5 Food Groups During Pregnancy

1. Bread, cereals, pasta, rice and potato group - aim to eat 6-11 portions per day

What counts as one portion?

1 large slice of bread (about 30-40 g)
3 small crackers or sooshka
1/2 cup cooked pasta (macaroni, spaghetti etc.)
1/2 cup cooked cereal (rice, buckwheat or oatmeal)
3/4 cup (about 30g) ready-to eat dry cereal
1 medium potato (100g)
Foods from this group provide you with your main source of energy. They
also contain many other important nutrients, such as calcium, iron, zinc and
B vitamins. Potatoes are also a good source of vitamin C.
Unrefined cereals and wholemeal bread are good sources of fiber
which prevents constipation which you may experience more of
during pregnancy.
Some breakfast cereals may be fortified with vitamins such as folic
acid - check the label.
Try to eat a variety of foods from this group, including wholemeal and
rye breads, macaroni, spaghetti, rice, buckwheat, oatmeal or your
traditional cereal and potatoes.

2. Vegetables and fruits group - aim to eat at least 5 portions per
day (more than 400g)

What counts as one portion?
1/2 cup (about 100 g) of vegetables (for example:
carrots, onions, beets, leeks, turnip etc. – including
that eaten in soups and stews)
1 cup of green leafy vegetables (cabbage, lettuce,
spinach, broccoli, etc.)
1 medium tomato
1/2 cup of sprouted beans
1 medium piece of fruit (1 apple or 1 pear or 2 small
plums)
1/2 cup (about 100 g) of fresh, preserved, or cooked
berries
160 ml fruit or vegetable juice (pure 100% juice - try
fresh carrot and orange squeezed and mixed)
Vegetables and fruits provide the best source of many vitamins and
minerals, including folate and iron, which are important to prevent you
becoming anaemic during pregnancy. Remember, vitamins such as
vitamin C are needed both by you and your baby and cannot be stored
in your body. Thus, it is important to eat plenty of vegetables and fruits
every day, especially those that are locally grown.
Each of the following will give you enough vitamin C every day:
1 large pepper or 3 medium potatoes or 160 g of cabbage.
In addition vegetables contain many protective components which help
keep us healthy: fibre, flavonoids and many more substances which we
have not even discovered yet! This is one reason why vitamin and

mineral tablets cannot replace the vegetables we eat.
Fresh vegetables and fruits may sometimes be difficult to find. Out of
season, when fresh produce may not be available, don’t forget about
frozen, home-preserved, tinned, pic kled and dried varieties - they also
contain essential nutrients. You might like to try “sprouting” beans
when no other sources of vitamin C are available.
The following fresh weight of sprouted beans will provide 10 mg
vitamin C:
Black-eyed beans 50 g
Fenugreek, Mung beans, green lentils 70 g
Haricot, Alfalfa 90 g
Remember, that vitamin C is lost during storage and preparation.
Therefore it is important to cook vegetables in a minimum amount of
boiling water for only 5 to 10 minutes. Try steaming, baking or
microwaving instead of boiling. Try to eat raw fresh or lightly cooked
vegetables every day and try not to add excess fats, oils and salt.
3. Milk and dairy products group - aim to eat 3 portions a day
What counts as one portion?
1 cup (about 200 ml) of yogurt/kefir
45 g of hard cheese (the size of matchbox)
1,5 cup (about 250 g) of cottage cheese
1 glass (300 ml) of milk
Dairy products are one of the richest sources of calcium in your diet.
Calcium is essential for the development of healthy bones and teeth of
your baby; in lactation it is important for the formation of your own
breast milk. However if you do not eat calcium containing foods your baby will not suffer since calcium will be taken from your body stores.
But for your own health it is important that you replace your stores of
calcium.

Dairy products are also a good source of protein and other minerals
and vitamins, such as some B vitamins, vitamin A and sometimes
iodine depending on whether or not the cows are fed iodine fortified
fodder.
Contrary to the beliefs of some people, creamy, high-fat milk and dairy
products are not healthier than low-fat alternatives. Where possible
choose low-fat milk, kefir and low-fat milk products - they contain
more calcium and protein and have a lower fat content, so are good for
all of the family.
Remember, that neither butter (made from the cream of milk) nor
cream contribute calcium or protein to your diet, only fat.

4. Fish, poultry, meat and bean group - aim to eat 2 portions a
day

What counts as one portion?
1 cup (about 150-200 g) of cooked beans
2 eggs
70-80 g of cooked lean fish, poultry or meat
This group includes beans and lentils, fish, meat, poultry, eggs and nuts,
which are all rich in protein. Try to eat a wide variety, especially beans,
lentils, nuts and fish, these are especially healthy for you and your family.
Meat, especially organ meats (such as liver and kidney), provide some of
the best sources of iron. Iron from meat is absorbed better than iron from
plant sources. However, liver should be taken in moderation to avoid
excess intake of vitamin A.
Choose lean varieties of meat or cut the fat off when possible, think
about limiting the amount of smoked and salt-cured sausages if you eat
these often because it is better not to eat too much salt and fat.

5. Lard, butter, margarine, oils, sugar, sweets and salt group - use
sparingly

This group includes butter, margarine, oils, lard, sugars, candies, sweet
desserts, pastry, sweetened drinks: in other words foods that have a
high fat, salt and/or sugar content.
These foods are dense in calories but provide little in the way of other
nutrients. Therefore it is better not to indulge in these products at the
expense of more nutritious foods from the other food groups.
Try to use oils (such as olive, canola or rapeseed oil) instead of animal
fats as much as possible, but if this is not possible then just try to
reduce the total amount of fat you eat.
Remember, eating a diet low in fat and, especially low in animal fat,
reduces your and your family’s risk of getting certain cancers and
cardiovascular disease - the two major “killers” of the population in
Europe .
Consume salt in moderation (up to 6 g per day in total): try to use less
salt at the table and in cooking, eat less salty or pickled foods. This will
decrease your risk of high blood pressure and related health problems.
Try whenever possible to get salt which is iodized to ensure that you
and especially your baby get enough iodine during pregnancy and
breastfeeding.

The Placenta - carries life to your baby

The placenta brings important things, such as oxygen and nutrients, to
your baby and it removes the waste products that your baby produces
while in your womb.
However the placenta cannot stop harmful substances such as alcohol
and nicotine, from smoking, crossing from you to your baby

Healthy diet - what does it mean?
Contrary to a sometimes often quoted saying, you do not have to “eat
for two” - or double the amount of food you normally eat.
From about the 3rd month of pregnancy you need ONLY an extra 200-
300 kcal per day in addition to the diet you ate before you became
pregnant. This small extra amount can be achieved, by eating for
example 2-3 slices of bread extra (or 1 glass of milk and 1-2 slices of
bread extra) per day.

A healthy diet is one that is based mainly on plant foods. Therefore it is
important to eat lots of vegetables, fruits, bread, potatoes, pasta,
cereals, beans and lentils accompanied by only relatively small amounts
of: low fat milk, cheeses, kefir and yogurts; fish, lean red meats, and
poultry. Whenever possible try to get locally grown vegetables and
fruits, especially when they are in season. These can be less
expensive, more nutrient dense, fresh and safe from contamination.
The following explanation highlights the relative importance of different
foods by placing them into 5 food groups.

how plan a home birth

If you have decided on a homebirth, you may be wondering how to get prepared for the big day. From picking a midwife to homebirth supplies needed, find out what steps to take to plan your perfect, ideal birth.

Giving birth is a huge unknown for those who've never experienced it before. But that doesn't have to make it a fearful subject. Educating yourself on birthing will give you perspective and peace of mind about what is to come. If you want to give birth at home, it is important to prepare by gathering the right medical professionals and supplies for the experience. And the reward is what many homebirthing moms describe as "amazing."


Choosing a midwife

Finding a doctor or midwife? That's easy. Finding one that will deliver your baby in the comfort of your home? A little more challenging.

Choosing the right midwife to assist your birth is absolutely essential to having your perfect birth.

Naturopathic physician Amanda Levitt, says that parents-to-be should ask potential midwifes about how long they have been attending births, whether they have a OB/GYN backup, what their philosophy is and what would cause them to advise a transfer to a hospital. "I think it is helpful to meet a few providers in person to find a personal match. Usually you choose a primary midwife, and then a second midwife also attends to help. Some people also choose to have a doula or birth coach. It can be helpful to talk to other women in the community and see who they have used and recommend. As a naturopathic doctor, I know CNM (certified nurse midwives) that do home births, as well as LM (licensed midwives) and lay midwives. Knowing my patients, I can usually recommend a provider that would best match their personality and needs. I recommend choosing someone closer to home for a second birth, as labor can progress quickly the second time around," says Levitt.

Lamaze Certified Childbirth Educator and DONA Certified Doula Ami Burns says that training is very important as well. Some states will recognize and license midwives while others do not. "Ask for references from former families the midwife has worked with. ... I think the most important factor is comfort level and whether or not the midwife is a good fit for the particular couple. I encourage families to ask potential providers whatever questions are important to them. One of the many great things about homebirth is that the midwife is on the parents' "turf" so make sure she's someone you want to have in your home, potentially for a day or more," says Burns.

Stocking up

Worried about what you may need? While the internet is awash with checklists for preparing to go to the hospital, finding what you may need for a homebirth is a little harder. A search of homebirth supplies brings up a lot of people selling kits -- but what do you really need to keep your home both safe for birth and prepped for easy clean up?

Levitt says that most midwives have a specific kit that parents can order. "It usually includes sterile gloves, nasal syringe, gauze pads, chucks (blue pads that go under to catch blood), OB pads, baby hat, ink pad for footprint....each midwife has particular lists of supplies that they require. Midwives do come prepared with everything needed for assisting home birth, clamps for umbilicus, rescuscitation equipment, etc," says Levitt.

Burns adds that depending on where you give birth, you may need a few other things as well. "Some families like to have a tarp or waterproof sheet if mom plans to give birth on the bed. For waterbirth -- which is what I planned and had for my second baby -- I highly recommend renting or purchasing a birth tub or baby pool well before labor day. Larger birth tubs can take a while to fill and warm. Of course, if mom/dad have a huge jacuzzi in the bathroom they don't need to worry," says Burns.

Preparing the space

Are you ready for your home birth? Once you've selected the midwife and purchased the supplies, all that is left to do is set up anything that needs setting up. When it nears your due date, be sure that the space is cleaned and ready to go. If you are planning to birth on your bed, put the waterproof sheet on. You'll want to wait to fill the birth tub though -- who wants to birth in cold, old water? So save that step for when labor begins.

Be sure that you also have all the numbers for your midwife and her assistant at the ready so that there is no searching when labor is in high gear.

Other than that, just wait until the baby is ready to come.

What's it like?

So, is the experience of giving birth on your terms, in your comfort zone, really worthwhile? Moms like Bernadette Noll say absolutely. Noll, who is one of the creators of the Slow Family Movement , said that her deliveries became progressively more natural until her last birth which was at home. "The birth at home was amazing. I found myself really trusting that it would all be okay and that the whole thing would unfold on its own terms. The laboring at home without worrying about getting somewhere was so freeing. I was able to be in my yard and in my home without thinking that I should be leaving and heading onto the next. The elimination of that worry just made the whole thing feel that much more peaceful," says Noll.

Mother of seven, Sarah Sorensen, who birthed all of her kids at home, says that birthing at home is a more personal approach to having babies and spares her from the interventions and medical approach to birth. " Having birthed seven babies at home I know that no two labors are alike. I have had births range from 12-52 hours each differing in intensity and level of discomfort. My midwives have supported me through uncomplicated straightforward pregnancies and births as well as more complicated births (frank breech, short cord shoulder dystocia). Pregnancy, labor and birth are unique there is not a one size fits all,".