Healthy Eating and Vitamins During Pregnancy

There are a number of aches and pains that come with pregnancy. While back in the day many doctors just brushed them aside and said that is part of pregnancy, nowadays more and more doctors are recommending a well-balanced diet to help. Here are just a few pregnancy aliments that a good diet can help.

 
A common complaint during pregnancy is tooth and gum problems. To help keep your teeth healthy and your baby's teeth healthy, make sure you get enough calcium and vitamin C. Always keep some sugarless gum near you or chew on some nuts and cheese.

Tooth & Gum Problem in Pregnancy

 It is also not uncommon for many women to feel dizzy or lightheaded during pregnancy especially if they have gone too long without eating. This is why it is so important to eat throughout the day and snack also. Keep your snacks as healthy as you can and stay away from junk food whenever you can. These foods will give you a quick rush of energy but ultimately leave you feeling worse than you did before you ate them. Keep yourself hydrated also. Snacking and drinking will help boost your blood sugar and keep you hydrated which can help you fight dizziness.
Make sure you drink at least 8 glasses of water
 If you suffer from leg cramps you might find it helpful to drink a glass of milk or have a piece of cheese before you go to turn in to bed at night. Make sure you drink at least 8 glasses of water throughout the day to keep yourself hydrated also.

Staying away from salty foods and drinking extra water will help you keep the swelling to a bare minimum.

Pregnancy is also a time where your skin might take on the appearance of a teenager getting ready to hit puberty. Some women suffer from dry skin, which can be cured by making sure you drink plenty of fluids to increase moisture. If you have flakey skin, eat more omega-3 rich foods or seeds and nuts. There are some people who suffer from some skin discoloration and too much blotchiness could be a folic acid deficiency. This is another reason why it is so important to make sure you are taking your prenatal vitamin.


A balanced diet is more than simply increase how much you eat. You need to consider what to eat during pregnancy. Your body needs increased amounts of vitamins, protein, minerals and calories. It is important to eat a diet based on these increased needs to make sure you are getting the proper nutritional and daily recommendations from each food group. 

It is essential to follow these simple guidelines to ensure a healthy pregnancy. You are responsible for making healthy choices for both you and your baby. 

The following Food Guide Pyramid is the advice given by my practitioner. I present here to share with other mothers-to-be. Hope it may help you achieve healthy eating! 

Milk, Yogurt and Cheese (4 servings/day)

• 1 cup of milk
• 1 ounce of cheese
• 1 1/3 cups of cottage cheese
• 1 ½ cups of ice cream
• 1 cup of yogurt or custard

Dry Beans, and Nuts (2-3 servings)
Omega 3 Food with Nuts and Seeds are best for Pregnancy

• Cheese 1 slice
• Peanut Butter 2 Tbsp

Fruits (3-4 servings/day)

• 1 serving = 1 medium fruit
• ½ cup juice or fruit

Vegetables (4-5 servings/day)

• 1 serving = ½ cup cooked or 1 cup raw vegetables

Choose one good source of Vitamin C daily. Examples include: Broccoli, Grapefruit, Orange Juice, Cabbage, Greens, Strawberries, Cantaloupe, Oranges, and Tomatoes

Choose one good source of Vitamin A every other day. Examples include: Dark Green vegetables, orange vegetables, Apricots, Spinach, Sweet Potatoes, and Carrots

Bread, Cereals, Rice and Pasta (9-11servings/day, 1 serving = ½ cup or 1 slice)

• Bagels
• Breads
• Noodels
• Macaroni
• Cereals
• Rice
• Spaghetti

Fats & Oils

        • only small amounts of margarine, salad dressings and oils