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Eat a Healthy Diet Before You Become Pregnant
Don’t wait until you conceive a baby, before you start a healthy eating plan. Eating healthy foods before you become pregnant can help ensure that you and your baby start out with the nutrients you both need. For

example, this is the time to begin taking a folic acid vitamin supplement. Folic acid is crucial to the growth of your unborn baby, especially during the first months of your pregnancy. Insufficient folic acid in your diet before you are pregnant and in the early stages of pregnancy can increase the risk of serious health problems at birth such as neural tube defects.

Infant Health Dependent on Mother’s Diet and Lifestyle

Your baby’s health at birth, and during childhood, and in later life, is closely associated with the nourishment he/she obtains from your diet during pregnancy. Lifestyle (eg. tobacco and alcohol consumption) is also crucial for your baby’s health. For example, doctors now say that no amount of alcohol consumption can be considered safe during pregnancy.
Eat Enough Calories

As stated earlier, most women need to eat about 300 extra calories per day when pregnant, according to the US FDA. This is in addition to their normal calories needs. These calories should come from a balanced eating plan of protein, good fats, fruit, vegetables, and whole grains, with sweets and other “empty-calorie” foods kept to a minimum. Eating this type of healthy diet plan when pregnant can also reduce some symptoms such as nausea and constipation.
Focus on Eating Healthy Nutritious Food

To ensure optimum health for you and your baby, your diet must include all the nutrition that you and your growing baby need. These include iron, folic acid and calcium. It’s important to realise that as a mother-to-be you need more of all the essential nutrients than you did before you became pregnant. For safety, make sure to ask your doctor for specific advice about your personal nutritional requirements as soon as you become pregnant.
Guide to Daily Diet When Pregnant

The American College of Obstetricians and Gynecologists (ACOG) recommends the following daily food servings for pregnant women who are of normal weight before becoming pregnant. Mothers-to-be who are underweight or overweight, should discuss their specific nutritional needs with their doctor or dietitian.

- 9 servings of bread and whole grains
- 4 servings of vegetables
- 3 servings of fruit
- 3 servings of milk and milk products
- 3 servings of meat and protein foods
Guide to Fluid Intake When Pregnant

How much fluid to drink during pregnancy is also important for optimum nutrition of both mother and baby. Adopting a healthy fluid intake means drinking 6 to 8 glasses of water each day, in addition to the fluids in juices and soups. An expectant mother should restrict her caffeine-intake (from coffee, tea, soft drinks) as well as her consumption of artificial sweeteners. All alcohol should be avoided.

Birth control pills aren’t recommended for women over age 35 who smokes because it increases the risk of cardiovascular disease. If you’re 35 or older, and you smoke, you need to quit smoking before you can safely continue using your birth control pill.

Birth control pills may increase blood pressure. The risk of high blood pressure in women who take birth control pills also increases with age and the duration of use.

If you take birth control pills, have your blood pressure checked regularly. If you already have high blood pressure, consider an alternative form of birth control. If you do choose to take the pill, have your blood pressure closely monitored by your doctor.

If you develop high blood pressure while taking the pill, give serious thought to switching to another form of contraception.

Birth control pills can affect cholesterol levels. How much of an effect depends on the type of pill you’re taking and what concentration of estrogen or progestin it contains.

The estrogen in birth control pills causes an increase in high-density lipoprotein (HDL) cholesterol levels (the “good” cholesterol), a decrease in low-density lipoprotein (LDL) cholesterol levels (the “bad” cholesterol) and an increase in your total cholesterol and triglyceride levels. Progestin in birth control pills has the opposite effect.

Birth control pills with a greater concentration of estrogen can have a slightly beneficial overall effect on your blood lipid levels. In general, though, the changes aren’t significant and don’t affect your overall health.

Scientific evidence suggests using birth control pills for longer periods of time increases your risk of some cancers, such as cervical cancer and liver cancer, but it also decreases your risk of other types of cancer, including ovarian cancer and endometrial cancer.

The effect of birth control pills on breast cancer risk isn’t quite clear. However, some studies do show a link between pill use and breast cancer. Key factors seem to be how many years you take the pill and how recently you last used the pill. In one study, use of birth control pills led to a higher risk of premenopausal breast cancer in women who took the pill for four or more years before having a baby. Other evidence suggests that 10 or more years after you stop taking the pill, your breast cancer risk returns to the same level as if you had never taken birth control pills.

Women often blame the birth control pill for weight gain. But studies have shown that the effect of the birth control pill on weight is small — if it exists at all.

However, the way the hormones in birth control pills act on tissues in your breasts, hips and thighs can make you feel as if you’ve gained weight. This is usually due to fluid retention and not increased body mass or fat. Estrogen in birth control pills directly affects fat (adipose) cells, making them larger, but not greater in number.

In very rare circumstances women may add muscle, which can add weight, when taking the pill. This is due to the slight male-sex-hormone effect that the pill may have on some women.

But no matter if pill-related weight gain is perceived or real, many women find this side effect undesirable. Taking pills with a low dose of estrogen may diminish these effects, but you may also experience a greater risk of spotting between periods.