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Prenatal Nutrition
The physiological changes that occur throughout a healthy pregnancy can result in a
multitude of symptoms.  These may include morning sickness, constipation, fatigue, and
more.  Many of these symptoms can be managed with some slight modifications of the
diet.  

"Morning" sickness occurs in approximately 50% of pregnancies.  Some women
experience aversions to tastes and smells.  Some women feel slightly nauseous.  Others
experience vomiting, occasionally severe enough to lead to dehydration.  One tip for
combating these bothersome symptoms is to never allow yourself to feel famished or full.  
Eat small meals frequently.  Keep a box of crackers next to the bed to munch on first thing
in the morning.  Try to remain comfortably satisfied.

Frequent small meals will also help to alleviate the symptoms of fatigue that occur most
predominantly in the first and third trimesters.  This dietary behavior allows blood sugar
levels to remain constant.  This will decrease fluctuations in energy levels that often occur
throughout the day.  High protein foods and complex carbohydrates provide longer lasting
energy than foods high in simple sugars.  Choose whole-wheat pasta, brown rice, nuts,
eggs and fruits and vegetables over their modified counter-parts, like white rice and bread.
 
A good rule of thumb in order to prevent dehydration and constipation is to drink half of
your weight in ounces.  For example, if you weigh 130 pounds, you need to drink 65
ounces of fluid each day.  Caffeinated beverages are counterproductive.  They are actually
diuretic in nature and should be limited.     

The high progesterone levels that are required to maintain a healthy pregnancy also cause
smooth muscle relaxation in the gastro-intestinal tract, thus slowing digestion.  As a result,
constipation and heartburn often occur.   Choosing foods high in fiber such as whole
grains, fruits and vegetables may alleviate the extent of discomfort.