Mid Life Mom's

Eating for two doesn't mean eating twice as much.

Only getting twice as much nutrition from what you do eat

You want increase the amounts of calcium, protein, certain vitamins and minerals such as folic acid and iron, you take in.. If your diet is poor, you should start now eating, healthy well-balanced meals. Limit junk food, since it has nothing but empty calories. 

To meet your additional daily need for calcium, protein, and the vitamins and minerals you need, most health experts advise the following foods.

• nine or more servings of breads, cereals, and grains (whole grains are best)

• seven or more servings of fruits and vegetables (preferably rich in vitamin C and one in vitamin A)

• at least three servings of milk or milk products.

• at least three servings of protein such as, lean meat, poultry, fish, eggs, beans or peas.

This may seem like a lot of food, but remember that a  single serving means, one slice of bread equals one serving for the bread and grains, 8oz of milk, a half-cup of cottage cheese or one slice of cheese equals a milk serving, and a protein serving is just one egg or a piece of meat, fish or poultry about the size of the palm of your hand.

Eat only small amount of fats, oils, or sugars.

Every mom should talk to her own doctor or dietician about her own  particular special needs

Some studies suggest that drinking more than four cups of coffee a day can lead to miscarriage, low birth weight, and sudden infant death syndrome (SIDS). Be aware that caffeine is also found in tea, soft drinks, cocoa, and chocolate. 

Drinking alcohol during pregnancy can cause severe physical defects, learning disabilities, and emotional problems in children, so many experts recommend that you give up alcohol for your entire pregnancy.

A vitamin-mineral supplement is also a good idea. Take a folic acid supplement before you conceive, and early in your pregnancy. Studies show a lack of this B vitamin has been linked to neural tube birth defects such as spina bifida. Later you may need to take iron or calcium supplements. Follow your doctors advice.

Remember that both your health and your baby's growth and health is directly related to what you eat before and during your pregnancy. Get into the habit of eating well, now and for life.

For a more detailed look at diet issues and the consequences of what you eat.

 Read  Mid Life Mom's Making Babies