Ways to eat healthy during pregnancy

Adhering to a healthy nutritional diet is one of the most important things a woman can do for a healthy pregnancy. After all, pregnant women are now eating for two.

pregnancy

Just about everything a pregnant woman eats eventually makes its way to the unborn baby. That makes it especially important to consume healthy, nutritious foods. A pregnant woman should eat about 300 more calories a day than she did prior to pregnancy. The average recommended weight gain is about 20-30 pounds, depending on each individual woman’s health status and her doctor’s recommendations.

Eating healthy and including an additional 300 calories does not mean simply adding more food to your plate. It’s all about eating healthy, nutritious foods that are good for mother and baby. The United States food pyramid is a good place to start. It can be used as the basis for your dietary planning. From that basis, adding healthy foods is simple and fun.

1. Eat foods that are high in fibre. This helps you feel full longer and aids in food digestion and processing. Constipation is often a problem during pregnancy, so the added fiber will help with this problem too. Switch from white bread to whole wheat bread, add brown rice to the menu, and eat cereals that are higher in fibre and lower in sugar. Making simple changes can mean a big difference in your health and the health of your baby.

pregnancy eating

2. Get plenty of healthy, lean protein. Lean meats, chicken, vegetables, milk, and milk products are all good sources. Natural or organic protein is highly recommended since these foods contain no antibiotics, steroids, pesticides, or additives. Don’t forget the complex carbohydrates such as whole wheat pasta that pack a punch of protein with every bite.

3. Folic acid is especially important during pregnancy, and in addition to any folic acid supplements recommended by your doctor, you can get even more nutrition and folic acid through dark green leafy vegetables, orange and yellow fruits, and dark yellow vegetables.

4. Limit sugar and sweets as much as possible. They only fill you with empty calories that quickly dissipate and leave you feeling hungry and sluggish. They also pack on pounds that you don’t want to deal with. Satisfy your sweet tooth and cravings with seasonal fruits, jelly, yogurt, and pudding.

pregnancy eating (1)

5. Pass on caffeine. It’s important to avoid caffeine since it is not good for you or your baby. Coffee, tea, chocolate, and a lot of other foods contain caffeine, so read labels carefully.

6. Drink plenty of water. Both you and your unborn baby need water — at least eight glasses each day. Keeping your body hydrated is the best way to keep nourishment flowing effortlessly and consistently to the unborn baby.

7. Avoid heartburn by eating smaller meals. You can eat more meals each day when you consume fewer calories at each meal. This aids in digestion and can be beneficial if you experience nausea during pregnancy.

Eating a nutritious diet during pregnancy aids in a healthier pregnancy helps maintain a healthy weight gain, and gives you more energy and stamina every day. Preparing for the birth of a baby starts by preparing your body well. Let every day be an opportunity to do something good for you and your unborn baby by eating healthy, nutritious foods and getting adequate activity in your day.

A healthy lifestyle benefits you and your baby today — and for years to come.

TRD - healthy pregnancy

5 reasons why it is great to be pregnant in the cold weather

We’re into the New Year. You’d be forgiven for thinking that spring would be well on the way. Yet, The Beast from the East has hit the UK in previous years around this time causing minus temperatures and a whole manor of day-to-day disruptions.

When you’re all stuck inside, a few months gone, living off the remnants of your freezer, tinned goods, and half a loaf of bread, watching your milk seemingly evaporate into the snowy abyss, the cold weather situation can be quite stressful.

That said, while the snowstorm of 2018 has been likened to our coldest winter of 1963, generally speaking, cold weather in Britain is typically tame and mostly tolerable. Cold weather can, in fact, be as much of a blessing as a bind during pregnancy. Flipping the thermometer, is there really anything worse than carrying baby in sweltering summer heats with swollen ankles?

If you’re pregnant this winter, look beyond the hindrance of our recent snow days, and celebrate the little conveniences cold weather can bring. Here’s our five reasons why it’s great to be pregnant in the cold weather.

  1. Hibernation

While snow days can cause mayhem inside the home, during pregnancy they do encourage you to take much-needed time out, away from the hustle and bustle of daily life. Relax. Treat your pregnant self! Put your feet up, get a cup of cocoa, and indulge in a paperback.

  1. Relieve those swollen ankles

Sadly, many pregnant ladies do suffer with swollen ankles. While it isn’t possible to banish the symptom, due to your body’s insistence on retaining water, at least the cooler weather is soothing rather than irritating. Another perk? Unlike the summer months, winter fashion means your ankles needn’t be on show if you don’t want them to be.

Pregnant woman lying in bed sleeping

  1. It is always nap time

Thanks to daylight saving time, and winter daylight hours, it’s always naptime in winter. When you and your bump are exhausted, you can guarantee bedtime is never too far away.

  1. Body temp bliss

Increased blood flow, increased metabolism… ergo increased body heat. When pregnant, we are less likely to feel the cold. But, not only that, winter is all about layers. Feeling cold? Layer up. Feeling flushed? Take a layer off. Winter just works with pregnancy body temps. Plus, with all the winter wear, disguised by big knits and fur-lined coats, you’re less likely to have your bump touched by strangers. Win-win.

  1. Food, glorious food!

Which mum-to-be really wants to be tucking into a salad every day during pregnancy? No, give us hearty dishes. Casseroles, homemade pies, chilli, roasted vegetables, oven-baked potatoes, soup. And lots of post-Christmas treats, of course. Comfort food is the way to go.

Halloween Costume Ideas for Pregnant Women In First Trimester

If you’ve recently learned that you’re expecting, you may also be thinking ahead to Halloween, and wondering how to dress up that belly. While most women won’t be noticeably showing in the first trimester until the twelfth or thirteenth week, you can still have fun with Halloween costume ideas for pregnant women and make the most of the first trimester.

Halloween Pumpkins

Costume Ideas for Pregnant Women

Most costume ideas for pregnant women in the first trimester aren’t different from regular women’s costume ideas. You can go with contemporary, historical, supernatural, sexy – you name it. Costume rental stores can adjust up for your newly-expanding size, but be careful to order well in advance and to make sure the size will be large enough.

Halloween Costume

If you’re a first-time mom, your body won’t grow too much in the first trimester if you’re pregnant with a singleton (all bets are off for twins and higher). Expect to gain a size or two, and order in that new size for your costume. Second- and third-time (or more) moms need to plan for their mid-sections to expand earlier in the first trimester, as the abdominal muscles and uterus are looser from prior pregnancy, so keep this in mind as well when ordering.

If you’re making a costume for a pregnant belly, the same rule applies: plan ahead for the size you think you’ll be on Halloween, not for your size now. If possible, just make the outfit adjustable in case you need more or less room for your maternity costume.

Halloween Belly Ideas for First Trimester

If you want to emphasize your new condition and make a pregnancy Halloween costume part of your festivities, consider these pregnant women costumes for the first trimester:

Pregnant belly. Ironic, right? Rent a pregnant belly costume or just stuff a few pillows under a maternity shirt and pretend you’re further along than you really are. For added realism, rent a weighted pregnancy belly from a childbirth educator. You’ll get a taste of what’s coming in the future!

Bun in the oven. Take a cardboard box and decorate it to look like an oven. Place a bun inside, viewable through a window. Couples can have the partner dress as a baker for an added joke.

Alien. Remember the 1979 classic movie “Alien” starring Sigourney Weaver? Make a very fake “alien” and attach it to your belly. It’s meant to be campy, so no need for realism here.

Bump. Paint your belly with the road sign “Bump” and wear a bikini top.

Be creative – only your imagination (and fatigue level) limits you. Use these ideas and others you find in your pregnant Halloween costume research to choose a fun, affordable, hilarious Halloween costume for your pregnancy.

Baby Massage for Beginners

At The Rose Diaries, we are huge advocates of natural remedies and through a fellow blogger, have been introduced to Julie Bickerton, also known as BABY NOMAD.
Me, Bobby and Caden
We will let Julie introduce herself personally …….
I can honestly say that I love what I do which is sharing, inspiring and encouraging families to connect through massage, yoga and positive touch. My best teachers have been the parents and babies that have come to my classes over the years and of course, being a mum to my own son. I continue to pursue training in any discipline that supports my goal in helping families

Recently cleaned baby ready for oil. Mother with bottle in hand

BABY MASSAGE FOR BEGINNERS is an easy to follow and creative guide.  This book will help you gain a deeper understanding of the importance in bonding with your baby through massage, movement and song. It is accessible to everyone including mums, dads, grandparents, carers etc.
Book front cover
The response that Julie has had from families who have used this guide has been overwhelmingly positive. The Rose Diaries are therefore delighted to be sharing Baby Massage for Beginners with our audience. You will find lots more interesting and inspiring information and stories on Julie’s website Baby Nomad and on social media.
We are not affiliated with Baby Nomad, nor have we been paid for this collaboration but we simply wanted to share this guide for mums and their babies. We are thrilled to give our readers the chance to win a copy of the book and all you need to do is enter below to be in with a chance.

Baby Nomad Giveaway

Terms & Conditions

  • The Prize: Baby Nomad – Baby Massage for Beginners Book
  • The winners will be chosen at random by the random winner generator on Gleam and notified within 7 working days by email
  • There is no monetary equivalent.
  • The Rose Diaries take no /responsibility for loss or damage in the despatch of prizes
  • If the prize is unclaimed within 7 days we reserve the right to redraw the winner.
  • End Date 12/07/2019 at 12am
You can see more about the classes and products at  www.babynomad.net and follow Julie on YouTube: https://www.youtube.com/user/MsBabyNomad