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BellaOnline's Nutrition Editor

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Healthy Pregnancy Diet for Two


Your pregnancy diet is vitally important to the health of both you and your baby.

Great nutrition during pregnancy reduces the risk of birth defects and is essential to your own well being and your baby's growth, intelligence, health and happiness.

Pregnancy Diet and Nutrition

Good pregnancy nutrition requires getting higher levels of protein, vitamins, minerals, phytonutrients and essential oils from super-healthy foods and supplements.
  • Protein supplies the building blocks for making a baby and acts as a natural diuretic, preventing swelling and fluid build up that can lead to toxemia. Requirements during pregnancy are higher between 75 and 100 grams a day. Well-cooked lean meat, fish, skinless poultry, beans and eggs are your highest sources.


  • Whole Grains provide fiber, minerals, essential oils and vitamins, particularly B complex, which is vitally important during pregnancy. One B vitamin, folic acid, has been shown to help prevent serious birth defects. But it's important to get the entire balanced B complex family.


  • Vegetables and Fruit are rich in important vitamins, minerals, phytonutrients and fiber. Mainly focus on brightly colored fresh produce, such as red and green peppers, dark green leafy vegetables, tomatoes, berries, oranges and papaya. This doesn't include juices, which are high in sugar and low in fiber.


  • Dairy Products high in calcium help your baby grow strong bones and teeth. Most are also a good sources of protein and vitamins A and D. Prevent getting too much saturated fat by sticking with low in fat dairy products that are high in nutrition, such as low-fat yogurt.


  • Essential Oils improve your mood, energy, hormonal balance, fetal development and decrease swelling. Studies show Omega 3 fish oil greatly improves brain development and helps your baby sleep better after birth. Essential oils are found in whole grains, seeds, nuts and fatty fish, such as salmon.
Can You Get Everything You Need from Food?

Research shows you can't get everything you need from food, so natural whole food supplements are essential during pregnancy. They should include:
  • Vitamin B complex with folic acid prevents birth defects and morning sickness.

  • Calcium and other minerals are needed to build bones and tissues.

  • Omega 3 fish oil is necessary for nerve, eye, ear and brain development.

  • Vitamin E supports uterus health and the breast tissue of nursing mothers.

  • Iron helps prevent anemia and keeps blood healthy.

  • Vitamin C with Bioflavonoids builds collagen and improves immunity.
Good pregnancy nutrition also requires drinking eight glasses of water a day and moderate exercise. Water and exercise help carry nutrients to your baby and prevent constipation, hemorrhoids, infections, dehydration and excess swelling.

Foods to avoid during pregnancy include sugar, caffeine and alcohol.

Do You Need to Eat for Two?

Although pregnancy requires twice as much nutrition, that doesn't mean eat twice as much food. An extra 300 calories a day is the most your baby needs.

With high quality whole food supplements and fish oil supplements you can get twice the nutrition at a fraction of the calories.

Pregnancy can be exciting and joyful. But it can also be a time of uncertainty and concern. For all the support you need go to Pregnancy Stages Website.

Be sure to check out my freeNatural Health Newsletter.

Click here for the Site Map

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To subscribe to the Natural Health Newsletter, just enter your email address in the subscribe box at the bottom of this page.

Copyright Moss Greene. All Rights Reserved.


Note: The information contained on this website is not intended to be prescriptive. Any attempt to diagnose or treat an illness should come under the direction of a physician who is familiar with nutritional therapy.
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Content copyright © 2014 by Moss Greene. All rights reserved.
This content was written by Moss Greene. If you wish to use this content in any manner, you need written permission. Contact Moss Greene for details.

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