Prenatal Nutrition

While good nutrition is important for everyone, it becomes vital when you're eating for two.

Those of you who regularly read my blog know that, as a Natural Nutritionist, I am in favor of eating food that is prepared in your own kitchen. When that's not possible, and you have to eat out, always try and make choices that are as close to natural as you can.

Today's Parent has created a handy fridge chart to help you keep track of your servings and nurtients throughout your pregnancy. Go to http://www.todaysparent.com/ and look under Pregnancy & Birth, and then go to Prenatal Nutrition. You will be guided to their Prenatal Nutrition Guide, which can be printed and hung on the fridge to help you keep track...

Canada's Food Guide recommends the following (and Billie adds her personal touches!):

Grain Products: 5 - 12 servings per day (eg. 1 slice of whole grain bread, 3/4 c. of hot cereal, 1/2 c. brown rice) Billie's notes: Go easy on these carbohydrates, and only select those that are whole grain products. If you would like a recipe for a Homemade Granola that I heartily recommend, please send me an e-mail.

Vegetables & Fruit: 5 - 10 servings per day (eg. 1/2 c. of fresh peas in the pod or baby carrots, 1 c. fresh salad, or 1 medium size apple) Billie's notes: Go easy on the fruits, and concentrate on increasing your selection of vegetables, both fresh and lightly steamed.

Milk Products: 3 - 4 servings (eg. 50g of cheddar, or 3/4 c. yogurt) Billie's notes: there are many natural sources of calcium, such as pink salmon, spinach, white beans, clams, and rainbow trout.

Meat & Alternatives: 2 - 3 servings (eg. 1-2 eggs, 1/2 c. of canned white kidney beans, 50 - 100g of baked chicken breast) Billie's notes: It's time we stopped being afraid of meat products. Choose boneless, skinless organic chicken breasts when you can, ground salmon, basa fillets, turkey, and once-a-week, have a little red meat.

Snacks: Snacking between meals is the best way to keep your metabolism high, and prevent you from over-eating at meal times. As your baby-bump grows, you'll be more comfortable with more frequent, smaller meals. Good choices for snacks include nuts, dates, figs, cheese strings, any of the above vegetables and fruits, whole wheat toast with natural peanut butter, yogurt, and protein shakes with berries.

Other foods: eg. salad dressings, toast toppings, and sauces. Eat these foods in moderation, even though taste and enjoyment are important.

Finally, remember that each and every mouthful counts, so make it a healthy mouthful, each and every time!

For more info on Prenatal Nutrition, send an e-mail to wellness-unlimited@hotmail.com . I'll forward you a number of recipes, tips, and techniques that successfully worked for me with my three happy pregnancies!