Pregnancy Tips: Nutritional Diet and Prenatal Vitamins

Congratulations! In nine months you're going to be a mother, BUT it will never be an easy task. Your body will physically experience changes, your moods will swing, your senses will be sharp, and you'll crave for a lot of things -- and food.

As an expecting mother, what you EAT matters to your unborn baby as he or she is dependent on you for nourishment. In pregnancy check-ups, your doctor might tell you this mantra: you are what you eat, and what your baby eats. Clinical studies show that what you eat has a connection to your baby's health and growth, which is why during pregnancy, it is essential that you make 'healthy food choices' and 'healthy habits'. Healthy habits like exercising, 'quitting on smoking and alcohol, and taking up pregnancy vitamins are as essential as eating nutritional diet.

In the beginning of your pregnancy, you will experience adjustments significantly about food. And since you are eating for two, you will be eating twice the serving of your usual food intake, or in a more-frequent-basis.

Pregnancy Nutrition

Eating the right means knowing what foods to eat and what to avoid. Ideally, as an expecting mother you need 300 extra calories a day in addition to your recommended daily calorie intakes or allowances.

When you strictly follow a healthy pregnancy nutrition diet, as recommended by your doctor, it can counteract the baby's risks low birth weight, susceptibility to infections and birth defects. On your side, following the recommended diet can provide positive effects against fatigue, morning sickness, constipation, leg cramps and later on an easy child birth and post-partum depression.

For pregnant mothers, the USDA approved Food Guide Pyramid and Dietary Reference Intakes should strive to consume the following servings: 6-11 servings of bread, cereal, rice and pasta; 3-5 servings of vegetables; 2-4 servings of fruits; 3-5 servings of milk, yoghurt and cheese; 2-3 servings of meat, poultry, fish, dry beans, eggs and nuts; 8 8-ounce glasses of water; You should also limit caffeine containing beverages to no more than 2 cups per day.

Nevertheless, try to consume -- in moderation -- foods groups rich in protein, carbohydrates, fats and Protein and Amino Acids is the building material for muscles, teeth and bones; and instrumental in normal growth patterns (build and repair cells) and immune system antibodies. Minerals, like Calcium and Zinc, are critical to maintaining healthy bones and promote healing and easy delivery, and like Iron, which supports blood circulation.

Foods to AVOID are those that has risky levels of mercury like swordfish, shark meats, mackerels, and others that might put you and your baby at risk of bacteria-related problems like raw

Pregnancy Vitamins

Prenatal supplements provide extra nutrients and boosts for expecting mothers. Pregnancy vitamins like Folate/ Folic Acid can minimize risks of hemorrhoids and constipation, or alleviate nausea or vomiting due to morning sickness.

There are literally dozens of prenatal supplement brands available. Don't buy impulsively. Ask your doctor. Every woman has different needs. For example, an expecting woman has anemic tendencies; her doctor might prescribe her to take iron supplements.

To give you an idea, these are the ideal vitamins and minerals supplements you need while expecting: Vitamin A: 4,000 to 5,000 International Units (IU); Folic Acid (Folate): 600-1000 micrograms (mcg); Vitamin D: 200-400 IU; Calcium: 200-300 milligrams (mg); Vitamin C: 85 mg; Thiamin: 1.4 mg; Riboflavin: 1.4 mg; Vitamin B-6 (Pyridoxine): 1.9 mg; Vitamin B-3 (Niacin): 18 mg; Vitamin B-12: 2.6 mcg; Vitamin E: 15 mg; Zinc: 11 mg; Iron: 27-60 mg.

Pregnancy Reminders


Follow your doctor's instruction throughout pregnancy. Take your pregnancy vitamins each day or as required by your doctor. Should you have concerns about your pregnancy, ask and discuss with your doctor.

Sunnie Southern is the Senior Product Manager of Nutrition for DuetDHA.

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Are You Searching for Jobs for a Stay at Home Mom?

If you are looking for jobs for a stay at home mom, the solution may be literally at your fingertips.
First of all, congratulations on your decision to stay at home to take care of your children. No one can take the place of a parent in guiding, teaching, protecting and loving their child.

While the emotional and spiritual satisfaction of staying at home is tremendous, there can be extra financial challenges in a one-income family, especially in this time of recession—and considering the predicted depression. That is why more and more women are looking into jobs for a stay at home mom.

If you find yourself wondering how to increase your income without having to work outside the home, here are some suggestions:

Take inventory of your skills. Make a list of what you’re good at doing, and what you love to do. What have your strengths been throughout your life that you might be able to apply? Do you bake the best brownie in the world? Are you proficient in a second language? Do you make creative party favors? How are your typing and proofreading skills? Do you have a unique creation that others may want to purchase? What skills have you excelled at in past careers or employments? As you make your list, think outside of the box and include everything that comes to mind.

Find a market for your skills. Visit your local gourmet or gift shop and see if there may be a place for your items. Check for ads on Monster.com, Craigslist, and other employment sites; someone may need your skill and provide the opportunity for telecommuting. Make a list of magazines that accept articles from freelance writers. Look online for sites that already sell items similar to yours and may want to add yours to an already established online store. Sell your creations on eBay.

Market yourself. Post your skill on Craigslist and other work sites, on social networking sites such as Facebook or MySpace. Email all your friends and family members; let them know what you’re looking for or selling. You might be surprised by the opportunities that might come from them and the folks that they know. Wrap those brownies in cellophane, add a sticker and some ribbon and take it to your appointment with the buyer of your local specialty shop. Publish photos of your creations, with prices.

Find work that will allow you to earn the most money. Your time with your children is precious. Don’t settle for something that in the long run may bring in so little income that it’s not worth your time. Currently, one of the best jobs for a stay at home mom isn’t a job, per se. It’s a home-based marketing business. You don’t need any marketing skills or previous experience. You do, however, need to find the right company to work with—one that provides all the support and assistance you need, and does a good deal of the heavy lifting for you. All you need is a computer and an Internet connection, and you can set your own hours and spend more time enjoying your family.

Alfonso Alvarez is a business coach and mentor based out of Los Angeles, CA, that assists serious entrepreneurs in building a profitable online business with multiple income streams. Alfonso is a proud husband and father, who enjoys world travel, real estate investing, and horseback riding.

For more information and to contact Alfonso, visit: http://ProsperousAlliance.com/