How to Eat for Two

Eating for two doesn't just mean two scoops of ice cream. Here are a few tips on making sure you and your unborn baby are getting the proper nutrients.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Bottled Water
• Organic Produce
• Sparkling Waters
• Calcium Supplement
• Folic Acids
• Iron Supplements
• Phosphorus Supplements
• Prenatal Vitamins
• Vitamin D
• Zinc

1. Increase your daily caloric intake by about 300 calories.

2. Eat plenty of fiber and drink at least eight glasses of filtered water a day to keep things moving.

3. Cut back on caffeine and artificial sweeteners, especially during the first trimester.

4. Avoid smoking, alcohol and recreational drug use throughout pregnancy.

5. Do not try to lose weight while pregnant unless you doctor suggests you do.

6. Grab those chicken thighs and eat at least 10 grams of protein per day.

7. Slurp at least 10 micrograms of vitamin D daily in your milkshakes, yogurt or nonfat milk.

8. Be sure to get at least 1,200 milligrams of calcium and phosphorus daily.

9. Snack on two dried apricots to get your 400 micrograms of folic acid a day.

10. Don't let the sun go down without eating at least 30 milligrams of iron and 15 milligrams of zinc every day.

11. Guarantee the above intakes by taking a prenatal vitamin. Discuss options with your health care provider.

Tips & Warnings

• Continue to exercise normally unless your doctor recommends that you stop.
• The above food choices are only examples of how you can get the required amount of vitamins and minerals through your diet.
• Choose organic produce and hormone-free meat and dairy products when possible.
• If you have any questions or concerns, contact a physician or other health care professional before engaging in any activity related to health and diet. This information is not intended as a substitute for professional medical advice or treatment.

on 11/22/2005 Studies have shown that taking vitamin A directly can have a greater risk of causing SIDS.

on 11/22/2005 If you can't take vitamins, ask your MD about Natachew - prenatal chewables that give you all the folic acid and other good stuff you need. They don't taste too bad, and you don't get nauseated from them.

on 11/22/2005 I personally can't take prenatal vitamins. They made me more sick on top of already having morning sickness. I even tried 2 differnt kinds. Solution--Flintstones chewables-take 2 a day. I got my vitamins in plus i feel great.

on 11/22/2005 Studies have shown that a woman should eat foods high in folic acid (or take folic acid supplements) for the first three months of pregnancy, and preferably for at least one month prior to conception. This can help prevent neural tube defects.