You can begin being a responsible, loving mother from the first day you find out you are pregnant. According to the Food Science and Human Nutrition Department of Iowa State University, your baby depends on the food you eat to supply energy, protein, vitamins, calcium, iron, and other minerals from the instant of conception. There is nothing more important you can do over the next nine months than to take care of your own body and nourish the baby with safe and nutritious foods.

Tolu Oyelowo, D.C., and Anne Packard-Spicer, D.C., faculty clinicians at Northwestern Health Sciences University and the Bloomington Natural Care Center, have dedicated part of their practices to pregnant woman. They recommend that although regular chiropractic care is an important way for pregnant women to stay healthy, there are other factors to consider at home. "The basics are absolutely vital," says Dr. Packard-Spicer. "You can't get complacent about it. You need to eat right and exercise."

Drs. Oyelowo and Packard-Spicer present these nutritional considerations for the pregnant woman:

• Decrease your red meat intake. These are sources of animal-derived estrogen, which is one of the body's own hormones. Thus, the intake of red meat throws the system off balance. An alternative is to look at plant-derivatives of estrogen (such as soy), which are healthy for the body.
• Keep your diet relatively "clean". Avoid processed and prepackaged foods. Eat as many fresh leafy vegetables, fresh fruits, and whole grains as possible.
• Limit your caffeine intake. Dr. Oyelowo suggests cutting out caffeine altogether. But if that's not possible, cut the amount you drink now in half. Some evidence suggests that in women who take in 400 milligrams of caffeine daily (the equivalent of four cups of coffee) the baby grows more slowly. Caffeine may also increase the risk of late first- or second- trimester miscarriage.
• Nutrients that are therapeutic for some symptoms of pregnancy. B vitamins help relieve bloating and nausea. Vitamin C is good for bleeding gums. Adding fresh ginger to foods is a method of combating nausea.
• Eat smaller, but more frequent meals. Six smaller meals throughout the day helps to maintain a constant flow of nutrition to the baby and prevent low blood sugar.
• Drink at least eight, 8-ounce glasses of water or other fluids a day. Water is a natural detoxifier, which aids the body in functioning more efficiently.
• Iron supplements. The vast majority of women need some form of iron. Many physicians, including Dr. Oyelowo, recommend that women take supplemental iron in their second and third trimesters. The amount that most healthy women need is contained in many prenatal vitamins. Ask your doctor if he or she thinks you need a supplement.
• Avoid alcohol, cigarettes and sugars. This is basic, because the mother is a direct channel to the developing baby.

Nutrition is one of the most important considerations for a pregnant woman. Sometimes it seems to be a challenge to perform these simple lifestyle changes or modifications, but it's essential for pregnant women to keep on top of their physical health. "The most important thing to remember is that if you're making a drastic change in your diet, consult a healthcare provider," concludes Dr. Oyelowo.

Source: Natural News Service, Northwestern Health Sciences University