Foods To Avoid Raw meats & fish Deli meat, pate, smoked fish like lox (unless in cooked food) High mercury fish Soft cheese (imported): Brie, Roquefort, feta, Gorgonzola, queso blanco (unless clearly stated that it’s made from pasteurized milk). Unpasteurized milk Alcohol
Mercury Guide – How much fish is ok? Avoid: Ahi & bigeye tuna, shark, mackerel (king), orange roughy, tilefish, swordfish, marlin Limit to 3 times monthly: Chilean Sea bass, grouper, bluefish, mackerel (Spanish, Gulf) Tuna: Based on 150lb woman, limit to: 1 can per 9 days for white albacore, 1 can per 3 days for chunk light Complete guide available at www.americanpregnancy.org
Caffeine Limit caffeine, especially in the 1st trimester. A good rule of thumb is less than 200mg daily. Additional info at www.cspinet.org/new/cafchart.htm 1oz espresso 40-75mg Starbucks, tall (12oz) coffee 260mg 8oz brewed coffee 95-200mg Starbucks cappuccino 150mg Black tea 14-60mg Dunkin Donuts, med (14oz) coffee 178mg Green tea 24-40mg
Avg Weight Gain 25-35lbs Total 1st Trimester 1-4lbs 2nd & 3rd Trimester 1-2lbs per week Vitamins and so on… Calories – 1st Trimester approx 300kcal increase. 2nd
trimester approx 350kcal. 3rd trimester up to 500kcal. Prenatal – Start up to 3 months prior to conceiving. Should contain 600-800mcg Folic acid. Some of my fav’s are Rainbow Light Prenatal and Spectrum Prenatal DHA. Iron – 27mg Folic Acid – 600-800mcg Calcium – at least 1000mg Protein – minimum 75-100g DHA (recommended) helps with brain development & body fat regulation of mom. 300mg DHA for pregnant and lactating women.
What You Won’t Hear At Your Normal Doctor Visits Nausea: Use ginger root in tea or tincture form (about 6 drops). Peppermint tea and slippery elm bark also help. Fatigue: ¼ tsp wheat grass powder or 1oz fresh wheat grass. B-complex vitamins help with fatigue. Talk with your doctor about recommended amounts to avoid overdosing. Avoid sugar and processed foods, and stay hydrated. No less than 100oz water if extremely fatigued. Fluid Retention: Dandelion tea or tincture can be taken to remove excess fluid without depleting potassium. Heartburn: 100% organic aloe juice can be taken 1-2 times daily on an empty stomach. 1-2 oz at a time will usually do it. Slippery elm bark can also be taken. Stretch marks: Avoid them with Rich Belly Oil from Earth, Wind & Fire Farm, LLC (this is what I used & loved it) or cocoa butter. Other tips for the 3rd Trimester: Lynn Murdock, herbalist & owner of EWFF, makes a perineum oil to help relax the tissue and decrease need of episiotomy or risk or tearing during delivery. She also recommends drinking raspberry leaf tea to help tone the uterus. Raspberry leaf tea can decrease nausea, increase milk production, and ease labor pains. Drinking 1-3 cups daily during the last trimester is recommended. I carry a partial line of products from Earth, Wind & Fire Farm, LLC, including ginger root tincture, dandelion tincture, and all of her baby product line - oils, diaper powder, nipple salve, scar salve to help with stretch marks and cesarean scarring.
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