Lifestyle

Taking Multivitamins

  • All women of childbearing age should take a multivitamin daily that contains at least 400 micrograms of Folic acid to prevent possible neural tube defects.
  • In addition, multivitamins supplement our daily diets and work to ensure that all required nutrients are obtained during any given day.

Sources:

Required Nutrients

Vitamin A: Also called Retinol
What does it do for your body?
It keeps eyes, skin, and teeth healthy.  It also protects against infections.

Where do you find it?
This vitamin is found in animal products such as cheese, milk, yogurt, meat, eggs and can also be present in a different form (Beta-carotene) which can be found in dark leafy vegetables, sweet potatoes, apricots, etc.  The rule of thumb is the brighter the color of fruit or vegetable, the better the chances of having beta-carotene.

Recommended Dosage:   700 micrograms per day

Warning: Vitamin A can be toxic in large amounts.  Be cautious of dosages larger than 2,800 micrograms.


Vitamin B6: Also called Pyroxidine
What does it do for your body?
It helps in the formation of red blood cells, helps in the creation of antibodies that fight infections in the body, and also maintains normal nerve functioning.

Where do you find it?
Beans, nuts, eggs, fish, meat, whole grains, and other fortified breads and cereals

Recommended Dosage:  1.2-1.3 milligrams/day based on age


Vitamin B12: Also called Cobalamin
What does it do for your body?
It helps in the formation of red blood cells, manages the central nervous system, and helps in metabolism.

Where do you find it?
This vitamin is found only in animal products, and you can find it in milk, cheese, eggs, meat, and fish.  Vegans may need to consult with their doctor if unable to find reliable sources of vitamin B12.

Recommended Dosage:  2.4 micrograms/day

 
Vitamin C: Also called Absorbic Acid
What does it do for your body?
It helps the body’s immune system, aids in the healing of cuts and other wounds, keep teeth and gums healthy, helps maintain normal connective tissue and aids in the absorption of iron.

Where do you find it?
Citrus fruits like lemons and oranges, broccoli, tomatoes, fortified fruit juices, and dark green vegetables

Recommended Dosage:  65-75 milligrams/day

Note:  Smokers need to add 34 mg to the recommended dosage, because Vitamin C is metabolized more quickly from their bodies.


Vitamin D: Also called the "Sunshine Vitamin"
What does it do for your body?
It is used in the absorption of calcium, and therefore helps in the development of strong teeth and bones.

Where do you find it?
Fortified milk, dairy products, cereals, and breads

Recommended Dosage: 5 micrograms/day (no more than 50 micrograms/day)

Warning: A minimal amount of this vitamin may cause rickets or “soft bones,” and a large dose of this vitamin can cause serious health problems with your heart and lungs.

 
Vitamin E
What does it do for your body?
It helps in the formation of red blood cells.  It is also an antioxidant that helps in DNA repair, immune function, and various metabolic processes.

Where do you find it?
Nuts, broccoli, spinach, kiwi, mango, soybean oil, and corn oil

Recommended Dosage: 15 milligrams/day


Folic Acid/Folate: Also called Vitamin B9
What does it do for your body?
It helps in the breakdown of proteins.  It is necessary for red cell production and the synthesis of DNA.  It also promotes tissue growth.

Where do you find it?
Green leafy vegetables, dark yellow fruits and vegetables, beans, peas, nuts

Recommended Dosage:  400 micrograms/day *All women who are capable of getting pregnant should consume this amount every day to reduce the chances of neural tube defects in offspring.


Niacin: (Also called Vitamin B3)
What does it do for your body?
It helps convert food to energy in the body as well as aids the digestive and circulatory systems.

Where do you find it?
Nuts, some legumes, fish, eggs, poultry, and dairy products.

Recommended Dosage: 14 milligrams/day


Riboflavin: (Also called Vitamin B2)
What does it do for your body? 
This vitamin helps release energy from carbohydrates (bread and pasta) as well as aids in red blood cell production.

Where do you find it? 
Nuts, legumes, eggs, some meats, and dairy products.

Recommended Dosage:
1.0-1.1 milligrams/day


Thiamin: (Also called Vitamin B1)
What does it do for your body? 
It helps with the functioning of muscles and the central nervous system.  It is also used to release energy from carbohydrates.

Where do you find it?
Peas, beans, fish, some meats, dairy products, and whole grains including whole grain pasta.

Recommended Dosage: 1.0-1.1 milligrams/day

 
Calcium
What does it do for your body?
It is used to build strong teeth and bones.  It also is used by the circulatory system and helps in the functioning of muscles like the heart.

Where do you find it?
It's found in dairy products such as milk, cheese, and yogurt.  It is also found in sardines or salmon with bones.  Spinach is also a good source of Calcium. Again,

Sources

Toxins

Toxins
Foods to Avoid
Toxin
What risks does it pose?
What options are there?
Shark, King Mackerel, Swordfish, and Tilefish
Methylmercury
Can harm the nervous system of an unborn baby or a young child. Methylmercury can remain in an adult's system for one year after ingestion, so consider whether this toxin will be present in your system before trying to conceive.
Continue to eat other types of fish. It has been shown to increase the brain growth in a fetus. It is also a great source of protein and low in fat. Therefore, it's a good addition to a healthy diet plan. Expectant and breastfeeding mothers can eat up to 12 oz. of low-mercury fish in a week including: shrimp, salmon, pollock, catfish, and canned tuna. However, these women should eat no more than 6 oz. of (albacore) white tuna in any given week.
Shellfish (oysters and clams) and Sushi
Raw Sewage
Can cause severe gastrointestinal illness
Fish should be fully cooked until it easily flakes with a fork. It will appear opaque in coloration and will register an internal temperature of 145 degrees Farenheit.
Game fish (trout, salmon, or bass)
Industrial pollutant: PCB's
(Polychlorinated biphenyls)
May cause learning problems, decreased IQ, and reduced birth weight in an unborn fetus.
Check first with local health department to determine risk of pollution. Also check with the Environmental Protection Agency to determine if mercury warnings have been issued in your area.
Hot Dogs or Lunch Meats (Ham, Turkey,Salami, Bologna, Corned Beef, Roast Beef, etc.)
Listeriosis (form of food poisoning)
Can cause miscarriage, still births, or premature delivery. If baby is born with listeriosis, the baby can become seriously ill and possibly die. Only safe if reheated until steaming hot.
Soft Cheeses (Feta, Brie, Queso Blanco, Queso Fresco, Panela, Camembert, Roquefort, blue -veined, and any other cheese that has not been made with pasteurized milk.
Listeriosis (form of food poisoning)
Can cause miscarriage, still births, or premature delivery. If baby is born with listeriosis, the baby can become seriously ill and possibly die. All other cheeses are fine including cream cheese and cottage cheese. If you have questions or concerns, ask your doctor.
Refrigerated pates, meat spreads, or smoked seafood (unless previously cooked)
Listeriosis (form of food poisoning)
Can cause miscarriage, still births, or premature delivery. If baby is born with listeriosis, the baby can become seriously ill and possibly die. Eat only canned versions instead. Make sure if eating a smoked seafood dish that it was previously cooked before refrigeration.
Unpasteurized milk products
Listeriosis (form of food poisoning)
Can cause miscarriage, still births, or premature delivery. If baby is born with listeriosis, the baby can become seriously ill and possibly die. Buy only pasteurized milk products.
Unpasteurized fruit and vegetable juices
Salmonella and E. Coli poisoning
Woman can become seriously ill. If they are pregnant, it can be passed on to their unborn child resulting in illness that may include: diarrhea, fever, and possibly meningitis (swelling of the brain).
Drink and eat only pasteurized fruit and vegetable products. All unpasteurized products should have a label that states that information. If unsure, don't. It's better to be safe than sorry.
Undercooked Meats
Toxoplasmosis (is also transmitted via cat feces)
Can cause vision and hearing problems in an unborn baby as well as possible mental retardation or seizures.
Make sure that all meat is cooked thoroughly. Pork, ground beef (hamburgers), and chicken should have no pink coloration at all after cooking. Beef, veal, and lamb may be slightly pink in the middle but should have an internal temperature of 145 degrees Fahrenheit. Pork and ground beef should reach an internal temperature of 160 degrees. Whole chicken and turkey should reach an internal temperature of 180 degrees. Chicken breasts should reach 170 degrees. Always use a meat thermometer!
Undercooked Eggs
Salmonella
Women can become seriously ill. If they are pregnant, it can be passed on to their unborn child resulting in illness that may include: diarrhea, fever, and possibly meningitis (swelling of the brain).
Eggs should be cooked until the egg whites and yolk are hard. Avoid foods with undercooked or raw eggs in the ingredients (i.e. cookie dough, hollandaise sauce, and egg nogg, etc.)
Liver
Vitamin A overdose
May cause birth defects.
While Vitamin A is necessary for appropriate growth in an unborn fetus, too much vitamin A can be toxic. Eating liver has not been directly linked to birth defects, but if you wish to continue eating liver while pregnant, make sure your multivitamin does not contain more than 5,000 International Units (I.U.'s) of preformed Vitamin A or take a multivitamin that does not contain Vitamin A.


Alcohol, Drugs, and Tobacco
Alcohol, Drugs, and Tobacco Toxin What risks does it pose? What options are there?
Alcohol (Beer, wine, hard liquor, mixed drinks) Alcohol
Can cause birth defects such as fetal alcohol syndrome in offspring. This can damage the child's learning capacity and may result in mental retardation. In addition, prolonged and excessive drinking can cause severe liver damage for the mother.
Drink virgin (non-alcoholic) drinks. No one knows how much alcohol can hurt an unborn fetus. Therefore,it is recommended that all women of gestational age who might become pregnant should not drink alcohol. If you cannot stop drinking, contact a local support group or rehabilitation clinic for help.
(*See resource guide)
Drugs (Cocaine, marijuana, LSD, methamphetamines, heroine, etc.
Depends on the Drug
Can cause birth defects and possibly mental retardation in offspring. The infant can be born addicted to the drug and have to suffer through withdrawal. Negative health effects are reported with all illegal drugs.
Never put illegal drugs into your body. If you have a problem with an illegal substance, contact a local support group or rehabilitation clinic for help.
(*See resource guide)
Tobacco
There are many toxins found in tobacco and in tobacco smoke.
Smoking puts women at a much greater risk for heart disease, the nation's leading cause of death for women. It also puts women in danger of lung cancer among other smoking-related illnesses such as emphysema. Smoking during pregnancy can cause prematurity and low birth weight infants. Infants of smoking mothers are also at a much higher risk for SIDS (Sudden Infant Death Syndrome or "crib death").
Stop smoking. The sooner a woman quits during her pregnancy, the healthier the outcome for herself and her baby. Studies have proven that stopping smoking at any point in the pregnancy will yield some good results for the baby. The sooner you quit, the healthier your unborn baby will be. If you need help to quit smoking, please see
the resource guide located on this website for local organizations that can help you reach this goal.


Sources
  • http://www.marchofdimes.com/professionals/14332_1152.asp
  • http://www.pregnancy.org/nutritionexpert.php
  • http://www.aafp.org/afp/20020615/2507.html
  • http://www.cfsan.fda.gov/~pregnant/beffolic.html
  • http://www.cdc.gov/niosh/99-104.html

Healthy Diet & The Food Pyramid

  • Make sure you eat the recommended servings from each of the five food groups: Grains, Fruits, Vegetables, Dairy, and Meats/Beans. Keep your servings of fat, sugar, and salt to a minimum.

  • Beware of canned fruits and vegetables, because they typically contain high levels of sodium/salt and sugar.

  • Instead, try fresh or frozen fruits and vegetables or look for canned fruits and vegetables that are "low sodium" or "in natural fruit juices."



Sources

Exercise

  • The federal recommendation is that individuals exercise for 30 minutes most days of the week.
  • If you have a medical condition that might interfere with this level of exercise, ask your doctor for advice.
  • Never exercise to the point of exhaustion or over-heating.
  • Always stretch before any type of exercise.

Sources

How to Prepare Food Safely

  • The federal government instructs all people to follow four simple guidelines: clean, separate, cook, and chill.

Clean
  • Always wash your hands before, during, and after the preparation of meals.
  • Make sure the area you are working on is disinfected before and after food preparation.
  • Make sure all fruits and vegetables have been rinsed off.

Separate
  • Always keep produce and meat separate.
  • Never use the same chopping block/cutting board for both meat and produce unless disinfected between uses.
  • Never eat off of anything that previously held uncooked animal products unless it has been disinfected.

Cook
  • Always use a meat thermometer to ensure that meat has been adequately cooked and no longer contains any bacteria.
Chill
  • Always refrigerate any animal products or other perishables immediately.
  • Defrost any frozen items safely by using the microwave, refrigerator, or dethawing in cold water.

Sources

Thinking about Pregnancy

Learn about the Benefits of Breastfeeding

  • Breastfeeding is the natural way to feed one’s baby.  It’s why breasts exist in the first place.
  • Breastfed children typically have higher IQ’s and score higher on tests in school.
  • Breastfeeding helps the mother shed unwanted pounds after delivery.
  • Breastfeeding protects your baby against infections and illnesses.
  • Breastfed babies get sick less often and less severely than formula fed babies.
  • Breast milk is easier for a baby to digest than formula.
  • If you breastfeed, you don’t have to worry about making bottles in the middle of the night.
  • Breastfed babies have fewer ear infections than formula fed babies.
  • Breastfed babies are at a decreased risk for Sudden Infant Death Syndrome (SIDS).
  • WIC offers extra incentives for mothers who breastfeed.
  • Breastfed babies have a lower risk of becoming obese or developing Type II Diabetes.
  • Mothers who breastfeed reduce their chances for ovarian, breast, and cervical cancers.
  • Breastfed babies have a lower risk of developing childhood cancers.
  • Breastfeeding is relaxing for both the mother and baby.

*If you decide to breastfeed when you become pregnant, let your doctor know immediately.  Also, inform all of the staff when you are in labor.  Otherwise, the staff might give your baby formula.
Sources
Disclaimer: This information is meant for educational purposes only and cannot replace medical advice.  Contact your doctor about any concerns you have.

Top 10 List: Things to Consider Before Pregnancy

  1. Every woman of childbearing age should take 400 micrograms of Folic Acid daily.  Folic Acid is required to prevent neural tube defects such as spina bifida (malformation of the spinal column) and anecephaly (partially formed or missing brain).  Folic acid is needed in the first 27 days of pregnancy to prevent these defects, and most women are unaware of their pregnancy at this stage.

  2. Don't drink alcohol, smoke tobacco, and do drugs.  Drinking alcohol may lead to fetal alcohol syndrome in a fetus in which the child is born with learning deficiencies (possibly mental retardation) and will possibly be born with birth defects.  Tobacco causes prematurity in infants and also causes low birth weight.  In addition, the child will likely have asthma, and will be at an increased risk for Sudden Infant Death Syndrome (SIDS).  Second-hand smoke is the same as smoking yourself, so leave the room if someone else is smoking around you.  Other drugs can cause serious birth defects in the infant, can lead to miscarriage, prematurity, and chemical dependence in the infant once it is born.

  3. Schedule a doctor’s appointment at least 3-6 months before you plan to become pregnant.  With your doctor you should discuss what you know about your family’s medical history.  For instance, if there is a history of birth defects or premature labor in your family, let your doctor know.  You should also get a physical and a pap smear to make sure that your body is healthy enough for pregnancy.  Also discuss with your doctor any medications you are currently taking.

  4. Depending on your ethnic background, you may want to have genetic testing done by your doctor. 

  5. Eat a healthy diet and exercise.  The healthier your body is before and during pregnancy, the healthier your baby will be.  Remember, your baby pulls from your body what you put in it.  Therefore, eat a well balanced meal, eating correct portions from the five food groups.  Also, exercise at least 3-4 times a week for a minimum of 30 minutes.  Continue to exercise once you become pregnant, because exercise has been shown to make delivery easier and your baby healthier.

  6. Avoid infections.  Make sure that you have recently had a dentist appointment, because an infection in your mouth can affect a growing fetus.  Also, make sure to treat all cuts and wounds with antibiotic ointment such as Neosporin to prevent infection.  Any infection you get, the growing baby will get as well.

  7. Be cautious of hazards.  Toxic substances can be found in the food you eat and in the environment you are in.  Check out the Toxin section of the website to see which foods to be cautious about.  Also, remember if you are exposed to any chemicals or other hazardous substances, your baby is exposed.  For more information, contact your doctor.

  8. Be cautious of medications.  If you are unsure what medicines are safe to take when trying to conceive a child, contact a doctor or pharmacist. Medicines can also include herbal supplements, so ask your doctor for clarification.  Herbal and natural supplements may be more harmful than synthetic medicines in some cases.

  9. Avoid stress as often as possible.  Stress has been proven to shorten a person’s life and put someone at a higher risk for cancer and other illnesses.  If you happen to get pregnant and are stressed frequently, your baby might develop depression or anxiety problems later in life.  Therefore, if you are stressed out constantly, consider meditation, yoga, or another method of calming yourself down.  Take time to relax.

  10. Continue to use a form of contraception until you and your family are financially and emotionally prepared for the birth of a newborn.  While the birth of a new baby is a very exciting time, it can also be very stressful and put strains on relationships.  Therefore, make sure you and your family are well-prepared before conception.


Other Check Lists to Consider Before Conception
Disclaimer:  This information is meant for educational purposes only and cannot replace medical advice.  Contact your doctor about any concerns you have.

Family History

  • Knowing your family’s medical history is very important at all times to determine if you are at risk for possible diseases later in life.
  • For instance, if your family has a history of Type II Diabetes, you know to be cautious about what you eat.
  • Family history can also help you determine the chances of developing certain conditions if you become pregnant.
  • Therefore, if your family has a history of Type II Diabetes, you should know that there is a possibility of being diagnosed with gestational diabetes during your pregnancy.
  • The March of Dimes developed a list of conditions and diseases that should be included in a search of your family's medical history. It is a good idea to fill out this list as much as possible whether or not you plan on becoming pregnant. Click here for more information.

Sources
Disclaimer: This information is meant for educational purposes only and cannot replace medical advice.  Contact your doctor about any concerns you have.

Fetal Alcohol Syndrome

  • Fetal Alcohol Syndrome is caused by consuming alcohol during pregnancy. It is a syndrome that causes birth defects and mental retardation in the child. It is the leading cause of birth defects and mental retardation in the United States.
  • FAS is completely preventable. If a mother does not drink at all during her pregnancy, her child will not be born with Fetal Alcohol Syndrome or a similar condition.
  • If a woman of childbearing age cannot completely abstain from drinking, it is important that the woman quit immediately when she finds out she's pregnant. If you have any questions or concerns, ask your doctor for more advice.
  • If you have a problem and cannot stop drinking during your pregnancy, enroll yourself in a treatment or rehabilitation facility. For continued support, join a local Alcoholics Anonymous group or other local support group.

Sources
Disclaimer: This information is meant for educational purposes only and cannot replace medical advice.  Contact your doctor about any concerns you have.

Folic Acid Intake

  • Every woman of childbearing age should take 400 micrograms of folic acid daily.
  • Folic acid prevents neural tube defects in a fetus growing in the mother's womb.
  • Spina bifida (the spinal cord not closing correctly during fetal development) and anencephaly (partial or missing brain in an infant) are examples of neural tube defects.  Since the brain and spinal cord of a baby begin forming in the first 3-4 weeks of pregnancy, it is vital that folic acid already be present in the diet, because most women do not realize they are pregnant until after the first month of pregnancy.
  • Check your multivitamin label to make sure it contains 400 micrograms of folic acid.
  • For more information on how to obtain enough folic acid and which foods contain folic acid, please check the required nutrients section of this website.

Sources
Disclaimer: This information is meant for educational purposes only and cannot replace medical advice.  Contact your doctor about any concerns you have.


*Information Applies to All Women of Childbearing Age

Disclaimer: This information is meant for educational purposes only and cannot replace medical advice.  Contact your doctor about any concerns you have.