I know, I know. It's a nuisance to write down everything you eat, but a lot of research into this matter has revealed that those who record what they’re eating actually do take better control over their diets. Work out a plan that fits your lifestyle, but keep it with you and record what you eat immediately; don't leave anything out such as sauces, etc.; and be honest. At this special time, you want to be as careful as you can be to make certain you are getting the nutrients you need, and keeping a record works in your favor. Look at your diary at the end of each day and then at the end of each week. Make a checklist of the nutrients you know you need and evaluate whether you are touching all bases. This will help you plan your diet as you go.

• Calcium: dark leafy greens and broccoli
• Choline: broccoli or cauliflower
• Docosahexaenoic Acid (DHA): fish and eggs. (Supplements can be purchased.)
• Folic Acid: lentils, spinach, broccoli,orange juice.
• Iron: whole grains
• Potassium: spinach, orange juice, broccoli, raisins
• Riboflavin:, raisins, mushrooms
• Vitamin B6: watermelon, avocado, banana
• Vitamin B12: no raw food contains B12, supplements may be bought
• Vitamin C: sweet red pepper, oranges, strawberries, grapefruit, broccoli, tomatoes
• Vitamin D: mushrooms
• Zinc: blackberries, kiwis, pumpkin seeds, pine, cashews

Don't forget that the embryo at the very start and in the first few weeks is very vulnerable. Be very alert to the possibility that you might be pregnant and begin protecting it immediately. In fact, the best thing you can do if you are likely to become pregnant is to begin shoring up your own good health to avoid harming your baby even before you know there is a danger. Organs and systems are developing at this time, and the energy and nutrients that go into the creation of these systems come directly from your circulation and that of the lining of the womb. Also, the placenta is not formed yet, so the embryo has no protection from deficiencies in your own blood stream. A deficiency in folic acid is now known to contribute to neural tube defects. One of those defects is spina bifida. Supplementing with folic acid before you get pregnant is a wise choice.

The raw-foods diet can be beneficial during pregnancy if you take great care to get all the nutrients you and your baby need. However, one of the areas where you should be most concerned is with protein, which will play an extremely important part in the healthy development of your baby, particularly during the second and third trimesters. You should be consuming about 70 grams of protein every day. Meat is probably the best source for protein; however, there are plenty of other sources you can choose from for your raw foods diet:

• Beans, Nuts, & Legumes
• 6 tablespoons of peanut butter
• 3 oz. peanuts
• Spirulina

 

When you hear women sit around and talk, it usually gets around to their pregnancies sooner or later, and one of the most-often heard complaints has to do with weight gain. Some women gain so much during their pregnancies that they have a very difficult time getting it off. On the other hand, in the past doctors have limited how much their patients could gain so severely that babies were born malnourished. Striking a balance in this matter is important if you want to have a healthy pregnancy. First of all, going into the pregnancy with a healthy body and a normal weight is the best possible scenario. However, if you are overweight and have become pregnant, this is not the time to diet for weight loss. This is the time to eat for your baby's health. If you have been on a raw-foods diet all along, your weight is probably normal, so you should be in good shape. Following a raw foods diet that contains all the necessary nutrients while you are pregnant is the best possible way to go in that regard. Your baby will be well-nourished and will be born healthy and your weight-gain will be appropriate.

By TTS Health Consultant Gabrielle Gingras