The Wise Woman's Guide to Your Healthiest Pregnancy and Birth: From Preconception to Postpartum by Patricia Ladis

Author:Patricia Ladis [Ladis, Patricia]
Language: eng
Format: epub
Tags: pregnancy
ISBN: 9780757323713
Google: lebNDwAAQBAJ
Amazon: 0757323707
Publisher: Simon and Schuster
Published: 2021-01-05T05:00:00+00:00

The Wise Woman’s Pregnancy Stretching Program

Continue with all the stretches from first trimester except for Happy Baby, to avoid being on your back.

NOURISHMENT

You can expect your appetite to return at the beginning of the second trimester, and there’s good reason: your baby is counting on you to properly grow and develop. The quantity and quality of nutrients that reach the baby via the placenta are strongly influenced by your nutritional intake as well as your overall health.

This increase in nutrition is perfectly timed to a returning tolerance for different foods. Now that you are less likely to be nauseous, you can expand your meal plans to a variety of different tastes. By doing so you are also expanding your baby’s palate. During the second trimester, your baby will start to develop their own sense of taste, so it’s a good idea to vary your diet so that the baby can be exposed to a diversity of options. While this doesn’t influence development now, familiarity with a range of tastes will help them be more open to a variety of foods as they get older, which then will give them the diversity of nutrients necessary for a life of optimal growth and development.

We strongly recommend a diet that helps avoid gestational diabetes and keeps you from gaining too much weight. We now know that a baby with a high birth weight is often a consequence of gestational diabetes and poor maternal nutrition. These same babies are at a higher risk for a lifetime of illness, including obesity, heart disease, and diabetes.13 To make things more complicated, we find that many women are hungrier and have more of a desire to eat carbs in the second trimester. The key to success for amplifying your diet is to plan ahead. Instead of focusing on starchy, processed foods, continue to follow the nutritional guidelines from first trimester. In short, choose polyphenol-rich fruits and vegetables and healthy gluten-free grains like quinoa, which is a grain-like food that has a higher amount of protein. And since you can tolerate a wider variety of foods now, try to eat all kinds of colored fruits and vegetables to get your carb fix.

The fruits and vegetables that have the most health benefits are saturated with color throughout. For example, a cucumber that is green on the outside but white inside isn’t as nutrient-dense as spinach, kale, or asparagus. Each color has distinct positive effects that support your health and your pregnancy:

Red : watermelon, pomegranate, beets, raspberries

Orange and yellow : carrots, papaya, pumpkin, peaches, sweet potato

Green : spinach, kale, avocado, kiwi, broccoli, asparagus

Blue : blueberries, black beans, dark grapes

Purple : plums, purple kale, blackberries

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.