A Well Balanced Pregnancy Diet Consists Of:

Printable Weekly Log
Protein Counter Spreadsheet
Dr. Tom Brewer's Website - Nutrition for growing a "blue ribbon baby"

Every day of the week you and your baby should have:

1. One quart (4 glasses) or more of milk. Any kind will do: whole milk, low fat, skim, buttermilk, cheese, yogurt, ice cream, etc.
2. Two eggs, (hard boiled, in french toast, or added to other foods).
3. Two servings of fish or seafood, liver, chicken, lean beef, lamb or pork, beans or any kind of cheese.
4. Two good servings of fresh green leafy vegetables: mustard collard, turnip greens, spinach, lettuce, or cabbage.
5. Four or more slices of whole wheat bread, cornmeal, cornbread, or tortillas.
6. A piece of citrus fruit or glass of juice of lemon, lime, orange, tomato, or grapefruit.
7. Essential fats (fish, flax, hemp, walnuts, omega-3, omega-6, fish oils)
8. Other fruits & vegetables

Also include in your diet:

1. A serving of whole grain cereal such as oatmeal or granola.
2. A yellow or orange-colored fruit or vegetable five times a week.
3. Liver once a week (or other iron source).
4. Whole baked potato three times per week.
5. Plenty of fluids, water, juice, etc.
6. Salt food to taste for a safe increase in blood volume.

You may substitute proteins if you wish, being sure your proteins are complete, and that you get approximately 100 grams per day. If you substitute, also be sure all the elements necessary for a well balanced diet are available every day.

"Do you have a class that fits my due date? Is it offered on a convenient day and time? Is it held at a location that is convenient for me?"

When looking for a childbirth class, most people ask only these three questions. They establish that the class is convenient, but what will be taught in these classes? The kind of childbirth class you choose will have a profound influence on the birth experience you will have. In order to find the childbirth class that is best for you, consider determining the following things and adding the following questions. You will find that childbirth classes are not all the same.

Questions to Ask:

Determine the instructor's qualifications, training & experience:

• Do you have specialized training in childbirth education?
• Are you currently certified by an international organization?
• Have you given birth using the method and techniques you teach?

Determine who the instructor works for:

• Are you an independent instructor (or does she teach for a particular health care provider or institution that may restrict what can be covered in class)?

Determine the method and techniques taught and if they work well in labour:

• Do the majority of your students go on to have unmedicated births?
• Do you collect accurate statistics? Does your organization?
• Will this class provide my coach the training he will need to help me avoid unnecessary pain and find positions and techniques that will help me labour efficiently?

Determine whether you find this instructor informative and interesting:

• Do you offer a free introductory class?

Determine specifics about the class and the environment in which it takes place?

• Is the class size kept small so that you can get to know us and our needs?
• Will labour techniques be practiced in every class?
• Will the classes provide childbirth education as well as weekly support and motivation throughout the last trimester? (If not, how many classes are there?)
• Are free review classes offered until we give birth?
• Do these classes provide comprehensive educations (covering nutrition, exercise, coaching, first stage, second stage, prositive communications, making a birth plan, breastfeeding, newborns, postpartum care, cesareans, etc.) or will I also need to take additional classes?

Determine the cost of the course so that you can compare prices:

• What is the total cost of this course (including workbook and materials)?
• How many total hours of instruction are included?

Canada.com - Rhonda Gordon Interviewed