Just as important as following a healthy diet during pregnancy is to drink the right amount of liquids. The blood volume during pregnancy increases considerably and drinking enough liquids may avoid common situations as dehydration, which can cause other problems too during these months.

Avoiding dehydration

When a person loses more liquid than he or she drinks, dehydration occurs. Depending on the circumstances and your age, it can be more or less dangerous (in babies, for example, it can be very dangerous). During pregnancy, dehydration can be very dangerous and cause other problems like headaches, nausea or even contractions in the last months of pregnancy.

Among the advantages of staying hydrated during pregnancy one is to avoid the most common and unpleasant problem: constipation. What’s more, proper hydration may also prevent urinary tract infections that are common during pregnancy, as well as fluid retention in your legs.

Drinking water often can also help you avoid having an upset stomach or heartburn which the gastric juices and nausea bring on.

Symptoms of dehydration

Symptoms of dehydration may start to show up subtly and then worsen. Thirst is the best warning sign the body has to tell us we need to drink. Nevertheless you should avoid feeling thirsty by drinking enough water beforehand. Other symptoms of dehydration are a dry mouth, feeling dizzy, urinating less and dark urine.

If you are experiencing thirst and a dry mouth, in spite of drinking lots of fluids, you might have diabetes. Gestational diabetes is a common illness among Latinas and one of the symptoms is constant thirst accompanied by a dry mouth and frequent urination. This is a way for your organism to get rid of the high levels of sugar in your blood.

The best drink: water

To stay hydrated you should drink 6 to 8 glasses of water a day, but during pregnancy, you should drink a little more: about 10 glasses. The best liquid to drink to stay hydrated is water. Juices also contain water that avoids dehydration, but you must take into account that they add calories to your diet, so you shouldn’t drink too many of them.

Other drinks you should consume in moderation are those that contain caffeine (tea, coffee, guarana, colas, mate) because caffeine has a diuretic effect. If you find water boring to drink, try flavored waters or better yet, add some lemon or lime juice to water to change the flavor.

Carry a water bottle with you all day and always have it handy. Drinking a bit of water regularly is easier and healthier than drinking two glasses at one go.

On the other hand, going to the bathroom very frequently is something common in pregnancy. If at night you can’t get your rest because of all the times you have to get up to go to the bathroom, try to spread out the times you drink water throughout the day so that you stop drinking water a few hours before going to bed.

During pregnancy, your body is under an extraordinary strain. Creating a new life inside of you requires a lot of energy and it’s common to feel exhausted during the first months of pregnancy. Getting plenty of rest will help you endure the exhaustion and keep you from feeling overwhelmed because of the symptoms you will experience during these months.

Getting enough sleep

In the first months of your pregnancy you will probably sleep more hours than usual. Besides, if you experience nausea you will probably feel even more exhausted. Try to go to bed earlier than you usually do or take a nap whenever you can. Listen closely to your body when it is telling you that you need to rest.

As your pregnancy progresses, the size of your belly will probably make it more difficult for you to find a comfortable position. Many pregnant women sleep on their left side, with a pillow between their legs to take the pressure off the spine, and with another pillow between their arms. There are pillows or cushions, called pregnancy pillows, that can help you settle into this position, although you can also use a couple of fluffy cushions or pillows you may have around the house.

As your pregnancy progresses you should lie down on your left side to make blood circulation easier and to avoid compressing the vena cava.

Tired legs

You will feel that your legs are more tired than usual. The increase in your blood volume and the growing size of your belly, make blood flow more difficult, so often you will experience water retention in your legs and ankles. To improve circulation and avoid bloating remember to put your feet up whenever you can, especially if you spend long hours standing or sitting at the office.

In your office, use a stepstool or a chair to elevate your legs under the table. If you are standing at work you could use a stepstool, about ten or fifteen centimeters high where you can put your legs, alternating them.

Emotional rest

Avoiding physical stress during pregnancy is as important as avoiding emotional stress. Getting good physical rest is as important as getting emotional rest. In these months, make an extra effort to keep your mind away from problems that cause anxiety. Stop brooding; it makes you nervous and, as a result, makes you tired mentally.

Relaxation techniques may help you get the mental rest you need; from listening to soothing music with your eyes closed, to deep breathing exercises or even practicing yoga or oriental meditation techniques. Or maybe you simply need a short quiet walk in the park with your partner. It doesn’t matter which you choose, but try to find mental peace during these months.

And don’t forget your spirituality. For many Latinas, having a spiritual life is very important and now during your pregnancy, it’s a good time to practice it.

Mandatory rest

Sometimes rest is not optional during pregnancy, but a requirement, in order for your pregnancy to progress smoothly. The chance of preterm labor, carrying multiples, bleeding or low amniotic fluid levels are reasons for which your doctor may order bed rest during pregnancy. Bed rest might be difficult for some expectant moms, especially if they are used to being very active. It’s important for you to understand clearly which activities you will be able to do while being in bed and which you won’t. Ask your doctor to explain whether you can get up to go to the bathroom and shower.

Try to have a list of things you like to do and can do while on bed rest to avoid getting exasperated or isolating from the world. Talk often on the phone or have a computer close by to surf the net or reach out to friends and family, or even other moms that like you, need bed rest. You can also find forums and pregnancy chat groups.

But once the bed rest period concludes, often after having had your baby, you should get back to your regular activities slowly. Long bedrest periods require recovery too.

Nowadays, it’s hard to find people who don’t experience some kind of stress. Long work days, combined with long commutes to get to and from work, added to the little time left to do the household chores, not to mention resting, would stress anyone out. Stress isn’t good for anybody, but during pregnancy it can bring on additional problems and complications.

Overload

During pregnancy, your body is under unusual physical stress: now, your circulatory system has high levels of hormones that are needed for the progress of your pregnancy, and they affect your emotional and physical well being.  Some experts compare the effort the body of a pregnant woman makes at rest, to that of a climber going up a mountain. This effort manifests itself clearly in the exhaustion most pregnant women feel during the first months of pregnancy and then, to a lesser degree, during the rest of the pregnancy.

If to this physical exhaustion you add the burden of work related stress, or tense emotional situations, this may make many women feel overwhelmed and cause others fall into depression.

Up until now people thought that the mother’s emotional stress had no consequences on the fetus, but the latest studies show that when a person is under a lot of stress, the body releases certain hormones that could increase the odds of preterm labor.  

Necessary changes

If you are stressed during pregnancy because you feel overloaded with work and you are not physically fit to perform as you used to, it’s time to make some decisions. You might think it’s difficult to change your lifestyle, but keep in mind that now there is a little person inside of you that needs you to take it easy.

Take a pencil and paper and write down in one column the activities that are a real priority in your life and in another column jot down everything that is not essential. For example, vacuuming, no matter how much you like to have a clean house, shouldn’t be a priority if when you get back from work you feel you need to rest. Talk to your partner to explain how you feel and set up a new strategy to take care of the house. The same goes for ironing, doing the laundry and even preparing meals. Be creative and find ways for the household to run smoothly, without feeling bad about it. You can use paper plates or even order your weekly groceries online.

Make time for yourself

Plan to devote at least one or two hours a day to yourself. Use this time to read, take a bath, talk to your friends or go for a walk, anything that you feel like doing and isn’t part of your daily routine.

Even more important, allow yourself to relax and enjoy yourself. It’s a waste of time to be reading a novel if you can’t stop thinking about the shirts that need to be ironed. Pregnancy is a very special time and you should enjoy it to the fullest. Don’t worry, because when the baby is born you will have to struggle to find the time to do the household chores.

 
Time with your partner

Your partner’s support during pregnancy is very important. Spending time together and strengthening the relationship is more important than the many obligations you have daily. Reach a compromise between the two of you, signed if need be, to do at least one enjoyable activity together, as small as it may be: watching TV together, cooking a nice dinner, going for a walk. Plan to spend a half day together every weekend, kicking back and having fun. There is no need to plan a Caribbean vacation (although it would be great if you could!); a simple change of scenery, spending the night at a hotel, or a short trip to a local tourist attraction might be enough to break the routine and make you both feel closer to each other.

Above all, remember it’s you who is in control of your life. Protect your well-being and your pregnancy to avoid suffering stress-related consequences.

Preterm labor is when you are in labor before you reach 37 weeks of pregnancy. Preterm babies may suffer developmental problems, depending on how many weeks old the baby is. The sooner you go into labor, the higher the chances there are for problems to arise. It’s important to identify the symptoms of preterm labor because sometimes, taking certain steps may stop it.

Risk factors

There are women who are more likely to go into preterm and one of those groups is women with diabetes. Latinas are at a greater risk of diabetes than other women and often develop diabetes during pregnancy. For this reason, if you suffer from diabetes, or suspect you might have it, you should watch out for symptoms of preterm labor.

Other risk factors for preterm labor include:

• Expecting multiples.

• Smoke, abuse alcohol, or drug use

• Being overweight or underweight

• Having had a prior preterm delivery or abortion

• Having had problems with your uterus or cervix

• Possible urinary tract infections or infections in the amniotic fluid during pregnancy.

Symptoms you should pay attention to

If you have any of the risk factors mentioned above, pay attention to the following symptoms. Don’t think “it shall pass”: go to the hospital or see your doctor. It’s better to be safe than sorry, than go into labor at the wrong time.

• Diffused lower back pain. This pain can be felt as a general discomfort and not defined or located around the lower back or lower abdomen.

• Pelvic pressure or pain. Although during pregnancy you may feel discomfort in that area, or pain because of the stretching of the round ligaments in your abdomen, if you notice any changes in that area, you must check with your doctor.

• Diarrhea. Some times diarrhea is a warning sign that you are getting close to labor.

• Watery or bloody vaginal discharge. Any discharge which contains blood, or is dark brown, may indicate a problem. If you feel that your underwear is wet or see an abnormal vaginal discharge, this could be amniotic liquid and you must contact your doctor.

• More than six contractions per hour. Braxton Hicks contractions are common in the lasts months of pregnancy. These are painless contractions in which the uterus is getting ready for labor. Labor contractions are similar to menstrual cramps. In any case, you must call your doctor or go to the hospital.

Treatment for preterm labor

The treatment administered in the hospital or by your doctor will depend upon what stage of pregnancy you are in. Solutions usually involve:

• Rest. Sometimes bed rest is enough to stop the contractions.

• Surgical closing of the cervix. If your cervix can’t bear the baby’s weight, you might get stitches to help strengthen it and prevent it from opening.

• Medication. There are certain medications that can stop the contractions once they have started. If labor is imminent, they might give you a shot of steroids to help your baby’s lungs develop faster.

How to prevent preterm labor

Regular prenatal care is one of the best ways to prevent problems and complications during pregnancy, especially if you suffer from a disease like diabetes.
Other measures that may help avoid preterm labor is following a healthy diet, dental care (studies show that gum disease is associated to preterm labor), avoid substances that are not recommended during pregnancy and avoiding stress.

Don’t blame yourself

If you have preterm labor, you mustn’t blame yourself. There are situations out of your control and preterm labor in most cases is one of them. There are surveys that show that 65 percent of mothers and 59 percent of fathers (source: http://www.cfah.org/hbns/news/preemies01-30-03.cfm) think that the baby was born prematurely because they didn’t take care of themselves properly during pregnancy.

After giving birth, once you have the baby in your arms, a new stage begins in which you will need to feel as physically fit as possible. On the one hand you have to recover from labor and on the other you are breastfeeding, if you plan to breastfeed your baby. Many of the new healthy habits you acquired during pregnancy will help you recover faster.

A healthy diet

Eating healthily during your recovery from labor and breastfeeding will give you the nutrients you need to feel as well as possible. The milk you produce for your baby will have the same compounds whether you eat well or not. But just as during pregnancy, that your baby got it’s calcium from your bones if it didn’t have enough, the same thing happens during breastfeeding. Studies show that the composition of the milk in mothers of third world countries, where they suffer from starvation, is practically the same as that of moms in developed countries. However, the mother who did not exercise or eat properly will feel a lot more tired after labor and during breastfeeding.

Eating as well as you did during pregnancy will prove beneficial.

Keeping yourself hydrated

There is a popular belief that to produce milk you have to drink a lot of it. The milk you drink is not related to the milk you produce, but drinking enough liquids will help keep you hydrated and will make breastfeeding easier.

Avoid caffeinated beverages like coffee, tea and Latino drinks like guarana or mate, and especially herbal home remedies, just as you did during pregnancy, since they can get to the baby through the milk.

Get enough rest

Rest was one of your priorities during pregnancy, and now that you’ve had your baby, it should still be. The key to a good physical recovery is rest. Rest and uninterrupted sleep go hand in hand. However, now that you’ve just had your baby, sleeping through the night is no longer feasible.

Babies need to eat every two to three hours, since their stomachs are still very small and they can’t hold enough food to get them through the whole night. But in spite of that, you must make rest a priority. A well-rested mom is a relaxed mom. Some of the things you can do to get enough rest are:

• If you are breastfeeding, use a manual or electric breast-pump to extract your milk and then your partner, or other family member can give the baby a bottle at dawn, late at night or in the morning so that you can get your rest.

• Try to sleep whenever the baby sleeps. A short nap, even if it’s only thirty minutes, may help you feel much more rested.

• If your partner can’t help you every night, plan to set aside at least one day out of every two or three, so that you can get a whole night’s sleep. Sleeping the hours you need, at least twice a week, will make you feel better.

Don’t forget exercise

Exercising regularly, just as you did during pregnancy, is going to be especially good for you now. Exercise, although it might not seem so, will help you rest and relax because it causes you to release tension. You don’t have to sign up to the gym or start jogging: a simple daily thirty minute walk with your baby at a brisk pace is enough for you to reap the benefits of exercise.

And don’t forget Kegel exercises! Now that you’ve had your baby you will have to strengthen the pelvic area after the strain you’ve been through.

Throughout these months your baby is going to be growing, and as a result, you will gain weight. Furthermore, the placenta will also grow and your blood volume will increase. This translates into a weight gain that will disappear gradually after giving birth. Nevertheless, any weight gain that exceeds your doctor’s recommendations will be excess weight that will remain with you after giving birth. Lastly, it's important to take into account that an excessive weight gain during pregnancy may cause complications during labor.

To get a good start: your weight before pregnancy

If you are not pregnant yet, it's a good idea to see your doctor to find out if you should lose a little weight before becoming pregnant. If when you conceive you are at your ideal weight, pregnancy will be easier on you. The problem isn't only the excess weight your bones and joints will have to bear but the fact that there are certain illnesses during pregnancy that may be brought on by being overweight. Gestational diabetes and hypertension are two diseases that affect Latinas during pregnancy and both are related to being overweight.

Women who are underweight before becoming pregnant should try to gain as many pounds as their doctor suggests.
 

Weight gain during pregnancy

It's important to remember that you shouldn't eat for two as our grannies thought, but to eat as healthily as possible. 

Although during pregnancy you must gain weight, the amount of pounds that you should gain will depend upon your actual weight before getting pregnant. Following is a guideline:

• If you are underweight- you should gain between 28 and 40 pounds
• If you are at your ideal weight- you should gain between 25 and 35 pounds
• If you are overweight- you should gain between 15 and 25 pounds.

This is only an approximate guide which the American College of Obstetricians and Gynecologists established years ago. Your doctor might consider that you should gain less than what the above guide suggests. Weight gain must be gradual.

How fast you should gain weight

Ideally you should gain weight little by little; less in the first few months and more in the last months. In general, you should gain a pound or a little over a pound each month in the first trimester.

To be able to gain this weight you only have to add about 150 to 300 calories more to your regular diet, for example, a yogurt and an extra apple every day or half a cup of beans and a tortilla. Here you can find a guide to a healthy diet during pregnancy.

Don't worry if during the first months you don't gain enough weight because nausea keeps you from eating as much as you'd like. Your baby is still very small and if your doctor says everything is fine, you shouldn't worry. Nevertheless, if you experience constant vomiting and you can't even keep liquids down, you should tell to your doctor as soon as possible to avoid becoming dehydrated.

And lastly, remember that pregnancy is not a time to go on a weight loss diet. When you lose weight your body produces a compound called acetone that might affect the baby's health.

As important as watching what you eat and do during pregnancy is to be careful not to eat or come in contact with certain foods or substances that are not advisable in these months. In the first weeks and months of gestation the baby is developing its basic structure, and there are substances that are considered dangerous because they can alter this development.

Substances you must always avoid

• Alcohol: Alcohol crosses the placenta and can cause fetal alcohol syndrome. This syndrome could cause malformations and even mental retardation. The latest studies prove that even the smallest amounts of alcohol can have very adverse effects on your baby’s development.  

• Tobacco when you inhale tobacco smoke, the blood vessels in the placenta contract. The direct consequence is that the baby gets less oxygen and fewer nutrients. Babies of smoking mothers are usually born prematurely and weigh less. Even smoking only six cigarettes a day may cause the baby to have nicotine withdrawal symptoms.

• Drugs: as with alcohol or tobacco, there isn’t any drug considered safe during pregnancy. Cocaine, heroine or marihuana may cause malformations and mental retardation in the developing baby.

• Lead: lead is a metal that accumulates in the mother’s bones and tissues. This metal can affect the mental development of the baby. Lead is found in the paint of old buildings. Houses built on or before the year 1950 usually have lead on the walls. The water pipes of old houses have this risk. For this reason it’s advisable to have tap water run for 30 seconds before using it. Likewise you must be careful in using traditional home remedies which may contain high levels of lead, and with tin cans containing lead that are still sold in other countries and the wrappers of imported sweets and cosmetics from the Middle East (kajal, khol, and surna).

• Mercury: Just like lead it is a heavy metal. Mercury is what some thermometers contain: the silvery dense liquid. Some cosmetics bought in other countries may contain this metal and you should check their composition and not use them if in doubt. But especially you must avoid eating fish such as shark, swordfish and mackerel. The American Food and Drug Administration recommend that pregnant women don’t eat these fish because they usually accumulate mercury in their organism.

• Dyes: in general it’s best to wait at least until the end of the first trimester to dye your hair. Nevertheless, if you work in a hair salon over 40 hours a week with dyes or doing synthetic nails, try to have your workplace as well-ventilated as possible to avoid inhaling these compounds.

• Cleaning products: the ones that you should avoid during pregnancy are those products that give out fumes. If you must work with them, keep the area well ventilated and use gloves.

• Photographic and printing chemicals: there are certain products used in these industries that you should not manipulate during pregnancy, as for example arsenic, cadmium, and lithium, lead, toluene or vinyl chloride. If you work in any of these industries you must find out which chemicals you handle and tell your doctor.

Foods you must be careful with during pregnancy

Some foods may contain bacteria, viruses or toxic substances that could be harmful during pregnancy. Although they might not hurt you directly, they can affect the development of the fetus.

• Raw foods: there are raw foods that may have bacteria and parasites that are harmful to the baby. You must be especially careful with raw fish and seafood like sushi and ceviche, and raw meats like carpaccio, serrano ham, chorizo or other cured meats. In general, eat meats and fish that are cooked thoroughly and wash fruits and vegetables very well before eating them.

• Fish and meat: there are certain fish and meats that you should avoid during pregnancy because of the substances they might contain. The FDA warns pregnant women against consuming fish like: shark, swordfish, mackerel and sardines since they might contain mercury. Canned tuna is not recommended either during pregnancy. Fish is an excellent food but now that you are pregnant you should limit its consumption to six ounces twice a week. You should also avoid eating liver. Liver is the organ that filters the blood and may contain hormones, antibiotics and other drugs that are given to animals during breeding.

• Sweeteners and preservatives: cyclamate and saccharine shouldn’t be used during pregnancy. If you want to use artificial sweeteners don't have more than four packs per day of sucrose (Splenda) or aspartame (Equal or NutraSweet). As for preservatives, check the labels of the products you buy. If there is a long list of complicated words it's better to choose a more natural product just in case.

• Coffee and herbs: You should drink caffeinated coffee in moderation; only one or two cups a day because caffeine in excess is not good for the baby. (Be careful with other drinks that also contain caffeine like guarana, caffeinated colas or mate). In regard to herbs, there are many that are not advisable during pregnancy not even as an herbal tea or as home remedy. For the time being it's better to limit yourself to chamomile or mint tea if you want to drink an herbal tea.

Other precautions

Lastly, avoid taking any prescription or over the counter medicine without asking your doctor first, and very important: if you have a cat, or any other domestic animal, let your partner do the cleaning and changing of the litter box. Toxoplasmosis is a disease that can affect your baby during pregnancy and cats carry it.

Eating well is important because it has very positive effects on our health. Eating well is even more important during pregnancy because how you eat now, won’t only affect you but your baby too. Your baby gets all the nutrients it needs for its development through your blood. Eating well doesn’t mean eating for two, it means sticking to a healthy and well-balanced diet during your pregnancy.

What is a balanced diet?

A balanced diet for you and your baby is one that includes foods from the main food groups and the right servings of each. One way to understand how these portions and foods are distributed is by using the food pyramid. This pyramid highlights how many servings of different types of foods you should eat every day for a healthy diet. The United States Government posts a food pyramid in which you can find a lot of information in Spanish

*The main food groups are carbohydrates, proteins and fats. For example, oil, butter, mayonnaise etc. are considered fats. Meat, fish and eggs are proteins and breads, cereals, grains etc. are carbohydrates. Although there may be carbohydrates which also contain protein or fats, foods are classified according to which of the 3 components it has the highest percentage of.

A good way to find out about foods is by using a chart that you can find in any book store. Check some of the books in the food and nutrition section, to see which one you find the easiest to follow. 

What should an expectant mom’s diet look like?

The recommended daily calorie intake for a pregnant woman is between 1,800 and 2,200. These calories may be divided as follows:

• 7-9 servings of legumes, cereals, grains, starches, and bread 

• 3-5 servings of vegetables (3 servings of which must be vegetables rich in vitamin A) 

• 2-3 servings of fruits (2 of which must be vegetables rich in vitamins A or C) 

• 4 servings of dairy products (milk, yogurt, cheese etc.)

• 3-4 servings of meat, fish, eggs etc.

• 2-3 servings of fats: oil, butter or mayonnaise

• 6-8 servings of liquids (drinking no more than a soda a day) 

You should vary the distribution of these servings as much as possible every day. For example, if you eat legumes one day choose two servings of beans, the next day add rice and the next potatoes. Bellow you will find a list with simple examples of each food group.

Don’t forget to have snacks between meals. During pregnancy you must try to maintain the sugar level in your blood constant to feel well. Besides, three light meals and three snacks between meals will help avoid the nausea associated with an empty stomach.

What is a serving? 

It’s as important to eat from all the food groups as it is the right portion sizes. The easiest way to measure a serving size is with measuring cups or by comparing them to everyday objects that we know the size of. For example, a serving of raw vegetables is a cupful and a serving of fish the size of a checkbook. A piece of bread is the size of a bar of soap. Here you have a chart to compare serving sizes: 

To make measurements easier and more accurate, you can buy a plastic measuring cup, which clearly marks the size of a cup.

Example of a 1,800 calorie diet.

Ask your doctor what the recommended daily calories for you are according to your weight and build and how active you are. An example of a 1,800 calorie diet would be as follows:

Breakfast:

• 1 cup of milk

• 1 piece of a medium-sized fruit

• 1 slice of whole-wheat bread

• 1 tablespoon of butter

• 1 scrambled egg

Snack:

• ½ a medium sized piece of fruit

• 3 crackers

Lunch:

• 1 cup of salad

• 1 tablespoon of salad dressing

• 1 corn or flour tortilla

• 3 oz meat or fish

• 1 cup of beans

Snack:

• 1 yogurt

• ½ a piece of fruit

Dinner:

• 1 cup boiled vegetables

• 1 egg

• 1 oz cheese

• ½ a cup of rice

• 1 medium-sized potato

Snack:

• 1 glass of milk

• ½ a cup of low sugar cereal

You can distribute these foods throughout the day as you please, but remember to include three snacks between meals. You may have sweets occasionally, but they are high in calories and generally lack essential nutrients.

List of foods

These are examples of the foods amongst which you can chose:

Vegetables: squash, tomatoes, peppers, spinach, green beans, lettuce etc.

Starchy vegetables: potatoes, peas, pumpkin, etc.

Fruits: apricots, peaches, strawberries, orange juice, mango, papaya etc.

Meats and fish: lean chicken and beef, all types of fish and sea food. Avoid eating raw fish or meat and fish as mackerel, sword fish and sardines since they have high mercury content. Tuna is to be eaten sparingly, no more than twice a week.

Legumes: beans, corn, garbanzo beans, peas etc.

Cereals: rice, breakfast cereals low in sugar, flour etc.

Dairy: fat-free milk, yogurt and low fat cheese. Try to avoid certain Latin American cheeses: “queso blanco, fresco, de hoja, crema and asadero” and others like Brie, Camembert, Roquefort or Blue Cheese because they may contain the listeria bacteria, which is very harmful during pregnancy. To be able to eat them you must boil the cheese until it is bubbling.

The days in which each meal had to be a banquet for the childbearing mother and every sugar craving satisfied are long gone. Perhaps your granny or aunt still tell you: “You have to eat more, you are expecting!” But, although many of us might find this advice appealing, studies show that eating for two is not necessary during pregnancy. What is really important is to eat a healthy diet.

Make every bite count

Foods with “empty calories” are those that barely provide us with nutrients and that contain mostly fats, sugars or other things that don’t contribute to a healthy diet for the baby’s optimum development. Amongst these foods we find for example, sugar-laden sodas or ice-cream. This doesn’t mean you have to deprive yourself of these foods during your pregnancy, but you can choose substitutes so that each bite you take provides your baby with something nutritious. For example, if you feel like having a soda, why not substitute it for a deliciously refreshing glass of water? Fresh fruits provide vitamins that you and your baby will benefit from.  Instead of ice-cream you could have a frozen yogurt to which you can add fruit or a whole-wheat cookie. Use your imagination to find substitute foods that are healthy instead of the foods you crave.

How much more do I have to eat during pregnancy?

Studies show that to be able to give your baby what it needs to grow and develop properly, you have to add 300 calories to your regular diet daily when you are pregnant and a bit more if you are expecting a boy. Three hundred calories are: two yogurts, two servings of fruit or half a cup of beans and a tortilla, meaning this is only a bit more than what you regularly eat. Include foods from all groups daily: vegetables, fruits, cereals, legumes, dairy and protein sources like meat, fish or eggs.

Consequences of eating for two

One of the consequences of eating for two is weight gain. If you are overweight already, you may have problems if you gain too many pounds during pregnancy. Besides the added effort it takes for your body to carry the extra weight, an excessive weight gain can also affect your baby. Big babies can cause problems during delivery because they might not fit through the birth canal.

Another disadvantage is that any excess pounds above the recommended weight gain during pregnancy will stay with you after giving birth. The better physical shape you are in during your pregnancy, the higher the chances of having a normal delivery and recovery from labor.

When to eat for two

There are times, nevertheless, in which our grannies where right and one has to eat for two, or three! If you are expecting twins, triplets or more, you will have to adjust your diet to provide the babies with the calories they need. Your doctor will tell you how much weight you should be gaining every month.

Likewise, if you were underweight when you became pregnant, you might have to gain more weight during pregnancy, which means eating the necessary amount for this to happen.

During the first months though, you might suffer nausea and won’t be able to eat as much as you should or would like to. It’s an unpleasant situation, but fortunately temporary for most women.  Don’t worry, because your baby is still very tiny and is going to be OK. Be careful not to become dehydrated and if the nausea and vomiting are severe, see your doctor as soon as possible.

Have you ever noticed how plants behave when they have good soil and are well- fertilized? What happens to the seeds and the soil is very similar to what happens in pregnancy with your body and with your baby before, during and after giving birth. There are a series of nutrients, vitamins and minerals that are important in order to give your baby a good head start.

Get everything ready from the start

A healthy pregnancy really starts before conceiving. Doctors recommend taking folic acid if you are planning to have a baby because studies show that low levels of this vitamin may cause defects in the baby’s spine. Folic acid is found mainly in green vegetables, whole grains and also in fortified breakfast cereals. In its natural state – as found mainly in green vegetables, legumes etc…- folic acid is called folate.

The recommended daily allowance of folic acid, before pregnancy, is of 400 micrograms (0.4 milligrams). You will find folic acid tablets in your local drugstore. Compare labels to check the content of folic acid in different brands.

In addition to sticking to a well balanced diet you should start taking prenatal vitamins: besides feeling better, you will be giving your baby the best welcome: a healthy environment with the essential nutrients.

Prenatal vitamins to ensure proper nutrition

The best way to get the necessary vitamins for a healthy pregnancy is through your diet. Vitamins are absorbed better in their natural form: in fresh fruits, vegetables, legumes, grains, cereals and other foods. However, because of the busy lives we lead it’s not always possible to stick to the healthy diet most of us would like to have. Many moms-to-be suffer from nausea and morning sickness during the first months of their pregnancy, which keeps them from eating the healthy foods they need. This is when taking a prenatal vitamin is more effective; because it helps you get the necessary vitamins, when you can’t get them through natural products.

Vitamins are necessary for the baby’s growth and the optimum development of its skeleton, nervous system, circulatory system and tissues.

Iron to prevent exhaustion

In addition to vitamins, minerals are also very important for your and your baby’s well-being during pregnancy. One of the most dramatic changes during pregnancy is the increase in blood volume. Blood carries oxygen to the cells in your body and, in this case, also to your baby’s cells through the umbilical cord. Red blood cells are responsible for carrying this oxygen and need iron to reproduce. If there is an iron deficiency, you will feel tired or exhaused because there isn’t enough oxygen going around. When the blood volume increases, there is sometimes not enough iron to create all the red cells required and you may become anemic. That’s why during pregnancy you are tested often for iron levels in the blood.

Strong bones thanks to calcium.

Calcium is necessary for the development of the baby’s bones and teeth. It’s so important that, if the baby doesn’t get it from outside sources, it will take it from your bones. This is why it's one of the minerals that must always be present in the diet of an expectant mom. Calcium cannot only be found in milk and dairy products, but also in green vegetables, sardines or canned salmon among other foods. Sometimes it’s not possible to obtain all the calcium you need from your diet and your doctor might make sure you get enough by prescribing a calcium supplement. Remember to include calcium-rich foods in your meals daily. Your bones will be the stronger for it!

 
Take vitamins and minerals with caution.

In this case, more is not better. Taking vitamins in excess or “megavitamins” is not a good idea during pregnancy. Excess vitamins may cause birth defects. You must be especially careful with an excess of vitamin A.

You should always ask your doctor what type of prenatal vitamins you need to take. He might prescribe vitamin supplements. But if you are going to buy over the counter prenatal vitamins in your local drugstore, check the label to make sure they are safe to take during pregnancy and show them to your doctor.