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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 Prenatal Nutrition?

Pregnancy is the one time in a women's life when what she eats directly affects another person. Her unborn baby is entirely dependent on her for nourishment. So what she decides to put in her body matters now more than ever. In fact, eating a well-balanced and nutritious diet is among one of the greatest gifts she can give her baby.

What a pregnant women eats will have an effect on her weight gain, morning sickness, constipation, fatigue, and leg cramps. It can also have an effect on complications like preeclampsia and anemia. What a mom-to-be eats effects her baby, too. Good nutrition can counteract low birth weight and susceptibility to infection. What mom eats can also be linked to the baby's risk of birth defects.

A healthy pregnancy requires good nutrition including a variety of nutrient-rich foods. While a women's need do increase, only an extra 300 calories per day is needed. Here are some of the most common nutrients that you'll need and foods that provide them:
           
            Vitamin A  for healthy skin, eyesight, and growing bones. You'll find Vitamin A in dark leafy greens, sweet potatoes, and carrots.
            Vitamin B6 for forming you red blood cells. It can also  help with morning sickness. Vitamin B6 is in chicken, fish, pork, eggs, whole-grain cereals, bananas, and many more foods.
            Vitamin B12 for maintaining nervous system health helps form red blood cells. You'll find it in fish, poultry, meat, and milk.
            Folic Acid helps prevent neural tube defects and spina bifida. Other benefits include blood and protein production, enzyme function, and placenta support. Good sources include green leafy vegetables, oranges, strawberries, beans, peas, nuts, pastas, and many others.
            Vitamin C is a great antioxidant that protects your body.  It also assists you body in absorbing iron. A great source for Vitamin C  is citrus fruits. Other sources include fortified fruit juice, strawberries, broccoli, and tomatoes to name a few.
            Vitamin D helps your body adsorb calcium which then aids in healthy bones and teeth. You'll find Vitamin D in milk, dairy products, cereals, breads, fatty fish, and sunshine!
            Calcium is important for strong bones and teeth. It also helps prevent blood clots, helps nerve function, and muscle function. You can get calcium from eating milk, cheese, yogurt, breads, cereals, dark green leafy vegetables, and more.
            Iron is needed for red blood cell production and to prevent anemia. Iron is found in lean red meat, dried beans, spinach, whole-grain breads and cereals, and oatmeal.
            Protein helps the production production of amino acids and helps cell growth and repair. You'll find protein in lean meat, fish, poultry, eggs, beans, tofu, and peanut butter.
            Carbohydrates gives you your energy for the day. You can get carbs in bread, cereals, rice, pasta, potatoes, and in certain fruits and veggies.

To get proper amounts of these nutrients, it is a good idea to follow the food pyramid for pregnant and breastfeeding women. The USDA provides food pyramid details on their website. It will help you focus on eating a good variety of nutritious foods while keeping a balance.

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

  • 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.

Also avoid:

  • fish that is high in mercury
  • high amounts of caffeine (limit your intake)
  • alcohol

Another point to follow when considering good nutrition is your vitamin supplement. When you are pregnant, you have a higher need for some vitamins and minerals. You'll get most of these by simply following a healthy diet, but a vitamin-mineral supplement helps guarantee that you'll get the nutrients that you need. With the help of your provider, choose a good prenatal vitamin that is specific to your needs. Then, remember to take you prenatal vitamin everyday.

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.

 

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