ole-grain and whole-wheat are best. Six to 11 daily servings are recommended. Any of the following counts as a serving: 1 slice of whole-grain bread, 3/4 cup ready- to-eat enriched cereal, 1/2 cup oatmeal, 1/2 cup enriched or brown rice, 2 tortillas, or 1/2 cup spaghetti or other noodles. Four servings a day of milk and milk products are suggested. These may include: 1 cup of milk, yogurt or cottage cheese, two 1-inch cubes of cheese, 1 cup pudding or custard, 1-1/2 cups soup made with milk, or 1 cup ice milk or ice cream. For women who can't digest the sugar in milk or are lactose- intolerant, modified milk products are available in the dairy section of the supermarket. These include yogurt -- milk in cultured form -- and low-lactose substitutes. A woman who feels she is not getting enough milk products should talk with her health care provider about other sources of calcium. Adjustments in diet may be necessary to deal with some of the common discomforts of pregnancy. If nausea is a problem (usually during the first trimester), smaller more frequent meals may help, along with crackers as snacks and liquids between -- rather than with -- meals. Heartburn also can be eased by frequent small meals and avoiding greasy or heavily spiced foods and caffeine. For constipation, which may occur at any time during pregnancy but is more common during the latter part, helpful remedies include increased fluid intake, high-fiber foods such as whole grains, and naturally laxative foods such as dried fruits (especially prunes and figs), and other fruits and juices, particularly prune juice. Baby NutritionBreastfeedingFor the baby, mother's milk provides the best food to grow on. Breasted babies do not get sick as often and have fewer allergies. Mother's milk is very easy for babies to digest. For you, breastfeeding helps you get your shape back sooner. It gives you a free hand during feedings and lets you feed a hungry baby fast. Breastfeeding lets yo...
