Healthy Diet During Pregnancy

A woman who is not pregnant normally requires approximately 2100 calaries per day. For pregnant woman, she requires 300 more calories, which is around 2400~2500 calories. Additional 500 calories are needed for woman who is breastfeeding. So if you are pregnant, you are actually eating for two (or more) and it is inadvisable to cut down the calories or go on diet.

A well balanced diet contributes to a baby's growth and development, which includes:

1) Lean meats (Protein)
Eat 2 to 3 protein servings each day. One protein serving is:
- 2 ounces lean meat, poultry or fish
- 2 tablespoons peanut butter
- 1/2 cup dried or cooked beans 2 eggs

2) Fruits
Eat 2 to 4 fruit servings each day. One fruit serving is:
- 1/2 cup fresh, frozen or canned fruit
- 1 medium whole fruit (orange, apple, banana)
- 3/4 cup fruit juice (avoid unpasteurized juices)

3)Vegetables
Eat 3 to 5 vegetable servings each day. One vegetable serving is:
- 1/2 cup raw or cooked vegetables
- 1 small baked potato
- 3/4 cup vegetable juice (avoid unpasteurized juices)

4) Grains
Eat 6 to 11 serving each day. One grain serving is:
- 1 slice whole wheat bread
- 1 cup dry cereal
- 1/2 cup cooked rice, pasta or cereal
- 1 small pancake
- 1 small tortilla

5) Low-fat dairy product.
Eat 2 to 3 milk servings each day. (Low-fat or skim is best.) One milk serving is:
- 1 cup milk
- 1 cup yogurt
- 2 1-inch cubes cheese (Avoid soft cheeses such as feta, brie, Camembert, Roquefort, blue-veined, queso blanco, queso fresco or Panela, unless the cheese is labeled as made with pasteurized milk.)

Water is also essential because a woman's blood volume increases dramatically during pregnancy, and drinking enough water each day can help prevent common problems such as dehydration and constipation.

Exercise during pregnancy period has shown to be extremely beneficial. Regular exercise can help:
- prevent excess weight gain
- reduce pregnancy related problems, like back pain, swelling, and constipation
- improve sleep
- increase energy
- improve outlook
- prepare for labor
- lessen recovery time
(Bear in mind that high-impact (strenous) sports should be limited)

It's important to get enough sleep during pregnancy period. A pregnant woman will feel more tired than usual as the body is working hard to accommodate a new life. Lying on the side with knees bent is likely to be the most comfortable position as pregnancy progresses. It also makes the heart's job easier because it keeps the baby's weight from applying pressure to the large blood vessels that carry blood to and from the heart and the feet and legs. Lying on the side can also help prevent or reduce varicose veins, constipation, hemorrhoids, and swelling in your legs. Some doctors specifically recommend that pregnant women sleep on the left side. Because the liver is on the right side of the abdomen, lying on the left side helps keep the uterus off that large organ. This also optimizes blood flow to the placenta and, therefore, the baby.