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Reliable information on
pregnancy topics
by Heisje de Jong,
Certified Lactation Consultant
 Welcome
(home page)
Your
pre-conception diet
Home pregnancy tests
Early signs of pregnancy
 Diet for your pregnancy
Things to give up
Lifestyle changes
Childbirth classes
Breastfeeding - preparation
Complications during
pregnancy
Prenatal testing
Pregnancy Week-by-Week
When to contact your doctor
What to ask your obstetrician
Hospital or home delivery?
And your Packing Guide!
Pain relief in labor
& birth
Medical intervention
during
labor and delivery
Post partum exercises
Breastfeeding
About Heisje de Jong
Useful links
Contact Heisje
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A healthy diet during pregnancy will provide you and your baby
with good nutrition and will keep you in the best possible condition.
If you had a healthy, well balanced diet up to now continue to
do so, but if you know your diet needs improvement now it is
the time to do so.
What is a healthy, well balanced
diet? First, bring variety in your meals. This helps to provide
the right balance of nutrients, vitamins and minerals you need.
Do not limit yourself to only a few choices in vegetables and
fruits. There is so much to choose from. Try some vegetables
that you did not eat before or you thought you did not like.
Consider buying a new cookbook, this will provide you with lots
of new ideas for recipies and different ways to prepare food.
Furthermore, go for the whole
grain breads, whole-wheat flour, and brown rice rather than the
white varieties. They provide energy, fiber, vitamins and minerals.
Eating more fiber will help you to battle constipation and may
reduce the risk of colon cancer.
A daily salad is a must. Try
a different salad every day. Combine different vegetables and
even fruits in a delicious salad that you can also use as a main
course if you add some cheese and nuts. Lots of vegetables, carrots,
broccoli, cauliflower, green pepper can be eaten raw for a quick
snack in between meals.
Eat 3-4 servings of fresh fruit
every day. Do not forget the citrus fruits. They are full of
vitamin C, which helps your body to absorb iron. Unpeeled fruits
are good as long as you wash them very well.
Increase your intake of protein
so the baby has adequate protein for its growth. The foods rich
in protein are lean meat, fish, chicken, turkey, eggs and diary
products. Legumes such as beans and nuts are also good sources
of protein, especially when combined with grains, seeds and diary
products. You can try low fat milk if you're worried about excessive
weight gain. Try to include 3-4 servings of protein in your diet
every day.
Plenty of fluids, 8-10 glasses
are recommended. Water and natural fruit juices are the best
choices. Avoid carbonated drinks. They contain a lot of sugar
and additives.
Avoid or cut down on refined
and processed foods such as cakes, sweets, ready prepared sauces,
package mixes. Read the labels and see what they contain. Remember,
what is not good for you is also not good for your baby. Also,
prefer freshly prepared foods instead of canned foods.
Increase your calcium intake.
The recommended amount for a pregnant woman is 1200 mg per day.
Calcium is necessary for the formation of strong bones and teeth.
Milk and milk products are good sources of calcium but it is
also present in whole grains, nuts, tofu, sardines, and sesame
seeds. Your doctor will probably prescribe you a calcium supplement
as well.
During pregnancy, you need extra
iron. Your doctor will probably prescribe an iron supplement
to you but in addition you can make sure to include foods rich
in iron in your diet. Egg yolk, whole grains, green leafy vegetables,
beans and meat are all good sources of iron. Vitamin C helps
your body to absorb iron so drink some orange juice when you
take your iron supplement.
You doctor will probably also
prescribe a folic acid supplement. Increasing your folic acid
in the first weeks of pregnancy has been shown to reduce the
occurrence of spina bifida and anencephaly. It is a good idea
to start taking a folic acid supplement when you planning a pregnancy.
Most doctors recommend a supplement of 400 micrograms a day.
Foods rich in folic acid are: leafy green vegetables, orange
juice, peas, beans and lentils.
A pregnant woman needs to increase
her calorie intake by 300 calories a day to gain the proper amount
of weight during pregnancy. You should consume at least 2100-
2400 calories per day.
Try to reduce your caffeine intake
during pregnancy. Limit it to 1-2 cups per day. Do not forget
that certain soft drinks also contain caffeine.
For pregnant women, Canada's
Food Guide to Healthy Eating recommends:
5 to 12 servings of grain,
5 to 10 servings of fruit and vegetables,
3 to 4 servings of milk or dairy products, and
2 to 3 servings of meat and alternatives.
I would like to add something
about vitamin supplements. Apart from the calcium, iron and folic
acid supplements that you are prescribed by your doctor you may
also be advised to take a multi vitamin / mineral supplement.
Never take more than the recommended amount because large doses
of certain vitamins can be harmful for the fetus. If you are
in doubt about certain vitamin supplements ask your doctor to
recommend you a certain type and dosage.
AscotReview, award-winning Shopping Directory
JCPenney Department
Store - the total resource for *all* your baby & family needs
Your most Reliable department store with a huge variety of quality
clothing, footwear, toys, furniture, bedding, supplies. For baby,
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Clothing: bottoms, tops, dress up, sets, outwear, sportswear,
footwear, sleepwear, underwear.
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playsets, playstation, plush, preschool, remote controlled, sega,
video, handheld
Sears Room for
Kids, furniture, bedding and fun things for kid's rooms
The best place to shop for all things kids! Kid's bedding, kid's
furniture, fun accessories, outdoor toys, electronics and games,
baby bedding, safety products. (90-HP-7)
Eddie Bauer,
fine kids' clothing, men's and women's apparel, footwear, travel
gear home furniture, outdoor furniture
Eddie Bauer offers casual lifestyle products for adults and kids.
Eddie Bauer products are for men and women who seek versatile,
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the wide range of their apparel and home furnishing needs. Men's
and women's apparel, kids clothing, footwear, bedding, in and
outdoor furniture, decor and accessories. (15-HP-5)
Jordan Marie
Baby Boutique, exclusive baby clothing from birth to 4T
Whether shopping for a child or purchasing a gift for a friend
you will absolutely love the unique product selection of layette,
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ve delighted parents and gift seekers alike with their picture
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Spiegel, home
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Spiegel creates products especially for the today's woman that
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Carter's fine collection of baby and
toddler clothes, nursery bedding, bathtime gear
Carter's excellent collection includes baby clothes, shoes and
baby bedding, bodysuits, sleepers, pajamas, creepers, baby bath
towels, washcloths and mitts, bassinet sheets, cradle blankets,
thermal blankets, crib mattresses, coordinates. For over 135
years, Carter's have helped mothers put together their babies’
first wardrobes.They have dressed generations of children, and
their products reflect the exceptional quality and care that
mothers expect from Carter’s. Highly recommended.
OshKosh B'Gosh
- quality stylish baby, toddler and children clothing, bedding
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OshKoshb'gosh is where you'll find a broad assortment of OshKosh
clothing, gear and accessories for newborns through size 16,
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Overalls, rompers, bodysuits, sweatshirts, jackets, slickers,
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plush toys, rattles, dolls - to name only a few !!The OshKosh
B'Gosh brand name is recognized nationally and internationally
for its classic American style, durability and quality. (15-HP7)
MotherWear, fashion
for the young & nursing mother - nurse your baby anytime,
anywhere
Motherwear is your one-stop resource for nursing clothes that
help you breastfeed in style -- anytime, anywhere -- . Motherwear
helps make your nursing experience as great as it can be. You
simply won’t find such high quality, mother-tested garments
backed by a 100% satisfaction guarantee anywhere else. All the
breastfeeding clothes a nursing mother could want are right here
including breastfeeding tops, swimsuits, dresses, sweaters, sleepwear,
and camisoles, in misses and plus sizes. And they’ve got
the largest selection of nursing bras, around -- from light support,
to extra support in sizes up to 50J. Shop Motherwear for the
breastfeeding accessories you need -- breast pads, carriers,
nursing pillows, breastfeeding books, and breastfeeding resources
-- all for you at motherwear.com! (45-HCJ-8)
All about baby and toddler at Babystyle - fine
quality at prices you will love
Babystyle is an online retailer providing shopping solutions
for today’s busy women. Babystyle is a one-stop shop that
targets one of life’s biggest changes -- a new family member!
As a one-stop shop, their baby department offers everything including
maternity clothing, nursery furnishings, baby clothes and gear
and even a baby registry. They've also got great gifts for the
whole family. Their kids department addresses so many family
needs as children grow. With a range of products aimed at children
2-10, the kids department has clothes, toys, decor for kids’
rooms and lots more! (07-H2L-10)
iMaternity, your
maternity everything store
iMaternity provides you with high quality products, excellent
customer service and the most competitive prices around. In their
Career section, you'll find dresses, ensembles, pants sets, separates,
plus much, much more that's sure to make you look your best while
in the workplace. Casual wear is essential in every wardrobe
and they've got everything from active wear to tank tops, pantsuits
to rompers to get you ready for a quick trip to the gym or the
weekend excursion out of town. Treat yourself to comfortable
or sexy Intimates. Choose from flattering attire to fit your
needs - bras and panties, hosiery, sleepwear, support belts and
even sensual body cream. iMaternity provides you also with parenting
advice and information, newsletter, pregnancy calendar, birth
planner, baby name finder, pregnancy glossary and more
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