You’ve installed the car seat, and assembled the crib, changing table, swing, stroller, and more. You have washed all of the onesies and sleepers, and have stocked up on diapers. Now what? What else can you do to prepare for your baby’s arrival?

Try this exercise:

Draw a circle on a sheet of paper and divide it into 24 slices. Now think about all the ways you spend your time each and every day. Eight hour workday? Shade in eight slices of pie. An hour of commuting to and from work? There’s another slice. A regular eight hours of sleep – shade it in. Showering, doing your hair and make-up, fixing meals, exercising, housekeeping, etc. Consider all the ways you spend your time and record them on your pie chart. Ask your partner to do the same on his own pie chart.

Now imagine life with a baby. How much time will baby care take? If this is your first baby, you may not have any idea. Take infant feeding, for instance. If you’re breastfeeding, expect your newborn to eat 8-12 times each day (maybe more!). If he’s eating 12 times a day, and each feeding takes on average 30 minutes (and that’s the low end of average), you’ll be spending 6 hours a day on feeding. Even if you’re formula feeding, preparing bottles, cleaning them, and actually feeding baby takes time, too. How will your pie chart need to change to accommodate this? What about diaper changing? Expect to change a diaper with every feeding – if you figure 12 per day at 5 minutes per change (once you get good at it), that’s another hour there. Add in clothing changes, comforting, putting baby to sleep, burping, etc. and add that all to your pie. How will baby care fit into your life?

Discuss this exercise with your partner, and work on a system for who will do what and when. If you’re over your allotted 24 hours for the day, something’s got to give. Can your partner take over some duties? Can you forego some daily activities? Think about what will be essential in the beginning – sleep and food (for baby and for you!). Pare down your day to these activities.

Sleep deprivation is the number one hurdle all new parents face. Babies sleep a lot, but they wake a lot, too, and at the most inconvenient times (like at night when you’re trying to sleep). While you may be mentally prepared for this – everyone tells you it’s coming – the reality can be quite challenging. Try to sleep – or at least rest – when baby sleeps. Limit visitors in the early days, and ask those who stop by to give you a hand with a load of laundry or the dishes in the sink. Eat well, drink enough water, and exercise daily – these will help minimize the effects of the lack of sleep. Most of all, keep in mind that all babies wake often, and that it’s a protective mechanism they will grow out of when they are developmentally ready.

Consider the first three months with a new baby your 4^th trimester. Your baby will appreciate a womb-like environment: low lighting, warmth, being near mom, and feeding on demand. By meeting these needs, your baby will have a sense of security. But caring for your baby this way will also help you learn to parent. You’ll learn all of your baby’s subtle cues, his likes and dislikes, and more. You’ll ease into parenting gently. Keep in mind that you will need time to recover, too. So allow the 4^th trimester to be your time to recuperate. Lower your expectations, and let go of the to-do list. Enjoy your baby, and be gentle on yourself as you learn to mother.

Enjoyed this article? There are lots more interesting articles and tools in our new follow-on App Baby+ for iPhone / iPad or Android. Click Baby+ iOS or Baby+ Android to install the App, and prepare for the arrival of your little one(s).

What tips do experienced moms have for those who are having their first baby?

Written by Michelle: lactation consultant, childbirth educator, writer, editor, and mother to 4 busy kids

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2018. All rights reserved.

Pelvic tilt exercises are great for relieving and preventing back and pelvis aches during pregnancy. Pelvic tilt exercises can also be used to strengthen abdominal muscles, and relieve lumbar discomfort. There are various ways to perform a pelvic tilt, and you can either vary between the exercises, or stick to the one you find most comfortable.

Pelvic tilts are a good way to relieve back and pelvic discomfort at the end of a long day. Pelvic tilts are often recommended for women suffering from pelvic girdle pain (also known as symphysis pubic dysfunction), because these exercises can help to strengthen the muscles and relieve tension in the pelvic area. If you have been diagnosed with pelvic girdle pain, speak to your healthcare provider before trying new exercises.

Towards the end of the pregnancy, pelvic tilts can be performed during times of fetal activity in the hope of encouraging optimal fetal positioning. Pelvic tilts open up the pelvis, and may allow the baby to get into a good position for the birth. If you’re doing them on hands and knees, the abdomen acts as a hammock, allowing the baby to get into an anterior position to facilitate and easier birth.

Pelvic tilts can be used during labour, too. Some women find that the angry cat position (detailed below) provides relief from back ache during contractions. During labour, you may find that you move into various positions without much thought. If you find yourself on all fours, give the angry cat pelvic tilts a go to see if they help. You may wish to put your birth partner in charge of reminding you about this, since you’re likely to be focused on other things.

Standing pelvic tilts

1. Stand with your bottom and shoulders against a wall.
2. Keeping your knees soft, pull your tummy in towards your spine so that your back flattens against the wall.
3. Hold for up to four seconds.
4. Repeat up to 10 times.

Lying down pelvic tilts

1. Lie on your back, with your knees bent and your feet flat on the floor. The natural curve of your spine will prevent your back from touching the floor in this position.
2. Use your muscles to hold your back against the floor, working against the natural curve of your spine.
3. Hold this position for up to four seconds.
4. Repeat up to 10 times.

The yoga pose – angry cat:

1. Position yourself on your hands and knees with your back straight. Your hands should be shoulder-width apart, and your knees should be hip-width apart.
2. Breathe in and arch your back (like an angry cat), tightening your abdominal muscles as you do this.
3. Hold for up to four seconds.
4. Exhale slowly as you release the position.
5. Repeat up to 10 times.

The exercises listed above can be repeated throughout the day. As you strengthen your muscles, you may find you are able to hold the positions for longer than four seconds.

Written by Fiona, proud owner of a toddler, @fiona_peacock

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2018. All rights reserved.

Varicose veins are swollen veins. They are usually a dark blue or purple in colour, and may appear lumpy. They are most commonly found in the legs, although can appear elsewhere on the body.

What causes varicose veins?
Veins have small valves inside, that prevent blood from flowing backwards, and ensure that the blood flows towards the heart. If these valves stop working properly, blood can flow backwards and pools in the vein causing enlargement of the vein.

Varicose veins during pregnancy
Pregnancy increases your risk of suffering from varicose veins, as the pregnancy puts extra pressure on your body. During pregnancy, hormones cause the walls of your blood vessels to relax. Your body is working harder than ever to pump an increased volume of blood around your body. And your expanding uterus is putting pressure on the veins in your pelvis.

If you have varicose veins on or around your vulva, you should inform your healthcare provider. You should still be able to have a vaginal birth, but they may wish to keep a close eye on the veins in question during labour.

Symptoms of varicose veins
As well as the general appearance of varicose veins, you may also experience:

• muscle cramps in your legs
• swollen legs and feet
• a throbbing or burning sensation in your legs
• dry, itchy skin over the affected area

Treatment and prevention of varicose veins
To prevent and treat varicose veins, try the following tips:

• always sleep on your left – during pregnancy, you should avoid sleeping on your back because your enlarged uterus can prevent proper blood flow in this position. It is recommended that pregnant women sleep and lie on their left-hand side, because this allows for optimum blood flow.
• change position often – do not sit or stand for long periods, try to move around regularly. If seated, you should try to take a short walk every half hour to prevent blood from pooling in your legs.
• elevate your feet when seated.
• avoid crossing your legs when sitting.
• take regular exercise – regular exercise can help circulation and prevent blood from pooling. Swimming, yoga and walking are all great exercises during pregnancy.
• avoid eating for two – being overweight can increase your risk of suffering from varicose veins, so try to eat healthily during pregnancy. Eat a balanced diet filled with fresh fruit and vegetables, and try to avoid consuming empty calories such as soda and junk food.
• avoid constipation – hemorrhoids are a common form of varicose veins experienced during pregnancy. Drink plenty of water, eat a healthy balanced diet and make sure you are eating enough fibre to reduce your chance of suffering from constipation. Constipation can easily lead to hemorrhoids.
• wear support tights or compression stockings – maternity support tights are widely available and can help to prevent blood pooling in your veins. Your doctor may recommend compression stockings if the maternity support tights are not providing any relief.

Most women find that the varicose veins disappear by themselves after the birth. As the uterus shrinks back down, and blood volume returns to normal, the veins are under less pressure and are better able to function. If you still have varicose veins six months after the birth, you may wish to speak to your doctor about treatment options.

Are you suffering with varicose veins?

Written by Fiona, proud owner of a toddler, @fiona_peacock

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2018. All rights reserved.

Various theories have emerged over the years about the effects of alcohol on pregnancy. Certain official recommendations state that pregnant women should totally refrain from drinking alcohol, while others say that moderate or light drinking is acceptable. However, a study found that even moderate drinking during pregnancy can affect the IQ of a child.

How does alcohol affect a child’s IQ?

After ingestion of alcohol, enzymes will metabolize ethanol to acetaldehyde. However, the differences in the genes of people result to the variations on how enzymes metabolize ethanol. So, people who metabolize ethanol slowly have increased levels of alcohol that last longer than those who metabolize quickly. Experts believe that fast ethanol metabolism prevents damage to the brain development of infants as smaller amounts of alcohol are exposed to the fetus.

About the Study

The researchers used the study data of Children of the 90s (ALSPAC) which was participated by over 4,000 mothers and their children. The trial was first to use genetic variation (Mendelian randomization) in analyzing the effect of moderate drinking (less than 1 to 6 units of alcohol per week) of pregnant women on the IQ of their children. Genetic variation is ideal since every woman has a different DNA, which is not linked with lifestyle factors.

The studies showed that a strong link was found between a lower IQ at 8 years old and 4 genetic alternatives in the genes that metabolize alcohol in the 4,167 children. In each genetic modification of a child, the IQ was found to be 2 points lower in children whose mothers reported moderate alcohol drinking during their pregnancy. On the other hand, this link was not found among children whose mothers did not drink during pregnancy. This indicates that there is no direct relationship between the low IQ of a child and alcohol exposure in the womb.

At week 18, mothers answered questions about the average amount of alcohol consumed and the frequency of alcohol drinking prior to their pregnancy. At 32 weeks, they completed the second survey on average amount of alcohol they had on weekdays and weekends. Those who answered the first survey were considered light drinkers, while those in the second survey were moderate drinkers.

Results

At age 8, the IQ of the children was tested using the Wechslet Intelligence Scale for Children. The results suggest that even at low levels of alcohol consumption, there are differences in childhood IQ. This means that even at moderate levels, alcohol affect the brain development of a fetus.

For many years, experts have known that heavy alcohol consumption can cause birth defects. Now we are learning that even moderate drinking can have subtle effects on children as they grow. Because researchers don’t know how much (or how little) is a safe amount of alcohol to consume when you’re pregnant, they err on the side of caution and suggest all pregnant women abstain from drinking alcohol. Factors that can impact the effects of alcohol on a fetus include maternal metabolism and enzymes, as well as the amount of alcohol consumed. Many doctors leave the decision up to the individual mother, saying that there’s no evidence an occasional drink can harm a fetus. So educate yourself and so you can make healthy choices for yourself and your developing baby.

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2018. All rights reserved.

When it comes to prenatal care, it is important to choose a practitioner who not only meets your needs, but one who is professional and respects your beliefs. Many women do not think about the type of prenatal care they want before they get pregnant; however, when the time comes to make a decision, it should be well thought out. Choosing to be cared for by a midwife or an obstetrician-gynecologist may shape how your pregnancy – and your childbirth – progresses. The last thing you need during pregnancy is to be dealing with stress or tension. That is why it is important to choose someone you are completely comfortable with.

Choosing a Practitioner

There are a few things that you’ll want to take note of when trying to decide between a midwife and an Ob-Gyn. Besides personal beliefs, some women prefer one practitioner over the other for medical reasons, experience, safety, etc. If there are specific things that you are concerned about or need special treatment for, the right practitioner will be essential for a healthy pregnancy.

Routine Approach to Pregnancy

Ob-gyns are well-equipped and take a routine approach to your pregnancy. They will answer your questions and ensure your safe progress during pregnancy. However, since they see many patients, time can be an issue. You may not necessarily get all your questions answered or concerns heard.

If you have certain pre-existing medical conditions, you may be considered high-risk during pregnancy and may need to be cared for by an ob-gyn. Conditions such as high blood pressure, diabetes, heart disease, etc. are all considered serious medical conditions and may need more attention. An ob-gyn will have equipment and facilities available to monitor your pre-existing conditions throughout pregnancy.

Usually, midwives take on pregnancies that are not complicated, to ensure the safety of the mother and the baby. Most midwives have the back-up of a doctor for referral if a condition develops during pregnancy or birth.

Holistic Approach to Pregnancy

If you’re looking for someone who can give you time and gets as involved as you want, you may prefer to have a midwife take care of you during your pregnancy. Midwives generally have time to answer questions you may have and can ease you in your pregnancy by helping you along the way, both physically and emotionally. A midwife is able to talk to you about specific birth plans and talk you through your options.

Check List

Before you choose either an ob-gyn or a midwife, go through your checklist and decide how you want to proceed in your pregnancy. Decide on things such as where do want to give birth: in your home or in a hospital? Do you want to try a new birthing experience, such as water birth? Do you have medical problems or have a family history of diseases, such as heart disease or diabetes? Will your medical insurance cover all your needs with this practitioner? Interview doctors or midwives if you have to until you find someone you are comfortable with.

Were there any specific ways you chose a practitioner when pregnant? Let us know your experience with either practitioner.

Written by Manal, first time mom, rearing an infant.

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice.  All contents copyright © Health & Parenting Ltd 2018. All rights reserved.

An episiotomy is a surgical cut to your perineum (the area between your vagina and anus). To perform an episiotomy, your healthcare provider will use surgical scissors to make a small cut in your perineum shortly before the baby is delivered. The area will be numbed using a local anaesthetic administered by injection.

Will I need an episiotomy?

Historically, episiotomies were considered a routine part of labour. These days, however, this is not the case. Episiotomies should now only be used if medically necessary. If given without reason, an episiotomy can actually do more harm than good.

Many women find that they tear slightly during labour. Studies have found that natural tears heal better and are less painful than episiotomies.

Although episiotomies are now used less frequently, they may still be recommended in some circumstances such as:

• fetal distress
• ventouse (vacuum) or forceps delivery
• shoulder dystocia

How to avoid an episiotomy

Of course, you will find it very difficult to avoid a necessary episiotomy, and may even, in some circumstances, welcome it as a way to ensure the health of your baby and yourself. However, many women want to avoid the use of unnecessary episiotomies. There are a number of ways to avoid episiotomies in the delivery suite:

• Discuss it in advance. If you feel strongly that you would like to avoid medical interventions like episiotomies, speak to your healthcare provider about this. Try to find a healthcare provider who shares your views on labour and intervention. Write a birth plan, and be sure to note down your reluctance towards an episiotomy.
• Labour in upright positions such as standing or squatting.
• Hypnobirthing and relaxation techniques during labour may reduce your risk of medical intervention, as does hiring a doula for childbirth support.
• Apply a warm compress to the perineum during labour.

To avoid natural tearing, you should refrain from pushing when the baby’s head becomes visible during labour. By taking a number of short, panting breaths, you allow your perineum time to stretch. Your midwife will guide you through this process and instruct you when to alter your breathing pattern.

Healing after an episiotomy or tear

The perineum is actually designed to stretch and tear, so the good news is that it heals quickly. Once the placenta has been delivered, your healthcare provider will examine you. If you require stitches for your natural tear or episiotomy, dissolving stitches will be used. This will be done soon after labour.

Dissolving stitches take up to one month to heal. Your healthcare provider will check that the cut has healed at your six week check.

You may find that you feel sore and tender for a number of days following the birth. Most women report no discomfort just a week after the birth, however for some women the pain can last up to a month or longer.

If you are experiencing pain after an episiotomy or natural tear, you may find that the following remedies help to relieve discomfort:

• applying an ice pack to the area
• pelvic floor exercises – these will increase blood flow which aids healing
• pouring warm water from a jug onto the area during urination
• taking warm baths – regular bathing also minimises the risk of infection
• light exercise such as walking can improve blood circulation and aid healing
• air the stitches – lie on your bed with the stitches exposed for 10 minutes a day
• speak to your healthcare provider about over-the-counter pain relief

If you are worried that your stitches may be infected, contact your healthcare provider immediately. Signs of infection include red swollen skin, any pus or discharge and constant pain.

Sex after an episiotomy

Your perineum should be completely healed by your six week check. Your healthcare provider may advise you to wait until your six week check before having sex.

Nine in 10 women who had episiotomies found sex to be painful at first, so you may find sex to be slightly uncomfortable. You may find that you feel tighter, or more tender, than before. The pain will disappear over time. Allow plenty of time for foreplay, use a water based lubricant and experiment with different positions until you find one that feels most comfortable.

Do not have sex until you feel ready, and always stop if you are experiencing pain. Remember, penetration isn’t the only way to have a sexual relationship; there are other ways to be intimate.

Some women report that sex is painful for a number of months after an episiotomy or natural tear. If you are worried about the pain, please speak to your healthcare provider.

Written by Fiona, proud owner of a toddler, @fiona_peacock

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2018. All rights reserved.

According to Norwegian researchers, folic acid taken before and during pregnancy might lower the risk of autism. Women who take folic acid supplements a month before the pregnancy as well as in the first weeks of pregnancy may have a lower risk of giving birth to autistic children.

Folic acid is a synthetic form of folate and plays a vital role in the production of new cells during pregnancy and infancy. Folate and folic acid are necessary to produce RNA and DNA, to make healthy red blood cells, and to metabolize homocysteine.

About the Study

The authors of the study deduced that folic acid supplements around the time of conception reduce the risk of neural defects in children, leading to the mandatory fortification of flour with folic acid. Generally, women who are planning to become pregnant ideally take a daily supplement of folic acid a month prior to conception.

Pal Suren, MD, MPH of the Norwegian Institute of Public Health and his team investigated the link between the intake of folic acid supplements around conception and the subsequent reduction in the risk of autism in children.

The study involved 85,176 children born in 2002-2008. By the end of 2012, the children’s ages ranged between 3.3 and 10.2, with an average of 6.4.

Results

The results showed that .32% or 270 of the children were diagnosed with autism eventually. 114 of which had autistic disorder, 56 had Asperger’s, and 100 had PDD-NOS. An inverse risk was also found between the use of folic acid before and during the pregnancy and the subsequent diagnosis of ASD. .10% of the children whose mothers took folic acid a month before conception and on the first 2 months of pregnancy were diagnosed, while .21% of children whose mothers did not take folic acid were diagnosed with ASD.

Conclusion 

Other studies have found similar results, such as one from UC Davis MIND Institute, which found that taking folic acid during the first month of pregnancy reduces the risk of having an autistic child.

Although the findings do not establish a cause-effect relationship between autism and folic acid use, they provide a rationale for replicating the analyses in other studies to further investigate the genetic factors and biological mechanisms that may explain the association.

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2018. All rights reserved.

Prenatal vitamins are the best way to make sure both you and your baby are getting all of the essential nutrients you need. Your doctor or midwife has likely recommended them from your first prenatal visit.

Can I skip the vitamins?

Experts recommend that all pregnant women should take a daily prenatal vitamin. While it may be possible to eat a diet containing all of the essential vitamins and minerals, the prenatal vitamin is a foolproof way to be certain you’re not missing out. By taking prenatal vitamins and eating a healthy, balanced diet rich in fresh fruit and vegetables, you sleep soundly knowing your baby should be getting all the goodness he needs.

Folic acid

Folic acid is an essential B vitamin that can reduce your baby’s risk of developing neural tube defects such as spina bifida. Pregnant women are advised to take 400 mcg of folic acid daily. Check the label of your prenatal vitamins to make sure you are getting enough of this vital vitamin.

Iron

Your body will require more iron during pregnancy. Though you have iron stores in your body, these will be running low by the second half of the pregnancy. After week 20, you may like to start taking an iron supplement. Some prenatal vitamins will already contain iron, so to see whether yours do before adding another supplement.

If you have been diagnosed with anaemia or an iron deficiency, speak to your doctor about your require iron dosage. Iron supplements can cause digestion problems, so please speak to your healthcare provider if you suffer any side effects.

When should I start taking prenatal vitamins?

You should start taking prenatal vitamins as soon as you find out you are pregnant. Ideally, you should take them when trying to conceive, too. You should continue to take the vitamins until the end of your pregnancy. Some prenatal vitamins are also suitable for consumption during breastfeeding, and can continue to ensure you are best equipped to nurture your baby. Speak to your healthcare provider about which vitamins are suitable to take during breastfeeding.

A safety net

Prenatal vitamins are not an alternative to a healthy diet. Ideally you should be including both in your pregnancy lifestyle. Include plenty of fresh fruits, vegetables, wholegrain, nuts, seeds and milk or soya products in your diet. Avoid empty calories, and focus on getting the most nutrition in every bite you eat.

How do you make sure you don’t forget to take your prenatal vitamins?

Written by Fiona (@Fiona_Peacock), mother, writer and lover of all things baby related

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2018. All rights reserved.

As soon as your bump begins to show, your body seems to become public property. Friends, colleagues and relatives may be clambering round, desperate to get a feel of the bump, and comment on the size of it. In fact, you may find that strangers are also not shy about coming forward with their own personal opinions about your bump.

Does my bump look big in this?

If friends and relatives keep greeting you with cries of, “Oh my, are you sure you’re not having twins?!” it’s no wonder you’re starting to doubt yourself. If complete strangers are running up to you in the street to say, “You must be due any day now,” when you are only six months pregnant, you may be starting to worry about the size of your bump.

Is my bump too small?

Having a small bump is no picnic either, because people will want to comment on that just as much. From jaws hitting the ground when you say your due date (followed by “oh my, but your bump is so tiny,”), to questions from friends and family about whether you’re eating properly.

The right size

The important thing to remember, is that there is no right size for your bump. All women, and all pregnancies, are unique. Bump size can be influenced by lots of factors, including:

• the number of pregnancies – first pregnancies tend to be smaller bumps because tummy muscles are tighter

• the number of babies – women carrying multiples often have bigger bumps

• the amount of fluid – it’s not just baby in there, the amount of fluid in your uterus could also affect your bump size

• the baby’s position – you may notice that your bump changes shape each time your baby changes position

• your posture – your bump may look bigger or smaller if you stand in certain ways

Bump size: Does it matter?

In a word – no. The only thing that matters is your healthcare provider’s measurements of the baby. At each appointment, your healthcare provider will ask you to lie flat, so that she can check the position of the baby, and take a measurement. This helps your healthcare provider to monitor the baby’s growth. More detailed measurements will also be taken during any ultrasound scans.

There are a small number of conditions that can affect bump size. These conditions are rare, but your healthcare provider is trained to spot the symptoms. If your healthcare provider is concerned about the size of your bump, you will be offered further tests, such as an ultrasound to check the size of your baby.

If you are concerned about the size of your bump, speak to your healthcare provider for advice.

Written by Fiona (@Fiona_Peacock), mother, writer and lover of all things baby related.

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2018. All rights reserved.

Whatever the state of your diet before conception, pregnancy is the perfect time to switch to healthier foods. A healthy, balanced diet packed full of fresh fruits and vegetables will help to make sure you have all of the necessary vitamins and nutrients. Eating the right foods can also help to reduce fatigue, prevent dizziness, limit nausea, and help you to enjoy that famous pregnancy glow.

If you’re used to grabbing snacks from the vending machine at work, chances are you tend to snack on empty calories. Fizzy drinks, sweets and chocolate are often high in calories but contain little goodness in terms of nutrition. Pregnancy is the ideal time to ditch the empty calories, and focus instead on consuming nutritious and delicious food. By the end of the pregnancy, you should be eating an extra 200 calories a day. It’s not many extra calories, so you need to make sure all the calories you consume are as nutrient-packed as possible.

So what kind of healthy foods make the ideal pregnancy snacks to help you through the day? Consider these healthy pregnancy snacks.

1. Fresh fruit – this might sound obvious, but fresh fruit is a great snack for during pregnancy. Whether you choose to buy individual fruits each day, or a packaged mixed fruit variety tub to eat as a snack. A bowl of grapes, blueberries or strawberries can be the perfect mid-morning snack to fill you up while providing lots of vitamins and nutrients for your developing baby.

2. Nuts and seeds – if you like to graze throughout the day, having a jar of mixed nuts and seeds on your desk may be the perfect answer. Nuts and seeds are high in fibre, magnesium, vitamin B6, iron, and essential fatty acids. If you or the father has a nut allergy, you should speak to your healthcare provider before eating nuts during pregnancy.

3. Salad – green leafy vegetables such as spinach and kale are a great way to add folate to your diet. Try and include food in different colours to your salad, because this is a great way to ensure you include a mix of vitamins and minerals in your diet. Beetroot, sweet corn, carrot, radish, tomatoes and avocado all taste great in salad. Throw some mixed nuts and seeds on top for added goodness, and enjoy.

4. Cereal – some women find eating breakfast a chore during bouts of morning sickness, and end up skipping cereal altogether. Cereal is often fortified with lots of vitamins and nutrients. If you can’t handle it in the morning, try to eat it as a snack later in the day. Choosing a high fibre cereal will also reduce your chances of experiencing constipation and haemorrhoids during the pregnancy. Dairy or fortified soya milk on top of the cereal can help you to make sure you’re getting enough calcium in your diet, too.

5. Wholegrain toast – switching to whole grains may help you to avoid constipation during pregnancy, and can increase your protein and iron consumption. Toast is a great afternoon snack, and can help to keep hunger at bay. Try spreading peanut butter, avocado or hummus on top for a healthy snack.

What snacks have you been enjoying this pregnancy?

Written by Fiona (@Fiona_Peacock), mother, writer and lover of all things baby related

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2018. All rights reserved.

It’s important to eat a healthy diet during pregnancy. Your body requires lots of extra vitamins and nutrients to nourish your growing baby. Eating a healthy, balanced diet during pregnancy can help to give your baby the best start in life. If you are on a tight budget, you may worry that a healthy diet is out of your grasp. By following these simple tips, you can make sure your developing baby is getting all the goodness he needs without breaking the bank:

1. Plan your meals – if you buy a bucket load of fresh fruit and vegetables, with no clue of what you’re going to cook, it’s likely that at least some of the food will end up in the bin. By putting time into the planning stage, you can save yourself throwing your hard-earned money into the compost each week. Work out what you are going to eat each day, and what you need to buy from the shops. This will help you to avoid food and financial waste, as well as helping you to assess whether you are eating a healthy, balanced diet. Seeing everything written down makes it much easier to analyse your food intake.

2. Shop around – now that you have a shopping list, you can hunt for some bargains. Buying everything from your over-priced corner shop could become expensive, so try to shop around for the best bargains. You may find it useful to split your shopping list, and buy certain items from your local green grocers, and visit supermarkets to snap up a bargain offer.

3. Make the most of offers – use offers, in-store specials, and coupons as a way of grabbing some bargains, but be careful not to impulse buy. Stick to your list, and buy only what you need, but make the most of any offers that fit into that criteria. Supermarkets often have fresh fruit and vegetable offers, and your local green grocers may sell discounted produce close to the best before date.

4. Bulk it up – cooking in bulk can help to save you money. Buy what you need, cook it all, and then freeze what you don’t need. You’ll have some meals ready and waiting for you in the freezer then, and this will help you knock some money off a future food shop.

As well as eating a balanced diet rich in fresh fruit and vegetables, you should take a daily prenatal vitamin. Do you have any tips for eating healthy on a budget?

Written by Fiona (@Fiona_Peacock), mother, writer and lover of all things baby related

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2018. All rights reserved.

Adults are advised to drink six 8-ounce glasses of water each day, and during pregnancy this rises to eight 8-ounce glasses. This works out at around 2.5 litres of water every day. It may sound like a lot, but you should try to make sure you drink this much water each day throughout the pregnancy.

Does it have to be water?

No, you can breathe a sigh of relief, you should drink eight glasses of fluid each day, but they don’t all necessarily need to be water. Fruit juices, cordials, soft drinks, milk, soya milk and even tea and coffee all count towards your fluid intake.

Sugary drinks (sodas and juices) contain a lot of empty calories, so you may want to limit your intake of these drinks.

You should also limit your intake of caffeinated drinks, such as tea, coffee and soda. Not only does caffeine actually dehydrate you, but research has found that consuming over 200mg of caffeine each day increases the risk of miscarriage for pregnant women. This equates to two instant coffees, one brewed coffee or five cups of tea. The 200mg of caffeine each day should also include any caffeine from food sources such as chocolate.

If you don’t like drinking water, consider adding fruit (lemon or lime, for example) to make it more palatable.

What about fluid retention?

Some women limit their fluid intake in an attempt to avoid fluid retention. In fact, drinking more water helps to avoid fluid retention. If you are not drinking enough water, your body begins to store water, and during pregnancy this can lead to swelling.

Benefits of staying hydrated

You may have noticed that pregnant women are frequently told to stay hydrated, this is because drinking enough water can help you to avoid a number of pregnancy conditions. The following conditions can be worsened by dehydration:

• swelling

• headaches

• constipation

• hemorrhoids

• bladder infections

• nausea

• skin problems

• braxton hicks contractions

Drinking the right amount

Not many people keep track of how much they drink throughout the day, but it is worth doing during pregnancy to make sure you’re getting enough fluids. You could buy a 2.5 litre jug and fill it with water at the start of the day, and try to drink the contents before the end of the day. If you’re out and about, you may prefer to carry an 8-ounce glass with you so you can keep track of your fluid intake. By drinking out of a cup you know to be 8-ounces, you’ll know when you’ve hit your minimum target.

You don’t need to keep track of your fluid intake for the whole nine months, but it might be worth doing a couple of times so you get an idea of how much you drink. If you’re falling short of the 2.5 litre recommendation, you may have to make a concentrated effort to drink more water.

When to drink more

You should increase your fluid intake by one 8-ounce glass for each hour of exercise you do. Even if it’s just light exercise such as swimming or walking, you should still increase your fluid intake. You may find that you are thirstier on hot days too, as your body tries to cool down, so try to increase your fluid intake on these days too.

Are you staying hydrated during pregnancy?

Written by Fiona (@Fiona_Peacock), mother, writer and lover of all things baby related

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2018. All rights reserved.