Your Questions About Healthy Eating Tips For Pregnant Women

April 4, 2013 Facebook Twitter LinkedIn Google+ Weight Loss Tips

Maria asks…

How many calories should a pregnant women of average weight and bmi be taking in for a healthy pregnancy?

If a women in active (runs 5 to 8 miles a day), and current weight is 142 and bmi is 23. What is a healthy weight gain also?

Power Health Tips answers:

Generally, 500 more calories than you were eating before you were pregnant. Make every bite count, so you don’t have to gorge yourself!

Here’s some tips on healthy eating whilst pregnant
Weight gain during pregnancy:

During pregnancy it is important to follow a healthy diet. This is because you need to eat to meet your developing baby’s needs as well as your own nutritional needs. Sometimes women are concerned about the weight they gain while they are pregnant.

It is best if you begin each pregnancy within a healthy weight range

If your weight falls within the healthy weight range, you can expect to gain between 10 and 12kg during your pregnancy. Your total weight gain during pregnancy depends on a number of factors, including your weight before you were pregnant, as well as the food choices you make.

A typical pattern of weight gain during pregnancy is to gain

1-1.5kg in the first 12 weeks and then
1-5-2kg per month for the remainder of the pregnancy

The weight you gain is made up of extra body tissue, fluid and blood as well as the developing baby. Some of the weight you gain is made up of extra fat stores for use during breast feeding. If you are overweight at the start of a pregancy, you should aim not to gain these few extra kilos.

Control of weight gain during pregnancy
Crash diets to lose weight are not healthy at any time. During pregnancy such diets may affect the growth of the developing baby.

However, some women find they gain weight very quickly and may need some advice to slow their rate of weight gain.

Here are some tips for achieving a healthy weight gain during pregnancy

Eat a well balanced diet:
Often women who are pregnant aretold the need to ‘eat for two’. During pregnancy it is the quality of your diet that is important, not necessarily the quantity of food you eat. In fact, when you are pregnant your need for food energy increases only slightly. However, you do need more protein, calcium, iron and folate from your diet. Choosing foods from each of these five food groups will help you meet these needs.

The Five Food Groups:
Breads and cereals

(Minimum of 5 serves per day)
Choose wholegrain varieties

1 serve equals:
1 slice of bread, 3/4 cup of cereal, 1/2 cup of rice or pasta, 2-4 wholemeal wheat biscuits

Fruits and vegetables:
(Minimum of 4-5 serves per day)

1 Serve equals
1 piece of fruit
1/3 cup vegetables

Meat and Meat alternatives
(2 serves per day)

1 serve equals
100g meat, chicken, fish
1 cup cooked beans eg baked beans
2 eggs
60g nuts

Milk and dairy products
(4 serves per day)

1 serve equals:
200ml high calcium milk
250ml other milk
35g cheese
200g Yoghurt, Custard, Fromage Frais

Try the reduced far varieties of dairy products

Butter, Table Margarine and Oil
1 Tablespoon per day

Fatty foods:
Avoid eating lots of foods high in fat. Fat is very high in food energy. If you have a diet very high in far it is easier to take in more food energy than you need.

Foods high in fat include:
Margarine, Fats and Oils
Fatty meats
Fried foods
Pies and pastries
Take aways
Hot chips
Potato crisps
Hard cheese
Sweet biscuits

Sugary foods:
Foods high in sugar can contribute food energy to the diet and few other nutrients

Foods high in sugar include:
Soft drinks
Fruit juice drinks

Low Kilojoule or Diet products containing nutrasweet or apartame are safe to use during pregnancy

Alcohol is very high in food energy. It is not recommended that alcohol is consumed during pregnanc.

Good nutrition is important for everyone! During pregnancy the need for a healthy diet becomes even more important. This is because you need to eat nutritious foods to meet your developing baby’s needs as well as your own nutritional needs. Following the above advice will meet these needs, and at the same time help you control your weight gain.

I’m going to include the link to a pregnancy forum that I think you might find useful. It’s full of supportive women with boundless knowledge about these issues. I have learnt so much there that I doubt I would have learnt otherwise. Hope you sign up!

Carol asks…

What are the best health tips and advice for pregnant women in the first month of pregnancy and beyond.?

my lovely wife is pregnant and I want to ensure she’s in the best possible condition for her and the baby, i know folic acid is important, are there any other supiments worth considering?

Power Health Tips answers:

So long as she takes her prenatal vitamins and eats healthy she will be fine. It is just as hard on the husbands during the first trimester as it is the wives. She will be going through so many physical and emotional changes that sometimes you will wonder if she is still the same woman you married. But fear not. Just make sure that you are there for her and are supportive of her no matter what and you two will be just fine. Pregnancy can be a wonderful time that you will always treasure or a horrible time that you hope and pray will never happen again. It all depends on how you perceive it. You sound like a loving husband and she is a very lucky woman. No matter how tough things get just remember this is hers and your chance to assist God in a miracle. Congratulations, and good luck!!!!

Joseph asks…

How can I make sure I have a healthy pregnancy, I have Cystic Fibrosis?

I’m pregnant with identical twins, I’m early on in the pregnancy, but I have Cystic Fibrosis so I’m worried that there may be complications and I won’t have healthy babies (they don’t have the disease though, they tested negative). But what are some good tips to have a healthy pregnancy and make sure the babies are born ok?

Power Health Tips answers:

What every pregnant woman should do and even more so:
Eat well, get exercise, get the right amount of rest, take naps. Don’t exhaust yourself

Get an OB with expertise in handling unusual pregnancies. Go to legitimate websites for advice. You can do your own research on the National Library of Medicine website.

Check with the Cycstic Fibrosis organization for pregnancy advice.

Paul asks…

What are some tips on pre pregnancy health?

I have a heart problem and I’m trying to get pregnant. What are some actions I should take/

Power Health Tips answers:

As a women with a heart condition also i would suggest making sure that your health is really well, eat healthy, take your vitamins, and make sure that you get to the dr to check out your heart and make sure that you heart is functioning and growing properly… Well good luck with everything!!!

James asks…

How do i make my hair grow faster?

tips to stop it from breaking too?
and whats the best type of brush to have to avoid breakage?

Power Health Tips answers:

When your hair easily breaks, it’s because of hair straightening, hot curlers, chemically treated and it’s curly/wavy. It comes from your good genes, and lack of healthy foods from Mother Nature. It needs strength, but not from hair products or made by man. Don’t brush when it’s wet, brush when it’s 99% dried. Or air dry is best. If you must blow-dry, dry with towel first, and blow dry for less than 5 mins, then brush IF YOU HAVE straight hair. Finger comb if you have curly/wavy hair, but blow on low heat or diffuser.

It may grow very slowly or none at all if you’ve straightened your hair in the past.

You get the strength & all your vitamins & minerals & proteins FREE from the good foods you eat from Mother Nature, not made by man, and no shampoo can help grow hair, not even those made for horses. Horses don’t abuse their hair, using heating tools, and they eat better than people, but it won’t add more hair & make their hair longer faster.Shampoo intended for animals may contain insecticides or other medications for treatment of skin conditions or parasite infestations such as fleas or mange. These must never be used on humans.
Prenatal vitamins don’t make your hair grow. Pregnant women have to start taking care of their bodies when they’re pregnant, meaning stop smoking, drinking, dyeing or perming their hair SO OF COURSE their hair start growing again. But it has nothing to do with their hair, it has something to do to help the development of their unborn child.

“Foods for Healthy Hair” – the website had moved, type it in.
Fruits, vegetables, legumes, and whole grains all supply B-complex vitamins, like biotin, folic acid and vitamin B12, as well as vitamin A, copper and zinc, which are all necessary for remedying dry, brittle hair and nourishing a healthy scalp. Some prime examples of foods that contain these nutrients for healthy hair include:
·                     Folic Acid – asparagus, beets, broccoli, avocados, Brussels sprouts, beans, chickpeas, soybeans, lentils, oranges, fresh peas, turkey and spinach.
·                     Biotin – cauliflower, liver, salmon, carrots, bananas, cereals, yeast, and soy flour. Keep in mind that biotin content is reduced when food is cooked or preserved.
·                     Vitamin B12 – foods rich in vitamin B12 include animal protein (such as beef, lamb, and veal), clams and oysters, liver, fish, milk, and egg yolks.
•Vitamin A – butter, egg yolks, fish, fortified milk, organ meats (such as liver), and dark green, orange, red, and yellow fruits and vegetables, which all contain beta-carotene.
•Copper – oysters and other shellfish, whole grains, beans, nuts, potatoes, and organ meats are good sources of copper. Dark leafy greens, dried fruits such as prunes, cocoa, black pepper, and yeast are also sources of copper in the diet.
•Zinc – beef, eggs, liver, pork, poultry, and oysters. Also is also abundant in other high-protein foods, like cheese, legumes and nuts.
If having a lush, beautiful mane of healthy hair is important to you, don’t just look to hot oil treatments and shine emollients. Eat these foods for healthy hair and say “bye-bye” to bad hair days.

I know hair. I have 4 decades of hair know-how. I have silky, shiny, soft, smooth very healthy hair down to my knees. Previously damaged by perming & dyeing in the 80’s & 90’s. I’ve known people in their 30’s whose hair stopped growing from ironing their hair in the 70’s.

Daniel asks…

How to avoid excessive pregnancy weight gain?

Is there anyway to still have great arms & butt while pregnant? I don’t want to gain weight EVERYWHERE. Just mainly the belly. I already eat very healthy, I just don’t want to get super fat.

Any tips?
And what about exercising? I go running daily, about 4 miles, when will I have to stop that?

Power Health Tips answers:

Many women gain only in their belly and breast if they gain within the recommended weight gain set by their doctor. I know I did with both pregnancies. So continue your healthy eating as you are when not pregnant. As you get into the 2nd and third trimester you add about 200-300 calories per day to your diet.

As far as exercise that is something you need to discuss with your doctor. Some exercise is allowed throughout (like walking and some yoga) but I am not sure about running.

Sandy asks…

How can I improve my chances of getting pregnant?

My husband is coming home in a couple of months from Iraq for his leave of 18 days. We would like to get pregnant while he is home so he can experience the birth and the first year of his childs life when he returns home from this deployment and before he leaves for his next deployment. Does anyone have any suggestions on how I can improve our chances of getting pregnant quickly? Thanks!

Power Health Tips answers:

Here are some things you should try:

-First, know when you are ovulation. Most women ovulate about 2 weeks after their period starts (count starting with the first day of your period). If you want to be sure, I recommend buying a ClearBlue fertility monitor. It took me one month to get pregnant using this. You can get one off of Ebay brand new for cheaper than at a drugstore, just a tip. I do recommend putting out the money to purchase it, it will tell a couple of days before you ovulate so that you start trying. You want to have sex the week leading up to ovulation (at least every other day) and the day of ovulation of course.

-Second, I also recommend PreSeed, it is a natural lubricant that helps with sperm travel. I loved this stuff, it’s great. A lot of lubricants kill most of the sperm so that your chances of conceiving are lower. You can also buy this on Ebay, or you can order it directly from their website (

-Third, after you baby dance, put a pillow under your bottom and lay in bed for at least 30 minutes before getting up. I layed there all night sometimes because I wanted to maximize my chances…but some people wouldn’t recommend it because of the chance of getting a UTI.

-Just relax, eat healthy, and know that it will happen!!

If you have any more questions please let me know!

Good luck

Ruth asks…

How long did it take for you get pregnant?

This is the first month that we have been trying and I have absoultely no idea whether I am pregnant. No symptoms and can’t take test for a few more days as my next period would be due next tues. How long did it take for other people? Any tips?

Power Health Tips answers:

I am still TTC, but my sister had no symptoms and they found out she was pregnant, with TWINS! Imagine that…she didn’t get symptoms until like month 3…every woman is diff. That was her first time haha

My mom had me her first time, then was told she could not have my sister and 4 years later there she was…

My gyno says it takes about 3months to a year on average.

Lots of baby dust!

1.) Dont have sex too much, as off as that sounds…but Sperm can live up to 5 days and some men…not all, but some when they have sex more frequent there is a lower amount of sperm depleted by frequent ejaculation, generally. You can however test that by buying male sperm test.


I am sure there are cheaper test, but that is just an example. If it proves to be normal, do it like bunnies 😉 However 3 times a week is good.

2.) Use my to track your cycle, try the ovacue to watch ur ovulation like a hawk, make sure you and your hubby/boyfriend were checked and everything is ok down there.

3.)Dont stress about positions, because it is like spot training…It is all talk. It is more a matter of gravity. You want to keep those suckers in the are fast swimmers 😉 Put a pillow under your bum

4.)Relax after intercourse 20-30 mins, you want the sperm to get to the cervix


6.) Eat healthy, work out, more more more fruit and veggies…and yoplait light lol….Reduce caffeine, and walk walk walk….

7.) If after 3 months (or you can try sooner) look up different types of vitamins. You should be on a multi vitamin now, and if you are I would rec. That you get off it and try something different. Some women use prenatal vitamins before getting pregnant, just so their body is in “tip-top” shape for their child. However, Fertilaid does that and for you man can increase/make more healthy sperm count. For the ladies it allows ovulation/cycle to be regular, and just makes you feel and be healthier overall. They also have fertile CM supports the production of “fertile quality” cervical mucus…which basically means, when harmful bacteria etc enters your vagina your body tries to fight it, this will reduce the acidic amounts so that it is more “sperm friendly”. It also Promotes endometrial secretions to build a healthy uterine lining for implantation… The cheapest best place to find these products is on…. I have looked everywhere, and I like them. I get

1.) Fertile CM
2.) Fertile Tea
3.) Fertilieaid for women
4. Fertilieaid for men

It cost about 108 dollars a month free shipping, and I have already seen a difference and this is the 2nd month we have been on it….*early part of the month*….I have read a lot of stories on there non-biased about it, and most women seem to get pregnant 1-3 months.

Lots of baby dust to you hunny


Linda asks…

Any tips for lenghty air travel while pregnant?

I will be having a 15 hour transpacific flight, plus two short connections on my 12th week of pregnancy. I will discuss it with my doctor, but I would appreciate if you could share your experience. Overall, is it ok to fly while pregnant? Have you done it? What are the major issues and how did you deal with them?

Power Health Tips answers:

I traveled internationally (14+ hours each way) this past summer while pregnant. I left when I was 13 weeks and returned when I was around 30 weeks. I also did another short (3 hours each way) international trip (left at 32 weeks and returned at 34 weeks). My daughter was born 23 December and is perfectly healthy and happy. I have also traveled internationally at various stages with my first two pregnancies (my children are now 8&6).

You are safe to travel by plane from the beginning of your pregnancy all the way up until the end portion of your last trimester (usually 9th month – 36 weeks) and can manage what ever kind of trip(s) you want to do as long as you and your pregnancy are healthy and the pregnancy is progressing normally. As long as everything is fine, air travel does NOT increase the risk of miscarriage or pre-term labor, and poses no other risks to you or your child.

It is the last four weeks (once you reach the 9th month – 36 weeks) that women are usually prohibited from flying. This is because after 36 weeks, a women can go into labor at any time, and the airplane is not made to handle such situations. For one, there is no guarantee that a doctor will be on board a plane, plus, should any complications arise during the labor and delivery, the plane does not have the medical equipment to handle such situations and it could put the health of the mother and child in danger.

You need to get a check-up from your doctor to make sure that you are in fit enough health, and that the pregnancy is healthy enough to allow for you to fly. Many airlines will require a medical certificate from your doctor dated 24-72 hours before your flight once you reach your third trimester (27 weeks). By the time you reach your eighth month (32 weeks) almost all airlines will require a doctors note.

All airlines make up their own rules and regulations regarding pregnant women. Some do not restrict travel at all, no matter what stage of pregnancy a women is in, and others start to restrict at 7 months, although the majority restrict around 36 weeks.

FAA Airline regulations state :

Obstetrical patients are free to fly, but pose a significant risk in later stages of precipitating delivery during flight. Pregnancy past 32 weeks should be carefully considered for restriction from flight and must be accompanied with an authorization note from a doctor. Those past 36 weeks should be prohibited from flying unless personally accompanied by their doctor. (Taken from my husbands flight security and survival manual & FAA site)

While traveling I advise you to keep your medical records, and the name and number of your doctor. You should also get the name and number of a doctor where you will be staying/visiting in case an emergency comes up.

To keep yourself safe and comfortable on the trip, follow these simple things:

*drink plenty of water
*avoid caffeine
*don’t eat food that causes gas for at least one day before you travel (pressure builds up as you ascend through the altitudes and could cause pain)
*walk around as much as you can (up and down the aisles)
*stretch while sitting
*wear loose fitting clothing
*wear slip on shoes (your feet may swell)
*wear maternity support pantyhose or socks
*try to get an aisle seat or a front row seat for more leg room
*eat light foods
*eat small meals or snacks at frequent intervals rather than big heavy meals
*do not eat salt
*Wear your seat belt just under your abdomen (depending on how big you are, you can also ask for a seat belt extender – just be sure that that too goes under your abdomen)

I wrote an article about traveling while pregnant. It gives more in-depth information if you’d like to reference it:

If I can be of any more help or assistance, please feel free to contact me.

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