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COLUMBUS - Ahh...pregnancy. Never before was I so aware of every bite of food and drink
I put into my mouth and tummy. Sure, the first three months were more about what could I possibly eat and keep
in that tummy. Then, came the last few months when I was begging for second helpings and dreaming about the next
meal.
What a big job it is to be responsible for ensuring the health and growth of another little person
- and only for a brief nine months. You'll still be responsible for the health and growth of your child once he
or she is born, but trust me, your child's first quests for independence won't be far off. "No, I won't eat
that!" will be a regular statement at many a mealtime. Make it count now by giving your baby the best start
possible.
Eat three meals and three snacks every day.
This helps with the queasy feeling and keeps heartburn to a minimum. Always pack a snack. Have a piece of fruit,
granola bar or yogurt handy in your bag. This keeps you from hitting a convenience store or fast-food join looking
for a quick fix, which likely offers you a lot of calories and saturated fat and not much else.
Choose whole grains for fiber and more.
Complex carbohydrates provide energy and fuel for the brain, B vitamins and minerals such as iron. Choose whole
wheat or whole grains at the store. Whole grains offer more fiber which will help fill you up and keep you regular.
They also offer more fiber, which help fill you up and keep you regular. They also offer more vitamins and minerals
than processed grains. Most foods come in a whole-grain version, so it's just a matter of choosing whole grains
when you shop.
Eat your fruits and vegetables.
Fruits and vegetables also offer a good amount of fiber, vitamins, minerals and phytochemicals, which help protect
against disease and boost immunity. Eat as much as you can every day. In addition, all-important folic acid is
found here, which significantly reduces neural tube defects.
Get your calcium.
Calcium builds strong bones, teeth and muscles. You can find it in milk, yogurt, cheese, kefir and fortified orange
juice. Even broccoli, green leafy veggies and oranges offer some calcium. Don't like milk? Try adding flavor. Instant
breakfast drinks are a great way to add a little flavor to your milk and lots of extra vitamins and minerals. Proteins,
vitamin A for healthy eyesight, vitamin D and some B vitamins should be included in your diet as well.
Protein, please.
Proteins build cells and organs, make antibodies, which fight illness, and make hormones and enzymes, which regulate
body functions. Proteins also offer a good supply of iron to keep plenty of oxygen in your blood. Choose chicken,
turkey, pork, tofu, beans and peanut butter. Eat beef and some types of fish in moderation. Some types of fish
have high mercury levels that can be dangerous to you and your baby. Visit http://www.cfsan.fda.gov
for more information.
Essential fatty acids.
Essential fatty acids, or EFAs, are vital for both you and your baby's health. Omega-3 oils and Omega-6 oils are
critical to brain growth and development. Find EFAs in oily fish, including salmon and sardines, pumpkin seeds,
walnuts and certain oils such as flaxseed oil.
Keep the pool clean.
Drink lots of liquids, especially water. Your daily water consumption helps flush waste from your amniotic fluid
and keeps it clean for your baby. No one wants to swim in a dirty pool, right? Remember to limit caffeinated drinks
to only one or two cups per day.
Take your prenatal vitamin.
Your vitamin helps compensate for the vitamins, minerals, etc. that you may have missed during the day. If your
vitamin makes you feel queasy, try taking it with dinner or right before bed.
Craving something?
Go ahead and satisfy your cravings, but try to make them count. Have a little ice cream, milk shake or pudding
and get some calcium while taming that sweet tooth. Need something salty? Try popcorn with a little Parmesan cheese
sprinkled on top or a few corn tortilla chips with melted cheese and salsa.
Consider breast-feeding.
Breast milk is vital to the continued development of your baby's brain and central nervous system because it contains
EFAs. It also works wonders for fighting off baby's colds and ear infections. Breast-feeding also helps you bond
with your baby. And, breast feeding helps new mommies get back in shape.
Does it sound overwhelming? Nah. You already choose what you're going to eat each day. Just stop
and think about making it count. Ask yourself what benefits you and your baby will get from eating this food. Perhaps
it just tastes good - and that's OK every now and then. But if it tastes good and counts, that's even better!
Web Sites:
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Fit Source Web Directory
Includes physical-activity ideas, lesson plans, healthy recipes and many other downloadable tools |
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My Pyramid
See the new food pyramid. Includes physical activity ideas.
Fruit & Oat Snack Mix
2 cups oat cereal
2/3 cup raisins
1/3 cup other dried fruit
Mix all ingredients in a bowl. Store in an airtight container.
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