Now that you have a new life growing inside you, you must pay careful attention to what foods to eat when pregnant. Your pregnancy diet has a large effect on the growth, development and health of your baby.

Now that you are pregnant, how must your diet change? If you are used to a healthy diet every day, there isn’t really much to change when talking about foods to eat when pregnant. There will only be a few minor changes needed to meet the special nutritional needs of you and your baby. In fact, a pregnant woman only needs 300 more calories a day than needed pre-pregnancy.

This means that an average pregnant woman should take in 2,500 to 2,700 calories a day - all of which should come from healthy foods. What you must pay attention to is your intake of extra vitamins, minerals and other nutrients through a variety of food sources. You must make sure that you get your daily supplementation through prenatal vitamins and healthy natural foods from the basic food groups.

What other nutrients do you need in your pregnancy diet? When you choose which foods to eat when pregnant, make sure that you are getting enough of the following very important pregnancy nutrients:

Folic Acid - You need at least 400 mcg (micrograms) of folic acid in order to prevent birth defects. Folic acid is a B vitamin that prevents defects in your baby’s spine and brain, and can also prevent cleft lip and congenital heart disease. The easiest way to get enough folic acid is to take it through your prenatal vitamins. Alternatively, breakfast cereals, spinach, legumes and orange juice are also good sources of folic acid.

Iron - You need to double your intake of iron when pregnant - you need 30 mg per day. You can get your required iron through an iron supplement, which your doctor should be able to recommend. Pregnant women need extra iron due to the increased amount of blood in the body and to supply the needs of the baby. Rich iron sources include red meat, fish, poultry, whole grain breads and iron-fortified cereals.

Calcium - Another of the important foods to eat when pregnant include non-fat and low-fat milk, cheese, yogurt and other sources rich in calcium. Pregnant women need at least 1,000 mg of calcium a day (young pregnant women need 1300 mg a day). Getting enough calcium is important for the proper development of your baby’s teeth and bones.

Knowing the right foods to eat when pregnant can go a long way in making sure that you and your child stay healthy throughout the pregnancy. It is also the best way to prevent possible congenital problems for your baby.

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Welcome to motherhood Holding your baby in your arms after pregnancy is one of the most wonderful moments of life. But make sure to retain these moments by continuing your healthy eating habits.

The biggest challenge for every woman is weight loss after pregnancy. This does not mean that you stop eating balanced food or start skipping meals. If you choose not to breastfeed, you can revert to your original pre pregnancy diet. But, if you choose to breastfeed, or are anemic, or have undergone a cesarean, then you need to take special care of your post pregnancy diet.

Smart Tips For A Healthy Diet After Pregnancy

Stick to nutritious foods like raw vegetables, fresh fruits, melted cheese on toast, yogurt with raisins, nugget type cereal, sunflower seeds, and others.
Sit in a relaxed posture and eat your meals. Never eat while standing or in hurry, as it makes you feel as if you have not eaten at all and you might overeat. It also leads to fatigue and digestion problems.
Make sure that you replenish the lost iron in your body. Eat lots of greens such as spinach, beetroot, and other iron rich foods.
Cut the intake of caffeinated beverages.
Ensure that you get sufficient sleep for quick recovery of your body.

Dealing With Constipation After Pregnancy

Constipation is one of the most common complaints after pregnancy. Here are certain ways to tackle it.

Exercising after nine months period is a must, not only to reduce constipation, but also to lose the extra pounds and keep you energized throughout the day.
Include lots of dietary fibers such as fresh fruits and vegetables, bran muffins, and highfiber cereals.
Drink plenty of water.
Have 4 ounces of prune juice followed by a few cups of hot water, or decaffeinated tea. Do this on an empty stomach.
Do not take laxatives on a regular basis after nine month. Contrary to the popular belief, they make it hard to get normal bowel movements back.
Try stool softeners containing fibers. Fiberall, Metamucil, and Fibercon are good examples. They mitigate constipation without posing the problems that are related to laxative use.

Besides a healthy diet and regular exercise regime, sufficient rest and sleep is vital for the new mom. Your body needs relaxation after passing through a busy ninemonth schedule. Let your spouse or family members share household chores so that you do not exert yourself after pregnancy.

It is crucial to continue eating healthy and maintain a steady exercise regime after pregnancy so that your body heals faster after a nine-month long period of forming a baby. Effective weight loss after pregnancy can be achieved by a healthy post pregnancy diet.

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