A lot of times, pregnancy cravings can be misunderstood as your body asking you for those nutrients.  No doubt this plays a role every once in a while, but I highly doubt your body ever wants you to get the nutrients from pickles dipped in caramel.  Even though you may crave it doesn’t mean it’s going to be helpful for you.  It might fill your “want” for a certain junk food, but there are better choices then most of the usual pregnancy cravings.

If you’ve followed anything I’ve done in the past, you surely know how important I place good nutritious habits.  Eating healthy will build the back bone to a long and happy life. 

Getting all the right nutrients is even more important when you get pregnant.  You have to consider the baby from that point on.  If you aren’t getting the right nutrients for the baby to develop correctly, your body will use your body to make those nutrients.  This only goes on to a certain extent, but you should always be getting enough of the right vitamins and minerals.

Pregnancy cravings can be used in a positive way to help get all these nutrients.  Keep your head on your shoulders and think about what you think your body wants.  Replacing the more unhealthy cravings with things like fruit and vegetables are a great way to get excess vitamins for you and your baby.  Try adding something that will fulfill the craving with something healthy like dipping your fruit in chocolate.  This way you not only fulfill your craving but you get what you need as well.

Keeping your pregnancy cravings under control will also help with your after pregnancy weight loss.  If you don’t get all those unhealthy calories, you will be limiting the amount of excess weight your putting on during pregnancy.  The less weight you have to lose, the easier it is to get to your prepregnancy body.

If you’re looking for a lot more information on keeping fit and healthy before, during, and after pregnancy, check out my free guide – Be One Hot Mama!.  I give as many great tips, tricks, and free gifts as I know to help you have an easier pregnancy.

Eating a healthy diet shouldn’t only be considered when you are having a baby.  Getting the right vitamins before pregnancy will only make the process easier on your body.  When you have all the building blocks necessary, it’s much easier for your body to adapt and repair.  When you are pregnant, your body will be adapting and repairing itself often.  Preparing your body early will allow you to do these quicker when you are pregnant. 

It’s not as difficult as many people think to get all the right nutrients.  You need to eat a well balanced diet which pulls from all food groups.  As I always say, you can never have too many fruits and vegetables.  They are the two food groups that have the highest density of vitamins and minerals.  Make sure to change it up as well.  Don’t eat the same fruit and vegetable everyday.  One day have some kiwis, and the next day have some apples.  Just make sure to hit a variety to make sure you are getting everything these fruits and vegetables can offer.

I do recommend you get the majority of your vitamins before pregnancy from your diet, but just to make sure you get enough, think about taking a vitamin supplement.  There are quite a few good choices out there. 

A lot of the time, women are directed towards prenatal vitamins before pregnancy.  Prenatal vitamins are going to have higher contents of folic acid, iron, and calcium in most cases.  Folic acid is especially important early in one’s pregnancy because it plays a big role in the spinal cord and brain development. 

You can also consider taking a normal women’s daily vitamin.  They will be packed with the essential nutrients you need as well.  As long as you are getting a sufficient amount of nutrients from your diet, these will be no problem.  They have about half the dosage of folic acid a prenatal vitamin has but in today’s world, most foods are fortified with folic acid because of the known development problem. 

So as you can see, vitamins before pregnancy are just as important as vitamins during pregnancy.  You can waste a lot of money when buying vitamins due to your body only being able to absorb so much at one time.  For all the information you need on vitamins before and during pregnancy, grab my free guide on supplements during pregnancy.  You will also get a lot of great information on staying fit, eating right, and tips on having an easier pregnancy.

As an adult you should be considering taking a multivitamin supplement especially if you plan on getting pregnant.  Folic acid and B vitamins are needed before and during pregnancy to prevent birth defects of the spinal cord and brain.  Most adult multivitamins will have both of these in them.  The prenatal vitamins before pregnancy should have at least 400 mcg of folic acid combined with a healthy diet.

When you become pregnant, your needs for many nutrients will increase.  That is why it is a good idea to start taking a multivitamin before pregnancy.

Before buying your multivitamin, make sure you read the labels.  The labels aren’t hiding anything.  They will tell you exactly whats in the supplement.  Most multivitamins today contain 15-20 different vitamins and minerals.  Common nutrients found in these vitamins are:

• Vitamin A
• Vitamin B6
• Vitamin B12
• Vitamin C
• Vitamin D
• Vitamin E
• Vitamin K
• Folic acid
• Niacin
• Riboflavin
• Thiamin
• Calcium
• Phosphorus
• Iron
• Magnesium
• Iodine
• Zinc

Each of these vitamins and minerals will provide great benefits for you and your soon to be developing baby.

Your prenatal vitamins before pregnancy shouldn’t contain high doses of vitamins and minerals.  There are certain nutrients you and your baby can get toxicity from like Vitamin A.  Most of the vitamins in the stores won’t contain 100% of your daily value for all the nutrients.  For example, calcium would cause the tablet way too large.  It’s pretty easy to get enough calcium if you are eating enough dairy, fruits, and vegetables.

You can also check the label to see if it meets the requirements of the U.S. Pharmacopeia (USP).  This organization sets the guidelines for quality and safety for vitamins.

Getting excess of all vitamins isn’t a good idea while pregnant.  Vitamin A is one of these.  If you want all the information you need on choosing your vitamins and minerals during pregnancy, grab my free guide on how to Be One Hot Mama: Supplement Bonus.

Your need for certain vitamins will be more than before you were pregnant.  These vitamins include zinc, riboflavin, thiamin, niacin, iron, folic acid, vitamin E, vitamin D, B vitamins, calcium, vitamin C, and vitamin A.  Try and get more of each of these with solid food throughout the day.  Many women prefer to take a vitamin supplement to make sure they are getting enough of each.  Each of these vitamins will play a different part in your baby’s development.

Even though your needs increase while you are pregnant, vitamin A can cause problems if you have too much of it.  First off let me tell you about what vitamin A is used for in your body.  This vitamin is important for the baby’s development of embryonic tissue, cell growth, healthy skin, infection resistance, bone growth, fat metabolism, eye, heart, ear, and limb development.  Pregnant women need vitamin A for themselves especially for postpartum tissue repair, help fighting off infections and keeping normal vision levels.

Vitamin A actually comes in two forms, retinol and beta-carotene.  You can have as much beta-carotene as you like, but an excess of retinol is where you can have problems.  In high doses, it can cause birth defects and liver toxicity.  The maximum amount of retinol allowed is 3,000 micrograms of RAE (also known as retinol activity equivalents).

Because of the toxicity of excess Vitamin A, you shouldn’t be doubling up your prenatal vitamins or taking anything extra your doctor doesn’t approve of.  Many of the pregnancy vitamins will have at least part of it as beta-carotene.  Make sure to check the labels before consuming any of your vitamins.

While you are pregnant, vitamin A is pretty easy to get plenty of with your typical American diet.  Things like meat, fish, eggs, and fortified cereals all contain retinol vitamin A.  You can find the beta-carotene form of vitamin A in many fruits and vegetables.

Getting the right vitamins and minerals is extremely important throughout and before you pregnancy.  I know every woman cares about the health of their baby.  Make sure to pay attention to what you are putting into your body though.  Like I mentioned above, excess of everything isn’t always a good plan.  You can take a look at these 7 pregnancy snacks to get extra vitamins and minerals.  I go through vitamin and mineral needs in much more detail in my free report Be One Hot Mama: Supplements.

You should consider starting to take a chewable prenatal vitamin before  you are even pregnant.  If you are in good health, you can only improve your chances of getting pregnant.  Being in good health before your pregnancy will make it much easier on you and your baby.

A lot of women choose chewable prenatal vitamins over other forms for many reasons.  Some people have trouble swallowing pills and this eliminates that problem.  Prenatal vitamins have a lot of different vitamins and minerals in them.  So, they can be quite large.  Some women can’t handle swallowing something that large. 

Another reason to go with chewable prenatal vitamins is when experience morning sickness taking pills can be very difficult.  Sometimes the taste of a chewable vitamin won’t be pleasant either.  If this is a problem for you, look into children’s vitamins instead.  The famous Flinstones vitamins are very popular as a substitute for other chewable prenatal vitamins.  Check the labels on children’s vitamins because they may not have as much nutrients as you need. 

Some women prefer to take a regular daily chewable vitamin instead of a specifically designed prenatal one.  Make sure to check with your doctor so that you are getting the correct amount of the right vitamins and minerals in each dosage.

You can find a huge selection of vitamins at your local drugstore.  As long as they have the daily recommended amount of the nutrients like iron and folic acid, they should be fine. 

Before you choose which chewable prenatal vitamin to take, make sure to talk with your doctor and dietitian.  They will be able to help you choose one that will fulfill your dialy needs.  Your doctor might suggest prescribing you a prenatal pill.  These prescription vitamins will usually have the same ingredients as their over the counter competitors.  Some women prefer to have the prescribed ones though.

Eating a good diet is also very important to keeping your weight gain on track.  If you eliminate the junk and snack food usually associated with pregnancy cravings, you can limit the excess weight you put on.  This will make pregnancy easier for you, and it will also make losing the weight after pregnancy much easier.

Pregnancy diets can be simple to make.  You roughly only need an extra 300 calories a day.  The most important thing to make sure of is getting enough of the right nutrients.  Many vitamins and minerals are vital for the development of your baby.  If you find you aren’t getting enough of these vitamins and minerals in your everyday diet, you can consider using a supplement to make sure you do.  Talk with you doctor or dietitian about which prenatal supplement is right for you.

Pregnancy can be a difficult time especially for busy mothers to get what you nutritiously need.  Today’s world is always ”on the go”, and this makes it hard to get the essential nutrients needed.  It’s too tempting to just stop for fast food rather than make your own meals.

Here is one of many pregnancy diets that will help you achieve your nutrient goals:

6 oz. Meat and Protein - This can include any of the following:

• red meat
• chicken without the skin
• fish – avoid any fish high in mercury ( shark, tile fish, king mackerel )
• eggs (1 egg = 1 oz. meat)
• beans/legumes (½ cup cooked beans = 1 oz. meat)
• nuts (1 handful = 1 oz. meat)
• peanut butter (1 ½ T peanut butter)

Grain Group – 6-11 servings per day of one of the below:

• whole grain breads (1 slice = 1 serving)
• whole wheat bagels ( 1/2 bagel = 1 serving)
• whole grain cereal – try and find cereals with 5 grams of fiber per serving or more. (1 oz. cereal = 1 serving)
• who le wheat pasta (2 oz cooked pasta = 1 serving)
• oatmeal (1/2 cup = 1 serving)
• whole wheat crackers (6 crackers = 1 serving)
• brown rice (1/2 cup = 1 serving)

Vegetable Group – 3-5 servings of the following:

• yellow vegetables like squash or pumpkin (1 cup = 1 serving)
• dark leafy green vegetables like spinach, romaine lettuce, or other greens (1 cup = 1 serving)
• tomatoes (1/2 cup = 1 serving)
• cabbage (1/2 cup = 1 serving)
• peppers (1/2 cup = 1 serving)
• green peas (1/2 cup = 1 serving)
• green beans (1/2 cup = 1 serving)
• broccoli (1/2 cup = 1 serving)

Fruit Group – 2-4 servings of the following:

• citrus fruits like oranges, grapefruit, tangerines
• strawberries
• melons
• mangoes
• apple
• banana
• peach

Milk Group – 3 or more servings of any of the following:

• low fat yogurt (1 cup = 1 serving)
• milk (1 cup = 1 serving)
• cheese (1 1/2 oz. = 1 serving) – stay away from soft cheeses due to bacteria

Use these food choices to make yourself one of many quality pregnancy diets.  Make sure to split your day into 4-6 meals and eat every 2-3 hours.

Along with a healthy diet, you need to exercise.  Exercise is key to having an easier labor and being one hot mama.  Only a couple minutes a day of the right exercises will be enough to reap the benefits.  Eating a good diet will also help avoid pregnancy diabetes.

When making pregnancy snacks, you should always consider the nutrients that you require more during pregnancy.  It is more likely that you will be deficient in these nutrients because your requirement for them has increased during this time of your life.  If the pregnancy snacks you choose have nutrients like vitamin C, B vitamins, folic acid, etc, you will be able to get the right amount of these nutrients throughout the day. 

For years, women were told to eat for two.  This led to too many extra calories and a difficult time getting their body back before pregnancy.  Today, it has been shown you only require an extra 300 calories per day.  This works out to be roughly one or two pregnancy snacks a  day.  The part most women have a hard time with is choosing which snacks are best.  It can be pretty simple getting those extra calories with a candy bar but that won’t do you any good for your health. 

Try out one of these quick and easy pregnancy snacks next time:

1. Fresh Fruit – This is one of the easiest and best snacks during any part of your life.  It doesn’t matter if you are pregnant or not.  Fruit provides high amounts of great vitamins and minerals.  It’s pretty easy to “prepare” fruit to be eaten too.  Just grab a apple on your way out the door and you are set for one snack of the day.
2. Cheese and Whole Grain Crackers – This snack will give you a boost in fiber and protein.  Remember to stay away from soft cheeses while you are pregnant for they increase the risk of getting harmful bacteria.
3. Whole Wheat Bagel and Peanut Butter – This is another great snack to get your fiber and protein.  The peanut butter also has good monosaturated fats which are important for development. 
4. Nuts – A handful of almonds is a great pregnancy snack.  It is simple, quick, and provides good amounts of protein and essential fatty acids. 
5. Hard Boiled Eggs – These little guys are packed with protein and easy to take with you on the go.  Don’t forget about them in your purse or you are in for a suprise later in the week. 
6. Rice Cake with Cottage Cheese spread – Add some fruit on top for a delicious treat.  This is great for protein, carbs, and calcium.  All of which are needed during pregnancy.
7. Edamame – This tasty snack is a great source for protein, Vitamin A, folate, iron, and calcium.

Pregnancy snacks don’t have to be difficult or confusing.  Next time you are deciding on what snacks to eat for the day, make sure to give one of these a try.  If you still don’t seem to get enough of the right nutrients throughout the day.  You should consider supplementing.  Always talk with your doctor first, but here are some guidelines to follow when choosing  a prenatal supplement.

These pregnancy snacks will definitely help you along your way to being one hot mama!  Eat healthy and exercise for the happiest pregnancy yet.

With so many choices out there, how can you make the right decision on which supplement to get?  The first thing you want to do is talk with your doctor or dietitian.  Each woman is different and depending on your situation, you may require different amounts of vitamins than another woman.  If your doctor prescribes you a prenatal supplement, see if your insurance will cover the costs.  You can usually find a cheaper alternative over the counter that will be just as effective.

If you decide to make the prenatal supplement on your own, there are some essential vitamins and minerals you will want to make sure you get.  Here is a list of nutrients and the amounts that you will want the supplement to have:

• Vitamin A – 4,000 to 5,000 IU (international units)
• Vitamin D – 200-400 IU
• Calcium - 200-300 milligrams (mg)
• Folic Acid or Folate – 600-1000 micrograms (mcg)
• Vitamin C – 85 mg
• Thiamin: 1.4 mg
• Vitamin B-6 – 1.9 mg
• Vitamin B-3 – 18 mg
• Vitamin B-12 - 2.6 mcg
• Riboflavin: 1.4 mg
• Vitamin E - 15 mg
• Zinc - 11 mg
• Iron - 27-60 mg

Some women may require more of certain nutrients than others.  If you don’t eat at least 3 servings of dairy products daily ask your doctor if you need additional calcium.  Certain pregnant women will show low iron in their blood tests. They may require more iron supplements to fight problems like anemia.  Studies have also shown that taking a large dose of folic acid at least one month before and during the 1st trimester may reduce the risk of having a baby with neural tube defects.

You don’t want to rely on the prenatal supplement to give you the bulk of your nutrients.  Make sure you are eating a well balanced diet with healthy foods.  I can’t stress enough how important getting enough nutrients are for having a happier healthier pregnancy.

Get enough of the right nutrients from a healthy pregnancy diet and incorporate daily exercise and you are surely going to be one hot mama!

Prenatal vitamins are not all the same.  The over the counter choices will have lower amounts of certain vitamins.  Some vitamins are higher in nutrients like iron than others.  These can be more helpful for women who are anemic.  Others contain additives to have more benefits.  For example, some will have docusate sodium in them which is used as a stool softener.  This will help relieve constipation which is very common during pregnancy.

With current health knowledge, many of the best prenatal vitamins contain DHA.  This is an omega-3 fatty acid which is extremely important for the development of your baby’s brain, heart, and eyes.  This omega-3 fatty acid is usually gotten through fish in the diet.  Because many pregnant women are told to limit their intake of some types of fish, having a vitamin with DHA is very helpful.

So, what makes the best prenatal vitamins?  Like I said before, it all comes down to the woman.  You should talk with your dietitian or doctor about the essential nutrients you require during your pregnancy.  Each woman will be different according to her situation.

Many women don’t enjoy taking a chewable vitamin due to its taste.  Some chewables strong or unpleasant taste and odor, which can be difficult to put down.  Sometimes, your doctor will tell you to take two children’s Flinstones vitamins, which is close to taking one prenatal vitamin.

Liquid forms of vitamins are becoming more and more popular today.  The problem with these vitamins is that most of these liquid forms are created by the holistic nutrition companies.  They may use herbs or other supplements that may not be safe to a pregnant woman.

Organic vitamins should be examined just like liquid form vitamins.  You want to make sure there isn’t anything harmful to you during your pregnancy.  The best prenatal vitamins have the essential vitamins and minerals you need without any additive herbs or supplements.  Don’t think that because it says “natural” that it is safe for you.

The best prenatal vitamin for you and your baby will depend on your situation entirely.  Any special health needs must be looked at when considering the right vitamin.  Talk with your health care provider to get information on what you need.

Getting the right vitamins and minerals are extremely important to make sure you have an easier pregnancy and that you will be one hot mama during and after your pregnancy.  You should be getting most of your nutrients from food though.  Here are 5 prenatal food choices to help get all the necessary nutrients.

A good diet will have something from all food groups.  You need to eat something from these food groups every day to make sure you are getting the right amount of nutrients.  Good prenatal food choices are dairy products, fruit, vegetables, fish, meat, eggs, fat and carbohydrates.  Make sure to talk with your doctor or dietitian about your nutrient needs throughout pregnancy.

Here is a list of 5 foods every pregnant woman should be getting:

1. Yogurt – This is a great source for calcium.  It actually has more calcium than milk.  It is also a great source of protein and has active bacteria which reduce the risk of yeast infections, which are common while your pregnant.  If you are lactose intolerant, you have a better chance of tolerating yogurt.
2. Lentils – These are a great source of folate and have quite a bit of iron.  Like beans, they also have a good amount of protein.  They’re also loaded with fiber, which can help prevent constipation and hemorrhoids.
3. Broccoli – This vegetable is full of vitamin C, vitamin B6, and folate.  It’s also well known for being a great source of calcium.  It also is rumored to have cancer fighting properties.
4. Sweet Potatoes – These tasty treats are loaded with vitamin A, vitamin C, and fiber.  They are much better for you than your common white potato.
5. Nuts – Eat these while you are on the run or as a quick snack anytime of the day.  They contain a good amount of vitamins and minerals as well as essential fats and proteins.  Almonds are good  for extra vitamin E and manganese.  Cashews just taste great and have a good amount of manganese.

Any prenatal food listed above should be in your dietary plan.  They will be a great help to providing you and your baby all the nutrients you both need.

Eating quality foods like the ones I talked about are essential for making your pregnancy easier and making sure you’re going to be one hot mama during and after pregnancy.  Keeping to a healthy diet means you might have to avoid the bad pregnancy craving too.