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Healthy Pregnancy Nutrition

Your body was created to do this work. But your body was also created to be fed well and kept in proper condition.

Healthy LIFESTYLEFor Healthy Mothers

Remember these items:

PROTEIN
Eat 60 to 80 grams of protein daily. Protein is needed to form your growing baby and placenta. There is approximately 25 grams of protein in each of the following: 3 cups milk; 4 eggs; 2 cups cooked beans; 2 oz. nuts; 4 oz. meat, fish or cheese.
(Opt). Augment your protein intake with powdered Spirulina or Chorella. These contain protein 200% more assimiable than meat.

CALORIES
Take in adequate calories. I do not encourage dieting of any sort while pregnant. However, you do need to stay away from foods with refined sugar or foods that are fried, since these will only put weight on you and the baby. Limit your intake of high fat foods. FAT MAKES FAT.

SALT
Salt to taste. Stay away from processed foods that are full of salt: such as potato chips, lunchmeats, bacon, etc.

CALCIUM
1000 mg daily. The best source of calcium is fish and dairy products. Do not use bone meal or oyster shell tablets as supplement, as these have been found to have lead, mercury and other toxic metals. Calcium Citrate is an easily assimilated form of calcium.

IRON
Liver (beef, pork, chicken), Eggs, Dried Apricots, Dried Beans, Enriched Breads/Cereals, Dark Green Leafy Vegetables, Prunes, Molasses, Raisins, Broccoli, Oatmeal, Iron Building Herbs (Yellow Dock, Alfalfa, Chlorophyll, Barley Green)
**Cast Iron cookware contributes to the iron content of food especially when cooking acidic foods..


Prenatal Vitamins and Minerals

These are highly recommended. One of the best natural vitamins I have found is Go Natural Complete Nutrition. This is an excellent supplement and available at my office, Mays Drug, Drug Warehouse and online at completenutrition.com using code# GN460MW.

SUPPLEMENTAL IRON
Floridex and liquid chlorophyll are excellent. Iron is best taken with Vitamin C or citrus juice for assimilation.

DRINKING WATER
You should drink a minimum of 8 classes of water every day. I know that sounds like a lot of water, but this will prevent constipation and keeps your body flushed out. It is also necessary for your increased blood volume since you carry 1/3 more blood volume while pregnant. It will help reduce swelling.


EXERCISE IN YOUR PREGNANCY

You should exercise in some form every day. This will increase your circulation and deliver more oxygen and nutrients to you and your baby. Exercise will tone your muscles, lessening the chance of tearing to your perineum, and shorten the length of labor and postpartum recovery. Any way you put it, you are going to improve yourself with exercise. Walking, swimming, and riding a bike are great. If this is your first baby, or you had a long pushing stage last time, we recommend plenty of squatting every day. You need to spend a minimum of half an hour a day exercising.