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<ModulePrefs title="Pregnancy Nutrition Tip of the Day"
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directory_title="Pregnancy Nutrition Tip of the Day"
description="Receive a daily tip on nutrition during pregnancy"
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tips[0]='<b>Calcium</b> - A developing baby needs calcium. You should try to eat four servings of calcium rich foods per day. Good sources of calcium include skim milk, low fat yogurt, cheese, sardines and calcium fortified products like orange juice.';
tips[1]='<b>Folic Acid (Vitamin B9)</b> - The Centers for Disease Control and Prevention states that women if a women consumes the recommended daily dose of folic acid beginning one month prior to conception and throughout the first trimester the baby\'s risk of birth defects like spina bifida may be reduced by up to 70 percent. Good sources of folic acid include: lentils, collard greens and chick peas.';
tips[2]='<b>Vitamin A (Retinol)</b>: The US Government recommends that when pregnant you need to get approximately 2,565 IU of Vitamin A. If you are nursing this increases to 4,330 IU per day. Good sources of Vitamin A are: sweet potatoes, carrots and spinach. Note that during pregnancy too much preformed Vitamin A in the diet can lead to liver problems and birth defects. Most people can get an adequate supply if Vitamin A from their normal daily diet.';
tips[3]='To greatly lessen chance that harmful food borne bacteria or viruses enter your body, avoid eating raw fish and shellfish. This is especially true of mollusks like oysters and clams or anything caught in polluted water. You should also avoid refrigerated smoked seafood unless it\'s an ingredient in well cooked dish like a casserole.';
tips[4]='Most fish should be cooked to an internal temperature of at least 145 F. You can measure the internal temperature with a cooking thermometer. You can tell that the fish is done when it separates into flakes and appears opaque throughout. Cook shellfish like shrimp, lobster and scallops until they\'re milky white. Cook oysters, mussels and clams until their shells open. Always throw away any that don\'t open.';
tips[5]='<b>Mercury</b>: Some types of seafood contain little mercury. Although concerns have been raised about the level of mercury in any type of canned tuna, the FDA says you can safely eat up to 12 ounces a week (two average meals) of: <ul><li>Shrimp</li><li>Canned light tuna (limit albacore tuna and tuna steak to no more than 6 ounces a week)</li><li>Salmon</li><li>Pollock</li><li>Catfish</li></ul>';
tips[6]='<b>Mercury</b>: Too much mercury may damage your baby\'s developing nervous system.<br>The bigger and older the fish, the more mercury it may contain. The Food and Drug Administration (FDA) says that pregnant women to avoid:<ul><li>Swordfish</li><li>Shark</li><li>King mackerel</li><li>Tilefish</li></ul>Please See: <a href="http://www.epa.gov/waterscience/fish/files/MethylmercuryBrochure.pdf">MethylmercuryBrochure</a> for more information';
tips[7]='During pregnancy, changes in your metabolism and circulation may increase the risk of bacterial food poisoning. Your reaction may be more severe than if you weren\'t pregnant. Rarely, your baby may get sick, too. To prevent food-borne illness, fully cook all meats and poultry before eating. Look for the juices to run clear, but use a meat thermometer to make sure.';
tips[8]='During pregnancy, moderate your <b>caffeine</b> intake. Consuming no more than 300 milligrams a day (about the amount in two to three cups of coffee) seems to have no adverse effects. However, this does NOT mean that caffeine is totally free of risks.';
tips[9]='Although herbal tea may be soothing to your mind, body and spirit, avoid it unless your health care provider approves. This includes the types of herbal teas marketed specifically to pregnant women. The problem is that there is little data available about the effects of some herbs on your baby. Also, large amounts of some herbal teas like red raspberry leaf may cause contractions.';
tips[10]='One alcoholic drink isn\'t likely to harm your baby, but no level of alcohol has been proved safe during pregnancy. The safest bet is to avoid alcohol entirely.<br>Consider the risks of drinking alcohol while pregnant. Mothers who drink alcohol have a higher risk of miscarriage and stillbirth. Excessive alcohol consumption may result in fetal alcohol syndrome, which can cause facial deformities, heart problems, low birth weight and mental retardation. Even moderate drinking can impact your baby\'s brain development.';
tips[11]='We are sorry to inform you that there are not minimum requirements for fats, oils and sweets for pregnant women. It is alright to indulge every once in a while as long as you don\'t go overboard and make sure that you\'re getting the nutrients you need and your weight gain is on target.';
tips[12]='If you start out at a healthy weight, you need to gain only a few pounds in the first few months of pregnancy. You can do this with an extra 150 to 200 calories a day, about the amount in 12 ounces of calcium-fortified orange juice or a serving of low-fat yogurt. A normal appetite will typically provide these calories.';
tips[13]='Steady weight gain is more important in the second and third trimesters. This is even more important if you start out at a healthy weight or lighter. On average this equates to 3 to 4 pounds a month until the baby is born. This equates to about an extra 300 extra calories per day. If you began your pregnancy underweight, your doctor may suggest increasing your caloric intake more.';
tips[14]='It is healthy to gain weight during your pregnancy but how much weight you should to gain depends on various factors, including your pre-pregnancy weight and body mass index (BMI). Work with your doctor provider to develop a weight management plan that fits your individual needs.';
tips[15]='<b>Protein</b>: Protein is crucial for your baby\'s growth, especially during the second and third trimesters. Protein also repairs your cells as your body changes. The average pregnant women will need about 71 grams of protein per day.<br>Good sources of Protein are: lean meat, poultry, fish and eggs . Other good options include dried beans and peas, tofu, dairy products and peanut butter.';
tips[16]='<b>Folate and Folic Acid</b>Folate is a B vitamin that helps prevent neural tube defects, serious abnormalities of the brain and spinal cord. Lack of folate also may increase the risk of preterm delivery, low birth weight and poor fetal growth. The synthetic form of folate found in supplements and fortified foods is known as folic acid.<br>The average pregnant woman will need about 1 milligram (1,000 micrograms) of folate or folic acid per day during pregnancy. It is helpful to consume the folate or folic acid during the time period when you are attempting to conceive as well.<br>Some good sources of folic acid include fortified cereals. Some good source of folate include leafy green vegetables, citrus fruits, and dried beans and peas.';
tips[17]='<b>Iron</b>:Your body uses iron to make hemoglobin, a protein in the red blood cells that carries oxygen to your tissues. During pregnancy – when your blood volume expands to accommodate changes in your body and your baby must make his or her entire blood supply – your need for iron nearly doubles.<br>If you don\'t get enough iron, you may become fatigued and more susceptible to infections. The risk of preterm delivery and low birth weight also may be higher.<br>The average pregnant women needs about 27 milligrams of iron per day.<br>Some good sources of protein include: poultry, lean red meat and fish. Other good sources include nuts, iron-fortified cereals and dried fruit.';
tips[18]='Your body needs energy. More than 50% of your daily caloric intake should be foods like breads, rice, pasta, cereals, fruits, and vegetables. As a rule of thumb you should try your best to eat at least 9 servings of whole-grain foods, 4 servings of vegetables, and 3 servings of fruits each day.';
tips[19]='If you get a sweet tooth try eating fruits that are rich in vitamin C, such as oranges, berries, and melon instead of cookies, cake, ice cream (pickles are okay).';
tips[20]='We have all heard this... "Drink more water". This is especially true when you are pregnant. Your body\'s blood supply increases during pregnancy which is one of the reasons your fluid needs increase. The simplest solution is to drink more pain old water.';
tips[21]='<b>Drink more water</b>. Water helps to regulate your body temperature, combats constipation, and cushions for your baby. Try to drink at least eight 8-ounce cups of water per day. You can replace some of your water intake with low-fat milk and juices.';
tips[22]='An easy way to check to see if you are drinking enough water and other healthy fluids is to check your urine. If it is clear or light yellow you are drinking enough fluids if it\'s dark yellow you are not and you should drink more.';
tips[23]='When you are pregnant your kidneys actively excrete salt so include a moderate amount of iodized salt in your diet. Not having enough salt in your diet during pregnancy may actually predispose you to high blood pressure. Also, too little iodine can cause a form of mental retardation called cretinism in your baby. But as always, speak to your doctor before increasing your salt intake.';
tips[24]='If you are vegetarian but include milk and egg products in your diet you should be able to easily consume the necessary nutrients for a healthy pregnancy. Be sure to eat a variety of foods including grains, fortified cereals, legumes, vegetables and seeds.';
tips[25]='If you are a vegan who eats no animal products your health care provider may prescribe supplements such as vitamin B12, vitamin D, zinc, and calcium. Also, the iron found in plant foods may not be absorbed by your body as well as the iron in meats so an iron supplement may be needed as well. If you are a vegan consult your doctor to determine a diet that is right for you and what, if any, supplements are required.';
tips[26]='<b>Low Calorie Sweeteners</b>: Pregnant women may safely use low-calorie sweeteners. Since most pregnant women have increased calorie needs, restricting calories is usually not recommended. Consult your doctor to determine your caloric needs during pregnancy.';
tips[27]='Omega-3 fatty acids aren\'t produced by the body it\'s important to stock your diet with plenty of foods rich in these nutrients salmon, halibut, walnuts,and soybean. <br>Diet rich in whole grains, fruit, veggies, and alcohol may help ward off heart woes ';
tips[28]='Nausea and vomiting.<br>If you don\'t drink enough fluid may worsen nausea keep a bottle of water with you throughout the day to take sips to help prevent feeling nauseated.<br>Snack often crackers and bland food may help with nausea try hard candy, ginger ale, or maybe ginger tea ';
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