foods:

  • fish that is high in mercury
  • unpasteurized cheeses
  • unpasteurized milk, juices, and ciders
  • raw  meat or undercooked meat and fish
  • raw eggs and foods containing raw eggs
  • processed meats like deli meat and hot dogs.

The reason behind avoiding these foods is because food-borne illness can be life threatening to your baby. These foods run a higher risk of bacteria related problems.

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 is 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.

And finally, drink plenty of water. Water is so important because it carries away waste products from your cells. Drinking water keeps you hydrated. By simply keeping hydrated you'll avoid many pregnancy problems and have a happy, healthy pregnancy.

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!

 

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