Pregnancy Diary

Archive for the ‘Pregnancy Week 3’ Category

Pregnancy calendar week 3 is marked by the big event—ovulation! An egg travels through one of the two fallopian tubes to your uterus. This is the time when you will want to have sex with your partner, introducing sperm into your fallopian tubes. The sperm fertilizes the egg. Around days four through seven of this week, the fertilized egg divides into the first hundreds of cells that will eventually grow into your baby. It is at this stage your baby is considered a blastocyst. The blastocyst continues its journey to your uterus, where it will become implanted in the endometrium, or the uterus lining. Now called a blastocyst, it is hollow and filled with fluid.

The implantation of the blastocyst is a vital step in the reproductive process, because it is through the edometrium that the growing embryo finds nutrients and eliminates waste. Later, this is also the site where the placenta will develop.

At this stage, your baby measure about 0.1 to 0.2 millimeters in diameter. And your body is just now releasing an immunosuppressant protein called Early Pregnancy Factor (EPF). You may have noticed that you have missed your period, and an early detection home pregnancy kit may have already alerted you to your pregnancy status. If you receive a negative result from a pregnancy test, do not give up hope. Most pregnancy kits are not extremely reliable this early in the pregnancy.

Diet Changes

Now that you are pregnant, you need to reevaluate your diet in pregnancy calendar week 3. Ideally, you started taking a prenatal vitamin when you decided to conceive, but vitamins are no substitute for a nutritious diet. This is especially true right now when your baby is forming.

Some of the nutrients that are important right now include: folic acid, calcium, iron, and protein.

Folic Acid
During these first few weeks of the pregnancy, the baby’s neural structure will develop. This includes the head and spine. Folic acid is instrumental in preventing neural defects. Foods that are high in folic acid include breads, cereals, and green leafy vegetables. Ideally you have been taking Folic Acid while trying to conceive. It is usually included in most prenatal vitamins.

Calcium
A minimum of 1,200 milligrams of calcium is needed on a daily basis to provide the baby with strong bones and teeth that will last him a lifetime. Calcium sources include, milk, cheese, and calcium fortified products, such as orange juice.

Iron
Iron is essential during pregnancy as you support the continual increase of your baby’s blood volume. Good sources of iron include red meat, legumes, eggs, and leafy green vegetables. You should also consume at least 30 milligrams of iron daily. Read more on pregnancy and nutrition.

Protein
To create new tissue that will form your baby, you will need to double your protein intake during your pregnancy. That means you should be eating at least 60 grams of protein each day. Protein-rich foods include red meat, dairy, eggs, and peanut butter.

In Conclusion Pregnancy Calendar Week 3

Congratulations! You are pregnant. Your life will never been the same again. In pregnancy calendar week 3 you will to put your own care at the top of your priority list. Eat healthy, get plenty of rest, and avoid introducing anything into your body that may harm your baby. This includes cigarette smoke, recreational drugs, and alcoholic beverages.

As hard as it may be to do it, it is best to refrain from telling friends and family that you are pregnant. Unfortunately, up to 75% of all pregnancies end without a live birth. Most of these pregnancies end in a miscarriage within the first thirteen weeks for pregnancy.

Read About Fetal development in pregnancy week 3

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If you were eating a well-balanced diet before you became pregnant, you probably won’t need to make big changes. But some little changes can make a big difference in ensuring that you and your baby get all the vitamins, minerals and calories needed for a healthy pregnancy. Make sure that you are getting food from the five healthy food groups: grain products, vegetables, fruits, protein foods, and milk and milk products. By eating healthy you can improve the already excellent odds of your child being born healthy.

However, pregnancy is not the time to go on a diet. Following a nutritionally sound diet can better the chances of a normal birth-weight, improved fetal brain development, and decrease the chances of pregnancy complications.

Furthermore, healthy eating will benefit you as well as your child. A healthy diet will decrease pregnancy complications in mothers such as anemia, pre-eclampsia, morning sickness, fatigue, and constipation. A healthy diet will also moderate any mood swings and ensure the speediest recovery after your pregnancy. Below is an overview of the groups you should be eating from and how much you should be consuming:

Carbohydrates. Grain products provide carbohydrates, your body’s main source of energy. Choose 6–11 servings of whole-grain or fortified products such as whole-wheat bread, cereals, brown rice or pasta. One serving is a slice of bread, or a cup of cooked rice or pasta. When choosing your carbohydrates, try to include more unrefined and/or complex carbohydrates in your diet since they provide you with fiber, essential B vitamins, trace minerals and protein. These include:

- Whole-grain breads
- Fresh fruits
- Beans and peas
- Cereals
- Brown rice
- Vegetables
- Potatoes

Maintaining an adequate amount of complex carbohydrates will keep your weight gain in check while preventing constipation and nausea, while at the same time providing your child with important nutrients. You should also try to avoid nutritionally simple and/or refined carbohydrates such as:

- White bread
- Refined cereals
- Cookies
- Syrups
- White rice
- Cakes
- Pretzels

Fruits and vegetables.

Fruits and vegetables provide important vitamins and minerals, as well as fiber to aid digestion. Choose at least three vegetables and two fruits every day, including a juice or fruit rich in vitamin C, such as an orange. One serving is a cup of raw, leafy vegetables or 1/2 cup raw or cooked non-leafy vegetables, one whole raw fruit, or 1/2 cup cooked or chopped fruit. Green leafy and yellow vegetables, as well as yellow fruits supply the body with vitamin A, which is vital for cell growth, healthy skin, bones and eyes in your developing baby. In addition to vitamin A, fruits and vegetables also provide you with other essential vitamins and minerals including folic acid, riboflavin, other B vitamins and calcium.

Some of the fruits or vegetables that you should have in your diet include:

- Cantaloupe
- Apricots
- Mango
- Peach
- Papaya
- Persimmon
- Pumpkin or winter squash
- Beet greens
- Broccoli or turnip greens
- Carrots
- Collard greens
- Endive or escarole
- Kale or mustard greens
- Dark green leafy lettuce
- Rutabagas
- Spinach
- Sweet potato or yam

Protein.

Proteins are composed of amino acids, which are the building blocks of human cells and are extremely important for a developing fetus. Protein foods, such as meat, fish and dried beans are crucial for your baby’s growth. Choose 3–4 servings per day which should add up to 60 to 75 grams of protein per day. One serving equals 2–3 ounces of lean meat, poultry or fish, or one egg. If you are a vegetarian, be sure to eat eggs, tofu and other soy products, dried beans and nuts, as well as a wide variety of grains every day. Adequate protein intake (defined as 75 grams a day or more) can protect you against problems such as pre-eclampsia and other disorders. It also ensures a great start for your baby. Below is a list of protein-rich foods. Try to have three to four servings of them.

- 24 ounces fat-free or low-fat milk or 16 ounces skim milk
- 1 ¾ cups low-fat yogurt
- 5 large egg whites or 2 large whole eggs with 2 egg whites
- 3 ½ ounces canned tuna packed in water
- 3 ½ ounces fish or shrimp
- 3 ounces lean beef, veal, lamb, or pork (4 ounces if the cuts are not lean)
- 5-6 ounces of tofu
- ¾ cup low-fat cottage cheese
- ½ cup of grated parmesan cheese
- 3 ounces chicken or turkey
- 5 ounces clams, crab or lobster meat

Dairy.

Milk and milk products (including calcium-fortified soy milk) help build your baby’s bones and teeth. Choose 3–4 servings a day of low-fat milk, yogurt or cheese. A serving is one cup of milk or yogurt or two 1-inch cubes of cheese. If you have trouble digesting lactose (the natural sugar found in milk), lactose-reduced milk products and calcium-fortified orange juice can help you get enough calcium.

Fat.

Limit the amount of fat that you eat to no more than 30 percent of your daily calories. In the average American’s diet, 40 percent of calories come from fat. You should use high-fat foods (such as butter, sour cream, salad dressings and gravies) sparingly. Also, try to limit sweets. You don’t have to eliminate them but, when possible, make healthier choices. Sugar calories are empty calories and leave less room in your diet for nutritionally substantial calories. Excess fat in your diet could mean excess pounds gained by you. For delicious and nutritious sweet flavor try substituting sugar with fruit – such as ground dates, raisins or apricots – or you can substitute sugar with fruit juice concentrates, such as orange, apple or grape juice. Some fat is required by your developing baby, but only in moderation.

Another thing to remember is if you are not gaining enough weight during your pregnancy, you can try increasing your intake of other nutritious foods first, and then try adding an extra fat serving each day. The concentrated amount of calories that fatty foods provide will help you hit your optimum weight easier.

Water and fluids.

You also need to drink plenty of healthy fluids — 6 to 8 cups a day, more if you’re retaining lots of fluid or if it’s very hot. As your bodily fluids increase during pregnancy, so does your need for fluid intake. While water is best, you do get some water from juice. But keep in mind that juice is high in calories, while water has none. Avoid or limit caffeine-containing beverages such as coffee, tea and colas.

Staying hydrated has many benefits for the healthy pregnancy, including avoidance of early labor, healthier skin (meaning more elastic), and general decrease in pregnancy symptoms that are annoying (constipation, swelling, etc.). In addition, extra fluids rid your body of toxins and waste products, and reduce excessive selling and the risk of urinary tract infections. Though water is the best, you can also obtain significant amounts of fluids from milk, fruit and vegetable juices, soups, caffeine- and sugar-free soft drinks. Juice has it’s time and its place but the majority of your fluids should be water.

Vitamin C.

Vitamin C is critical in tissue repair, wound healing, bone growth and many other metabolic processes, which is why you and your baby both require it during your pregnancy. The problem is that your body cannot store large amounts of this nutrient, so you must ensure that you obtain sufficient amounts. It is recommended that you have three or more servings of vitamin C per day.

Some of the most vitamin C-rich foods include:

- ½ Grapefruit or ½ cup of grapefruit juice
- 1 small orange or 1/3 cup of fresh orange juice
- ½ papaya
- ½ cup of strawberries
- ½ red pepper or 1 green pepper
- 1 ½ tomatoes or 1 cup tomato juice
- ¾ cooked cauliflower
- 1 ½ cups of raw cabbage
- ½ a mango
- ¼ cantaloupe
- 1 1/3 cups raspberries or blackberries
- 2/3 cup cooked broccoli
- ¾ cup of vegetable juice
- 1 kiwi

Pregnancy Nutrition

Calcium.

Calcium is required by your growing fetus for strong bones and teeth. Obtaining sufficient calcium in your diet is also important because calcium is vital for muscle, heart and nerve development, blood clotting, and enzyme activity. Ensuring you obtain enough calcium will also help you. If your diet is deficient in calcium, your body will draw on calcium from your bones to help meet its increased demand for your growing child. This can predispose mothers to early osteoporosis or other bone abnormalities. Thus be sure to get four servings of calcium per day (1,200 mg daily).

You should get four servings of the following each day:

- 8 ounces fat-free or 1 percent milk, 5 ounces of calcium-fortified or skim-plus milk, ½ cup evaporated nonfat milk
- soy milk and soy protein or rice milk
- 1 ½ cups low or nonfat cottage cheese or 11/4 ounces of cheddar or Swiss cheese.
- 6-8 ounces low-fat or nonfat plain yogurt or ½ cup fat-free frozen yogurt
- 6 ounces of calcium-fortified orange juice
- 3-4 ounces of canned mackerel, salmon or sardines with bones
- 2-3 tablespoons of ground sesame seeds
- tofu
- 1 ¾ cups of broccoli or 1 cup of collard greens

Iron-rich foods.

You should make sure that your diet includes an increase in iron-rich foods. This is because your child requires iron for the development of its blood supply as does your body for its own blood supply. It is important to know that you can increase the efficiency of iron absorption by eating foods rich in vitamin C at the same time. Thus, it should be taken between meals with a fruit juice rich in vitamin C. Since many women have difficulty filling their iron requirement through diet alone, many pregnant women take a daily supplement of 30-50 mg of iron in addition to their prenatal vitamins. Also, if you are anemic, your doctor may prescribe 60-120 mg of iron. Though small amounts of iron are found in most of the fruits, vegetables, grains and meats that you eat every day, you should still try to have some of the following foods daily that are high in iron:

- Lean beef
- Liver and other organ meats
- Cooked oysters
- Duck
- Sardines
- Artichokes
- Potatoes
- Pumpkin
- Spinach
- Green peas, chickpeas, lentils, kidney beans, lima beans, soybeans and tofu

Salty foods.

Salty foods should be consumed only in moderation. While a moderate amount of sodium is needed to maintain adequate fluid levels in the body, very large quantities of salt and salty foods are linked to high blood pressure. Increased blood pressure in a pregnant woman is especially dangerous because it can potentially cause some serious complications during pregnancy, labor and delivery. An easy way to decrease your sodium levels is do add salt your food to taste at the table rather than adding salt during cooking.

Keep a food log if you’re having problems with your diet. It’s a lot easier than trying to remember what you ate and can give you a good idea of the variety you’re taking in.

Staying Healthy

Sticking to a healthy diet is very challenging for most women and takes lots of self-discipline and commitment. It is important that you follow your diet closely. Dietary habits that you’ve had for years can be changed and adhering to your new, healthy diet will become easier as you progress in through your pregnancy and you get used to it.

Although it is best to follow a healthy diet from day one of your pregnancy, some people find that changing out of their old habits into new ones gradually is the best way to go. Try to encourage your spouse or friends to eat healthy with you. This will help you adhere to your new healthy diet while improving the diet of those around you. Lastly, don’t stop your diet after the delivery. A healthy diet and lifestyle will improve your general health and reduce the risk of many diseases including diabetes and cancer.

Although your belly is still the same size and shape as it was pre-pregnancy, a plethora of amazing and dynamic changes are taking place despite this fact. Right now your little zygote is already 1.5 – 2.5mm in size. This is quite a change from the microscopic pack of cells you had just two weeks ago. Your microscopic little one is already composed of three complex “germ” layers: the ectoderm, endoderm and mesoderm. Although you could hardly see them at this point, these layers are the beginnings of your baby’s nervous system and brain, stomach and inner organs, and skeleton and connective tissue. Your baby is also starting to take on recognizable physical dimensions somewhat comparable to a very tiny pear. The round part of the pear will eventually become the head and the pointy part will be the spine. Perhaps the best part of this week is that somewhere around the 21st day, your miraculous little pear will have a beating heart, although the heart chambers and valves will not be completely developed for another couple weeks.

And how’s mom doing?

You may be expressing many of the same symptoms as last week: fatigue, swollen breasts and frequent urination. This is to be expected and is nothing to worry about. Don’t panic if you gradually lose some of the symptoms, or trade one set of symptoms for another– this is also totally normal. Many doctors recommend starting a prenatal vitamin early on in the pregnancy. Yep, now is the perfect time to begin! For those of you with lactose intolerance, practicing vegans and vegetarians, as well as women with a history of substance abuse, chronic disease, or the minority who are expecting twins (or more!), you are in even higher need of a prenatal vitamin to supplement and fend off the all-too-easy nutrient deficiencies you’re prone to experience in your pregnancy. Calcium is an essential vitamin during the pregnancy as your body will strip calcium from your bones to build the bones of your baby if you don’t have enough supplemental calcium in your system. This is also a critical reason older women are so much more prone to osteoporosis: they simply didn’t get enough calcium during their child-bearing years. Contact your primarey health care giver or local health food store nutritionist to identify the correct vitamin(s) for you and your baby.