Healthy weight gain for pregnancy

            Most doctors will tell you that you should gain anywhere between 25-30 pounds through out your pregnancy.   You should aim to gain about 3.5 pounds during your first trimester, although more often than not most women find that they lose weight their first trimester.  The culprit to this is morning sickness.  Some women suffer from such a severe case of morning sickness they can not keep anything down.  Chances are your doctor will not be too concerned if you lose a few pounds that first trimester as long as you gain steady throughout the next two trimesters. 

            Your second trimester is where you will probably put on most of your weight.  Most women put on about a pound a week, so roughly four or five pounds a month which brings their second trimester weight gain to about 12-15 pounds.   Some women put on more while others put on less.  Do not be surprised if you put on a lot of weight one month and not so much your next.

            For the 7^th and 8^th month you will should probably continue about a pound each week or so.  Look to gain between 8 and 10 pounds those months.   Most women find that their weight gain slows down in the 9^th month.  You might find your weight gain coming to a end as your due date draws nearer.   This can be a sign that labor is on the horizon.   Or, you may find that your weight gain continues especially if you are retaining a lot of water. 

            So where does all this weight go?  It doesn’t really make sense that you should gain between 25-30 pounds if your baby is only going to weigh between 7 and 8 pounds.  Let’s break down where the extra weight goes.  

            First, you have your baby.  A average baby weights about 7 ½ pounds.  Some can weigh more and some weigh less.  That amniotic fluid that your baby has been swimming in for the past nine months weighs about 2 pounds.    Figure in about 2 pounds for your breast enlargement and 1 ½ pounds for your placenta.  Your uterus, which started off about the size of a golf ball has grown to weigh about 2 pounds.   Your body should be producing about 4 pounds of extra blood by the end of your pregnancy and about 7 extra pounds of fat.   Let’s not forget the extra fluid of about 4 pounds that your body might be holding on to.   All this equals to the grand total of about 30 pounds.

            Now keep in mind this is just a estimate and not a guarantee of how your weight will fall.  There are women who wind up having a 10 pound baby and others who have a 5 pound baby.    The key is to maintain a healthy weight gain throughout your pregnancy.  Your body needs extra calories and it is best for you and your baby if those extra calories come from food that has a lot of nutritional value such as fruits, vegetables or protein.  Staying away from junk for will help you curb your weight gain.

            When it comes to taking the weight off, do not be surprise if your body hangs on to it especially those first days after delivery.  Once you are home keep this in mind that it took nine months to gain that weight so gives yourself at least a good nine months to take it off.

           

Gestational Diabetes

             You are twenty eight weeks pregnant!  Congratulations, you have made it to your third trimester with a picture perfect pregnancy.    You go in to see your obgyn for your appointment and the bomb drops.  You have gestational diabetes.   

            Gestational diabetes is one of the most common pregnancy complications that women face.  It is when pregnant women have high blood sugar levels during their pregnancy.   It is not really known what can cause gestational diabetes.   Some experts say that overweight women have a higher risk of developing gestational diabetes, but there is not much evidence to support this. 

            What is known about gestational diabetes is that one of the only cures is to deliver the baby.  After delivery your blood sugar level will go back down to normal.   The common treatment for gestational diabetes has been insulin shots.   Just as if you had diabetes when you were not pregnant, you would have to take shots each day.    Some women find though that by changing their diet, they are able to manage their gestational diabetes without having to give themselves a shot of insulin. 

            If you are looking to make dietary changes your doctor will probably refer you to a nutritionist.   They will look at several factors when designing a meal plan for you.  First they will look at your weight before you got pregnant and how much you have gained since them.  Next they will look at your activity level and your blood level.  Then they will work with you to design an eating plan that has just the right amount of carbohydrates.  

            Some of the guidelines you should follow are to spread your carbs out through out the day by eating three small meals and two to four snacks.  Breakfast might be a meal where you will want to eat less carbs since they can cause your blood sugar to rise quickly.  Instead eat a protein filled breakfast with eggs, or even meat.   Giving up sweets is one of the best things you can do if you have been diagnosed with gestational diabetes and will make your meal plan easier to follow.

            It is also important to that you do not skip meals or try going on a low carb diet.   This is going to cause your blood levels to fall to low levels and can leave you exhausted and legatheric.  Chances are you will have to test your blood sugar levels regularly to make sure you are at a safe level.  Some women are so sensitive that they can tell when their levels are low and know what steps to take to correct it. 

            Not taking the steps to keep your gestational diabetes under control not only puts you at a risk of developing type 2 diabetes’s later in life, but you are also putting the life of your baby at risk.   Babies born from moms who were diagnosed with gestational diabetes tend to be larger than those who aren’t.  Most doctors will not let a women go past her due date if she has gestational diabetes and a few will not even let them go as far as their due date before inducting them.   Larger babies could mean more delivery complications and increase your chance of a c- section. 

            Gestational diabetes is so common these days that no one bats an eye if you say you have it.  By eating a healthy diet and watching your sugar level, you will be able to control your blood sugar level and continue with your perfect pregnancy. 

           

Gaining weight too slowly during pregnancy

             Just as gaining too much weight can be harmful to you and your baby, not gaining enough weight can be harmful also.  There are some women out there who are so terrified at gaining weight that they eat next to nothing during their pregnancy.  Please do not do this, you could be depriving your baby of the vitamins and minerals it needs and you increase your chances of having a small baby.   Babies who are underweight at delivery are at a greater risk for health problems than babies who are of average weight at delivery.

            If you find that you have gained nothing during your first trimester, do not worry.  Some women do not gain anything during those first three months and some even lose some weight thanks to morning sickness.   Your baby’s needs are relatively tiny at that point.  It is when you are in your second and third trimesters that you should make sure you are gaining weight according.

            If you find that you are not gaining as much weight as you should, you should try to fatten up your diet.  Increase your fat intake by a serving or too.  This will increase your calorie intake but won’t decrease your appetite.   Do not increase your fat by more than a serving or two.  There are better and healthier ways to increase your weight gain.

            If you are one of the lucky few women who do not gain weight easy, you might not want to foods with the lowest amount of calories.  You can still eat healthy but you want to up your calorie intake.  Try eating avocados and more cheeses along with some beans too.   Indulge in some snacks also.   Try to add at least three snacks into your schedule.  Make sure you have a decent amount of calories but not so many calories that your ruin your appetite for your next meal.  If you are not allergic to peanuts, try some apple slices with peanut butter or some whole wheat crackers which some low fat cheese slices.

            Take some time out of your busy life to relax.  Not gaining enough weight could be a sign that you are doing too much.  You could be burning up the calories you eat instead of using them to nourish your baby.  Try cutting back on your exercise if you have an exercise routine.   You also want to make sure you eat after a workout to replace the calories you just lost.  If you are working while you are pregnant and it is a stressful job, make sure you take the time out of your busy day for lunch and snacks. 

            Throughout all of this, check in with your doctor.   Your doctor may want to run some tests to make sure that you do not have a thyroid condition or any other undiagnosed medical problem that might keep you from gaining weight.   You may also want to keep track of what you eat so you can show your doctor and talk about any changes that might need to be made to your diet.   You may not be eating enough and you may find that you need to eat more. 

Gaining weight too fast during pregnancy.

          Any obgyn will tell you that the recommended weight gain for pregnancy is 25-30 pounds.  Some women will gain more, some will gain less.   But how can you tell if you are gaining too fast during your pregnancy.  Too much weight gain can increase your chances of a c section and put you at risk for being overweight after. 

            Some doctors say that if you put on more than 3 ½ pounds in your first trimester and are of a normal weight you are putting weight on too fast.   If you are overweight and put on more than 2 pounds, you are gaining too fast.   Keep in mind though that even if you gain a lot in your first trimester, it doesn’t necassararily mean you will gain a lot your whole pregnancy.  Some women gain a lot in the first trimester because morning sickness has them only able to eat carbs and nothing else and still end their pregnancy gaining no more than 25 pounds.  If however you find that your weight gain is still not slowing down once you enter your second trimester,  there are some tips you can try to help slow it down.

            First, cut out the useless calories.   It is never a good idea to diet while you are pregnant but if you are gaining too much you do need to slow down the rate at which you are gaining.    Apply some basic calorie cutting strategies such as using skim milk instead of whole milk, taking skin off your chicken and grilling or broil instead of frying or sautéing.   You will also want to cut out most of your sweets.  These are empty calories that are providing no nutritional value to you or your baby.

            Next, cut down on the fat you are taking in.  Look at what you are eating and how it may have hidden fat in it.  Some salad dressings can be loaded with fat, so you might want to try putting your dressing on the side.  Watch how much oil you use when you are cooking or when you are going out to eat and stick to good oils such as extra virgin olive oil. 

            Get active!  You could be gaining weight faster because you are not active.  As long as your doctor gives you the go ahead, start a walking program.  Walking is one of the best things you can do for your body and your baby.  Not only does it help with your weight gain, but some women and doctors swear that walking through out most of your pregnancy could help ease the pains of childbirth.   If you can not walk due to weather conditions you might want to look into joining a prenatal exercise class.

            Lastly pay attention to what you are eating.  So many people don’t pay attention to what they eat and find that they are overeating without even realizing it.  How many times have you sat on the couch watching a movie and decided to have some potato chips only to realize that you have eaten the whole bag?  Try to keep all your meals at the table and take your time while eating.

            Even though you are eating for two, gaining just enough weight will not only make delivery and recovery easier for you, it will also make getting the weight off after pregnancy come off that much faster.

Food cravings during pregnancy

            Do pickles and ice cream sound good to you?  How about red peppers and peanut butter?  If these do, you are probably a pregnant woman who has just gone looking for that ice cream carton you know you have buried in your freezer.   More than three quarters of all pregnant women experience cravings at some point.  The most common cravings are for sweets, dairy products and salty foods although there are some weird cravings out there.  Some women have been known to put black olives on cheesecake, while others have been known to dip fruit in salsa.  As bizarre as some cravings can be, they are mainly perfectly safe.  There are old wives tales that believe what you crave could be a good indication of the sex of your baby.  If you are craving sweets you are having a girl.  If you crave meats or cheeses, it is believed you are having a boy.  Cravings are something that most women love most about pregnancy.    It is when a woman is craving dirt or clay that an alarm should go off.  If you should find yourself craving dirt, soil, or chalk call your doctor right away.  Not only could these be harmful if you do eat them, but chances are they are a sign of iron-deficiency anemia.

            Most doctors believe that cravings can be nutritionally based. That is to say the cravings are a message from your body on what it needs to eat.   If you are craving salts foods it could be because your body needs more sodium as your blood volume increases.  If you are craving fruit, your body might need more vitamins C.   The problem is sometimes the message gets lost on the way to our brain.  You may find yourself craving something sweet and instead of getting berries or fruit, you find yourself gulping down snicker bars by the cart full.  Cravings can be the downfall of your weight gain especially if the message is getting scrambled.   There are some ways though you can help curb your cravings.

            For starters, eat a good breakfast.  Eating a good breakfast can prevent cravings later in the day.  You also want to try and make wise choices by looking for healthier alternatives.   If you are dying for potato chips try eating some soy crisps.   Instead of ice cream, try frozen yogurt. If you feel like candy is calling your name, snack on some frozen grapes.  If you want something salty try pretzels, or even rice cakes to satisfy that urge.   A good substation for soda would be some fruit juice mixed with sparkling water. 

Next, think small.  If you are craving chocolate, you do no need to reach for a king size bar.  The snack size bar will satisfy your craving just the same.    If you want a brownie, have one; just do not eat the whole pan.   There is nothing wrong with indulging in a few of your cravings as long as you know not to over do it.

Giving in to your cravings during pregnancy does not make you a bad person and it is not something you should beat yourself up about and feel guilty about.  Cravings are a normal part of pregnancy and denying yourself all the time might make you resent being pregnant.  Indulge when you want to, just make sure you make wise choices and do everything in moderation.

Eating well while dealing with morning sickness

          There are a few women out there in this world who sail through their pregnancy without so much of glimpse of queasiness.   The rest of us have no such luck.  Chances are you are the type of women who the mere smell of what use to be your favorite food sends you running to the nearest toilet.   The mere sight of steak can send you heaving and just thinking about eating that salad turns you greener than the romaine lettuce it contains.   You probably curse the silly fool who named it “morning sickness” when all pregnant women know it is more like all day sickness. 

            There are different degrees of morning sickness.  Each woman and each pregnancy is different.  I spent the first three months of my first pregnancy over a toilet and unable to look at any sort of vegetable or meat.   However I made it through my second pregnancy with only a few spurts to the bathroom and hardly any aversions.   The good news is though, this is usually only temporary.  Most women start feeling better between their 12^th and 14^th week of pregnancy.   Even better news is that your baby is handling this much better than you are. As hard as it is to eat healthy during this period there are some things you can do to help ease your discomfort. 

            For starters, eat often.   It has been shown that an empty stomach tends to make your morning sickness even worse.  This is why so many of us feel so bad when we first wake up.  We’ve had nothing in our system which means our stomach acids are going crazy since nothing is there to soak them up.  The trick to this is to eat often.  Try eating six mini meals a days and make sure you have plenty of snacks.   Make sure you eat often in bed.  Before you go to bed for the night have a snack that is high in protein and in carbs such as nuts and raisins,  yogurt and bread stick or a cheese and crackers.   Keep a stash of crackers or ginger cookies by your bed and make sure you have one before you even think about getting out of bed in the morning. 

            You will always want to eat mainly carbs and protein.  Stick with crackers or fruit to give you some comfort during those first few months.  Other good snacks are pretzels, saltines and whole grain toast.  For fruits stick with melons and bananas.   For your protein add a little cheese or some nuts to your snacks or any time you are feeling a little green.    Yogurt is also an excellent choice when fighting morning sickness also.

            Make sure you drink your water.   If you are vomiting it is essential that you stay hydrated.  Making sure you stay hydrated is probably more important that making sure you eat those first few months.  Becoming dehydrated can cause a problem for you and your little one so make sure you drink at least 8 glasses of water or juice through out the day.  You can also suck on ice chips or fruit juice popsicles if you are having problems keeping liquids down.

            The most important thing to keep in mind those first three months is not to beat yourself up if you can not eat as healthy as you would like to.  You will still have plenty of time to make up for it after you get through this storm.   Just make smart choices when it comes to what you eat and snack on and that will pave the way for when you can eat as a normal person. 

Eating well for your baby

           The next nine months are going to be an exciting time, not just for you but for your growing baby!  Think of all the things a baby has to accomplish in only nine (ten) short months.  They start as a single cell and then divide at an enormous rate.  Their organs develop, the heart forms and starts beating and all five senses form.   Basically your baby goes from a little blob that can’t be seen with the human eye into a seven, eight, nine or even ten pound adorable newborn baby.  In order for your baby to develop as healthy as possible, your diet should play a big part.   This is because your diet is how your baby is going to receive all the vitamins, minerals, protein and fluids that he or she needs to grow and develop.  The best thing you and any other pregnant mother can do for your growing baby is to eat as healthy as you possibly can.   Let us look at all the benefits eating well can do for your baby.

            First, eating right is going to help your baby’s organ development.  Your baby only has a short time to develop vital organs such as their heart, liver, lungs, and kidneys.  Eating a diet that lacks vitamin D or calcium can interfere with your baby’s bone and tooth growth. 

            Next eating too lightly through out pregnancy might stop your baby from growing as it should in your uterus.   You might find yourself measuring behind for where you should be in your pregnancy.   Small babies are at a greater risk for healthy problems once they are born.   On the other hand, eating to much can cause your baby to grow too big to fast.  Babies who are measuring ahead are at a greater risk for delivery complications.   Babies who are too big usually can not be delivered vaginally without the assistance of instruments such as forceps or a vacuum.   Some women are forced to have a cesarean section because they can not deliver their baby vaginally. 

            Some research has been done that shows what you eat during pregnancy can affect your baby’s eating habits down the line.   Babies can taste and get use to the flavors from food that makes its way into the amniotic fluid.    It is quiet possible that your baby will have a preference for certain foods before they even take that first spoonful of solids.   By making sure your diet contains a lot of vegetables and fruit can help ensure that your baby will enjoy eating that went he time comes. 

            Also, as hard to believe as it is, some studies have shown that what you are eating can contribute to your baby’s personality.   Research has shown that babies born to mothers who were under-nourished tend to smile less and are drowsier compared to those who at healthy.    Also, studies have shown that moms who consumed enough omega-3 acids during their final trimester have babies who showed healthier sleep patterns than other babies.  

            Lastly, your baby’s brain needs you to eat healthy especially during the last trimester.  Unlike the rest of your baby’s organs, the brain has its greatest growth spurt during the third trimester.    This is the best time to eat protein, calories and omega-3 fatty acids.  These ensure optimum brain development. 

            There has never been a more important time to eat healthy than pregnancy.    Eating healthy while pregnant is the best gift you can give your child to be.

Eating Well for You during Your Pregnancy

             Eating healthy throughout your pregnancy is the greatest gift you could give your unborn baby, but there are also a lot of rewards in it for you to.  It’s common for many moms to be to forget that they also benefit in eating healthy through out their pregnancy.  What you eat has a direct effect as to how well your body copes and recovers from all the physical changes it goes through.  It also helps with the physical and emotional challenge of carrying and delivering a baby.

            The truth is, most pregnant women rarely walk around all nine months with that rosy glow everyone talks about.   The first three months some of us walk around a nasty shade of green and in a hazy fog thanks to the tiredness we feel those first three months.  The second three months are a little better, and we are no longer green but we deal with other issues such as varicose veins and leg cramps.  The third trimester, we are back to the hazy fog again and have other issues such as swelling and heartburn just to name a few.   Some of these can be avoided with a good diet.    Eating foods that have some complex carbs can help reduce your tiredness and staying away from fatty foods will help with the heartburn.  

            Research has shown that pregnant women who eat healthy throughout their pregnancy usually have a safe and uncomplicated pregnancy.   Studies have shown that some pregnancy complications such as preeclampsia or high blood pressure can be directly related to deficiencies in a pregnant woman’s diet.  High amounts of sugar and polyunsaturated fats increase this risk as well as having a low intake of vitamin c, e and magnesium.   

            Perhaps for some women one of the biggest benefits of eating healthy during their pregnancy is that it could help you during labor and delivery.   A well balanced pregnancy diet has been said to help prevent preterm labor, which is labor before 37 weeks.    A good diet can also help you cope with labor and delivery better.  Any woman who has given birth knows how much energy it takes to endure hours of contractions and sometimes hours of pushing.   Eating healthy will ensure that you have the energy and the stamina to get through your little one’s delivery.

            Once you have delivered your little one, it is still important to continue your good habit of healthy eating especially in the postpartum period.   Your body needs a lot of resources to recover from all the stretching, blood loss and not mention sleep deprivation and still take care of a newborn.   It is just as important in the months following your delivery to continue to eat well.   As my doctor put it, it is essential to eat as though you were pregnant for at least three months after delivery. 

            A final added bonus to eating healthy throughout your pregnancy is that you may never stop eating healthy.  This is setting up the groundwork for a lifetime of eating healthy for not only you but for your children.   If you continue to eat healthy you are setting a prime example for your children.

Eating well even after y our pregnancy

          Your body has gone through a lot these past nine months and it still has a while to go before it is back to normal.   The next few months are going to give you and your body a whole new set of challenges especially if you are a first time parent.    Recovering from childbirth is exhausting and when you throw a new baby who has no concept of time into the mix and you might find your head spinning.   Eating well during this time is almost as important as eating well during your pregnancy.  

            Your body has just been through a traumatic ordeal.  If you gave birth vaginally, you mind find yourself recovering from tears and what not.  If you gave birth via c-section, you are recovering from major surgery.   The first thing most hospitals and doctors like to make sure is that your plumbing and waste systems are working.    Eating high fiber food and drinking lots of water after your delivery will help make that first bowel movement a lot less painful.   This can be a little hard for women who delivery via c-section because they are usually on a liquid diet for the first 24 hours.   You may find you need a little help from either stool softeners or prune juice to make that first trip a little easier.  

            Once you are home from the hospital, you are going to need your energy to take care of the baby.   Gone are the nights where you were able to get a full 8 hours of sleep.  You might not see that again for at least three months,  though ask any parent and they will tell you that getting 8 hours of sleep a night will not happen until your kids are grown and married.   Sleep deprivation can wreak havoc on you and it is important that you eat healthy to maintain a decent amount of energy.  The postpartum period is usually where most women find themselves downing countless amounts of coffee or sugary foods to give them a quick fix.   This is not healthy because once you come down from that high, you are going to be even more exhausted than you were before hand.  Make sure all of your meals are balanced meals and stock up on quick and healthy snacks such as celery sticks, baby carrots and lots of fruit to get you through the day.  

            Eating healthy can also help you fight the baby blues those first few weeks.  Nearly 80% of all women suffer from baby blues.  These usually kick in between the 4^th and 5^th day after delivery and can last for 10 days to 2 weeks.   You may find yourself emotional for no reason and you may start to cry for no reason.   Some women report a feeling of sadness that they are no longer pregnant and others report a feeling of helplessness when it comes to dealing with their new baby.  The baby blues are caused by your hormone levels going back to normal.    By maintaining your healthy habits that you practiced during your pregnancy could help you handle your changing emotions a little better.

            Pregnancy is tough and the post partum period is just as tough.  Make sure you take the best care of yourself as possible during this time.  Eat right and continue to take your prenatal vitamin to make sure your baby is going to get the best care you are capable of.

How Is Eating Can prevent heartburn

           Heartburn does not just affect those who are high stressed or love their spicy foods.  Pregnant women suffer from heartburn too.  You will find as your pregnancy progresses that antacids tend to  become your best friend.   Heartburn has nothing to do with your heart.  It is when the acid from your stomach leaks up into the esophagus.   Heartburn is very common during pregnancy.  In fact one in four women experience heartburn during their pregnancy usually during the third trimester.   The reason is that your baby has grown a tremendous amount and your uterus has moved up and is now putting pressure on your stomach.  This crowds the digestive tract and allows acids to travel back up the esophagus.   There is an old wives tale that if you have bad heartburn, your baby will have a lot of hair.   Of course there is no proof in this but it is a fun thing to believe in.

            There are ways you can help prevent heartburn during pregnancy.   You can start by taking your time while you eat.   Not only will you enjoy your food better but your stomach will not have to work as hard to digest your food.   You also want to try eating early and eat at least two hours before you go to bed that night so your body has plenty of time to digest your food.    Keep your meals small.  Stick with eating six small meals through out the day.  Large meals tend to stuff up your stomach which is already extra squashed thanks to your uterus.   A stuffed stomach makes it that more likely that some of the food along with stomach acid will make its way back up the esophagus. 

            Also, make sure you keep your fluids and solids separate.  Too much fluid mixed with too much food can distend the stomach which can aggravate heartburn.   You also want to eat sitting up.  Don’t eat while lying down, and if you are having a bed time snack make sure you are propped up by pillows.

            Your weight plays a part in how much heartburn you may experience.  The heavier you are, the more pressure you are placing on your esophageal sphincter.  This is another reason why you should not gain to much more than the recommended amount. 

            Find out what foods cause your heartburn.   Once you figure out what foods cause heartburn, you can cut them out of your diet.    Some foods you might want to steer clear of are highly seasoned spicy foods, soda, tomatoes sauce, chocolate, and some citrus.  Greasy foods are also a big contributor to heartburn.   Cutting out greasy, fried food is going to help with your heartburn prevention. 

            When all else fails, take something for your heartburn.   Tums and Rolaids are perfectly safe to take during pregnancy.   If you are not comfortable taking any over the counter medicines try some natural ways such as eating a handful of almonds.  Almonds are a stomach settler and might help with your heartburn.   Another natural remedy is a tablespoon of honey mixed with milk is a favorite for preventing heartburn. 

            Like with some pregnancy discomforts, heartburn is one that can be avoided as long as you take the steps and eat properly.  Even without suffering from a lot of heartburn, your baby still could be born with a full head of hair. 

How to Eating During Pregnant

Almost every woman knows that it is important to eat well while you are pregnant.  The benefit it provides you and your baby is invaluable.  But, do you also know how important it is to eat well even before you get pregnant?  If you are actively trying to get pregnant you have to make sure your body is prepared to accept the challenge.  The first thing you should do before even beginning to try is to talk to your doctor to see how you measure up health wise.  Does he think you need to lose a few pounds before getting pregnant or does he feel you need to gain a few?   Your doctor may recommend that you change your eating habits and start exercising. 

            As soon as you decide you want a baby, you should begin to get in the habit of eating healthier.  Slowly begin to cut out caffeine.  If you smoke, now is a good time to quit rather than waiting until you have that positive test.   Smoking can decrease your fertility and increase your risk of a miscarriage if you are still smoking when you are pregnant. 

            Another thing you can do is to start taking prenatals or at least a multivitamin supplement that contains at least 400 micrograms of folic acid.  You can also begin to add food into your diet that is rich in folic acid such as spinach and other green vegetables, peanuts, and orange juice.   You can also start by taking a prenatal vitamin also.  These vitamins contain iron, folic acid, and calcium along with vitamin C, D, B and vitamins B6 and B12 also. 

            Reevaluated your diet.  Start to eat foods that have plenty of vitamins, minerals and fiber.  Lay off the fat and excess sugar.  You want to eat foods that have a high nutrient density.   Eat at least five portions a day of fruits and vegetables along with protein and iron rich foods like dried fruit, and green vegetables.      Try to steer clear of raw fish like sushi, and steer clear of undercook shellfish, meat or chicken.    You also want to try to avoid fish that has high mercury content like swordfish, shark, or king mackerel.   Cut out any food that has unpasteurized milk in it including cheeses such as brie, camembert, and some Mexican cheese.   Also cut out foods that have raw egg in it including homemade cookie dough. 

            Make sure you up your water intake.  Water should always be your first beverage choice before, after and during your pregnancy.   Water helps to flush your system of toxins.  Once you’ve gotten your eight glasses in, you can drink fruit and vegetable juices also.

            Perhaps the most important thing you can do before you get pregnant is to cut out all alcohol.  The American College of Obstetricians and gynecologists have stated that women who drink might have a harder time getting pregnant than women who do not drink.  Another reason why you should give up alcohol is that most birth defects that are caused by alcohol exposure usually occur in the first few weeks of pregnancy, usually before you even know you are pregnant.  

            Getting your body prepared for pregnancy is one of the best decisions you could make.  Your body will be more prepared for the challenge of growing a baby and the experience will be a little easier on your body.