Water, Water Everywhere-How Much should you Drink?

Your water needs depend on many factors, including your health, how active you are and where you live.
Most individuals seem to know that drinking water is good for them, but maybe don’t know exactly why and have a hard time reaching their intake goals each day. We know all the excuses:

- I don’t like the taste
- I simply forget
- I can’t drink that much
- Who has time for that many bathroom breaks!

Well, we are going to inform you on why you should always have a water bottle nearby, how much you really need to drink and some tips to help you reach that goal.

Why You Should Be Downing That Water

Water is the most important nutrient for your body. From flushing out toxins, transporting nutrients throughout your body, and other vital actions, water necessary for every single system in your body needs water to function.

On average, water makes up 60% of our body weight. Even slight dehydration can prevent your body from carrying out normal bodily functions, draining your energy or even causing a headache.

5 reasons why you should have a glass of cool, refreshing H20:

1. Drop a few pounds: Remember just a moment ago when we said water is necessary for every function in your body. This includes breaking down fat for weight loss. Also, water is calorie free and is often an appetite suppressant. In fact, most people often confuse hunger for thirst.

2. Drink for your health: Drinking the right amount of water improves the health of your heart, and can even lower your risk of a heart attack. Also, increasing your water intake can improve digestive health by aiding in the breakdown of food. And, most of you probably already know that drinking water is one of the best things you can do for healthy skin – giving it a glow from the inside out.

3. Energy: The first all natural energy drink is water! Test it out next time you’re feeling a little sluggish by having a couple glasses of water.

4. Headache prevention: Know those dull headaches that come in the afternoon, especially after sitting at your desk all day? You’d be surprised how many of those headaches are caused by a slight dehydration.

5. Cleansing: Flush out all those unhealthy toxins!

Now that you’re sold on why to drink more water, let’s talk about how much – and how!
For years we’ve been told to follow the “8 by 8″ rule – drink eight 8-ounce glasses of water per day, but for some people that just is not enough water. Here’s a new formula to use when calculating how much water you need. Simply divide your weight (in pounds) by two to give you the number of ounces of water you should strive to drink each day. For example, if you weigh 160 lbs., strive to drink 80 ounces of water daily.

Dietary recommendations: The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.

If you drink a lot of caffeine, exercise or your job requires a lot of physical activity, you may need to consume even more water to replenish your body.

Whoa, that’s a lot of water!

Need some help reaching your new water intake goal? Try these tips:

1. Get a reusable bottle and figure out how many times you must empty it through out the day to reach your goal.

2. Have a glass of water before (and with) every meal.

3. Keep a pitcher of water in your office, at your desk or in the fridge – this will also help track how much you’ve already had for the day.

4. Add lemon or lime slices, or mint leaves to give your water a light, refreshing taste. (Hint: the mint may need to soak in the water up to 12 hours to give it any flavor.)

5. Set a daily alarm on your cell phone to remind you of your water intake goal.

6. Go slow. If you rarely drink water and just the thought of your recommended intake makes your bladder a little uneasy, take a few days or even a week to work your way up to that magical number.

Even apart from the above approaches, if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate.

Factors that influence water needs
You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you’re pregnant or breast-feeding.

Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves, thus increasing your fluid intake needs.

Illnesses or health conditions. Signs of illnesses, such as fever, vomiting and diarrhea, cause your body to lose additional fluids. In these cases you should drink more water and may even need oral rehydration solutions, such as Gatorade or Powerade. On the other hand, some conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.

Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day

Other Sources of Water
Although it’s a great idea to keep water within reach at all times, you don’t need to rely only on what you drink to satisfy your daily fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake, while the remaining 80 percent comes from water and beverages of all kinds.
For example, many fruits and vegetables, such as watermelon and tomatoes, are 90 percent to 100 percent water by weight. Beverages such as milk and juice also are composed mostly of water. Even beer, wine and caffeinated beverages — such as coffee, tea or soda — can contribute, but these should not be a major portion of your daily total fluid intake. Water is one of your best bets because it’s calorie-free, inexpensive and readily available.

Staying safely hydratedIt’s generally not a good idea to use thirst alone as a guide for when to drink. By the time you become thirsty, it’s most likely you are already dehydrated. Further, be aware that as you get older your body is less able to sense dehydration and send your brain signals of thirst. Excessive thirst and increased urination can be signs of a more serious medical condition. Talk to your healthcare provider if you experience either.

To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. Nearly every healthy adult can consider the following:
 Drink a glass of water with each meal and between each meal.
 Hydrate before, during and after exercise.
 Substitute sparkling water for alcoholic drinks at social gatherings.
If you drink water from a bottle, thoroughly clean or replace that bottle often.

Though uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood, a condition called hyponatremia. Endurance athletes, such as marathon runners, who drink large amounts of water, are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who consume an average American diet.

If you’re concerned about your fluid intake, check with your healthcare provider or a registered dietitian. He or she can help you determine the amount of water that’s best for you.

Posted by Living Well Today on June 17, 2009
Excerpts from Mayoclinic.com/health/water

Limiting Weight Gain during Pregnancy

How much weight should I gain? Gaining the right amount of weight during pregnancy by eating a healthy, balanced diet is a good sign that your baby is getting all the nutrients he or she needs and is growing at a healthy rate. Weight gain should be slow and gradual. In general, you should gain about 2 to 4 pounds during your first three months of pregnancy and 1 pound a week for the remainder of your pregnancy, unless otherwise directed by your health care provider. Your health care provider will tell you how much weight you should gain during pregnancy. A woman of average weight before pregnancy can expect to gain 25 to 35 pounds during pregnancy. You may need to gain more or less weight, depending on what your health care provider recommends. It is not necessary to “eat for two” during pregnancy. It’s true that you need extra calories from nutrient-rich foods to help your baby grow, but you generally need to consume only 200 to 300 more calories than you did before you became pregnant to meet the needs of your growing baby. Follow the guidelines below if you are gaining weight too quickly during pregnancy. What if I have gained too much weight? If you have gained more weight than recommended during the beginning of your pregnancy, DO NOT try to lose weight. It is never safe to lose weight during pregnancy — both you and your baby need the proper nutrients in order to be healthy. Be sure to eat a variety of foods to get all the nutrients you and your baby need. Follow the guidelines and serving recommendations on The Food Guide Pyramid to avoid further excess weight gain. Think about the foods you eat and avoid those foods that will not give you and your baby the nutrition you both need. Follow the glycemic index,which is simply a measurement of the impact carbohydrates have on your blood sugar levels. Check out http://tinyurl.com/8vqbtv . Make sure you are active and getting adequate time in for exercise. Keep in mind that you will lose some weight during the first week your baby is born. You’ll be surprised at how quickly you lose the remaining weight by following a balanced diet and exercising. If you are gaining weight too fast during pregnancy… When eating out at a fast food restaurant, choose lower fat items such as broiled chicken breast sandwich with tomato and lettuce (no sauce or mayonnaise), side salad with low-fat dressing, plain bagels or a plain baked potato. Avoid fried foods such as french fries, mozzarella sticks or breaded chicken patties.Avoid whole milk products. You need at least 4 servings of milk products every day. However, using skim, 1 or 2 percent milk will greatly reduce the amount of calories and fat you eat. Also choose low-fat or fat-free cheese or yogurt.Limit sweet or sugary drinks. Sweetened drinks such as pop, fruit punch, fruit drinks, iced tea, lemonade or powdered drink mixes provide many calories with little nutrients. Choose water, club soda, or mineral water to avoid extra calories. Do not add salt to foods when cooking. Salt causes your body to retain water. Limit sweets and high calorie snacks. Cookies, candies, donuts, cakes, syrup, honey and potato chips provide many calories with little nutrition. Try not to eat these types of foods every day. Instead, try fresh fruit, low-fat yogurt, angel food cake with strawberries, or pretzels as lower calorie snack and dessert choices.Use fats in moderation. Fats include cooking oils, margarine, butter, gravy, sauces, mayonnaise, regular salad dressings, sauces, lard, sour cream and cream cheese. Try the lower fat substitutes that are available for these foods.Prepare meals using low-fat cooking methods. Frying foods in oil or butter will increase the calories and fat of that meal. Baking, broiling or boiling are healthier, lower fat methods of cooking. Read Labels of food you purchase! Exercise. Moderate exercise, as recommended by your health care provider, can help burn excess calories. Walking or swimming is safe, effective exercises for pregnant women. It is perfectly safe for you to walk 30 to 60 minutes every day. Wear comfortable shoes and clothes. Open your front door and walk away from your house for 15 minutes as fast as you can. If you can sing while you walk, you are not walking fast enough. Be sure to talk to your health care provider before starting an exercise program.

Four Ways to Boost Your Energy in Pregnancy

Are you exhausted during your pregnancy? Here are four ways to increase your energy levels and stay happier and healthier as your due date approaches.

Do pregnant and energetic seem contradictory? Pregnancy typically conjures up thoughts of fatigue and lethargic episodes—and while nearly every pregnant woman experiences a decrease in energy at some point during pregnancy, there are ways to boost energy levels and keep going strong until you give birth.

Booster #1: Fitness
“The single most common factor my more energetic patients have is that the exercise,” says Dr. Randy Fink, MD, FACOG, and an OB-GYN in private practice in Miami, Florida. “A little time committed to physical activity can make a huge difference. But what sort of exercise gets your energy soaring? Just about anything that gets you on your feet and moving is beneficial.
• Get Moving: With your healthcare provider’s permission, make it a habit to engage in physical activity each day. Take a brief walk outside on your lunch hour or perform some yoga stretches while dinner cooks, suggests Dr. Kathleen Hall, PhD, author of A Life in Balance: Nourishing the Four Roots of True Happiness.

• Make TV Time Productive: Rather than sitting to watch your favorite TV show, use those 30 minutes for exercise. Pedal a stationary bike or take a walk on the treadmill. Low-impact exercise is best, but the overwhelming message is the same: exercise will “reenergize and increase your oxygen, blood, and nourishment to your body,” says Dr. Hall.

• Make Exercise Fun: Getting fit doesn’t limit you to isolated exercises and toning individual muscles. When you were a child, you naturally got exercise by running around on the playground, playing kickball, and riding your bike. Using this childlike approach to exercise can make fitness more fun! Invest in an exercise DVD with music you love or if you have other children, dance with them as you watch one of their favorite Disney musicals! Getting the blood pumping will make you feel good and reinforce a positive outlook on fitness.

Booster #2: Sleep
In our fast-paced society, making time for sleep is essential to feeling alert and ready to take on the day during pregnancy and even after your birth. The key to maintaining energy is getting enough sleep. “Proper rest” means getting at least eight to nine hours of good sleep every night. Nowadays, this may seem like a lot, considering the majority of the country is running on empty. A hundred years ago, the average American slept nine hours at night, which has now been whittled down to six hours.

Booster #3: Healthy Eating
Anything you eat can be considered energy, and you’ll benefit most from foods that provide plenty of nutrient and energy producing substances. Broccoli is a great source of beta carotene with vitamin C to keep you energized. Likewise, blueberries contain protective antioxidants and stimulate the brain. You can boost your body’s healing capabilities by eating foods containing vitamin B6 which helps the body produce serotonin, creating a calming effect. Eat chicken, sweet potatoes, and bananas for a B6 boost!
Along with your food intake, be sure to drink plenty of water. As a society, we walk around chronically dehydrated and we don’t even realize it. Pregnant women, especially, should drink the recommended eight, eight-ounce glasses of water a day (64 ounces) to keep healthy and maintain stamina. But be wary of caffeinated beverages. Be sure to ask your healthcare provider before reaching for that iced mocha.

Booster #4: Peace of Mind
Having a calm and collected mind is vital to staying healthy during pregnancy. A few ways to keep the peace include:
• Meditation: Closing your eyes, clearing the mind, and focusing on a single image or thought for a few minutes a day can reduce blood pressure, boost the immune system, create more energy for the day, says Dr. Hall. If meditation isn’t your thing, try taking deep breaths for a two-minute interval. By slowly and deeply inhaling and exhaling, you calm the body and mind, and restore energy.

• Take time for you: Being pregnant can be stressful at times. Taking time each day for yourself can significantly lower stress and keep your energy levels high. Feeling extra drained? Take a brief nap to restore expended energy. Listen to your favorite band or artist. Indulge in a good book. Whatever your pleasure, set aside time to enjoy it.

• Take time for your loved ones: You and your partner are in this baby journey together; make time for your partner during these busy nine months. Sharing a laugh with the one you love can boost your energy—and your outlook.

Energy during pregnancy doesn’t have to be a rarity. By listening to your body and taking care of yourself, energy can be more readily at your fingertips for use in planning, wondering, and thinking about the new joy in your life.

Osteoporosis Prevention

Osteoporosis is a “silent” disease in which bones become fragile and more likely to break. If not prevented or if left untreated, osteoporosis can progress painlessly until a bone breaks. These broken bones, or fractures, occur typically in the hip, spine, and wrist. Spinal or vertebral fractures also have serious consequences, including loss of height, severe back pain, and deformity. Women are four times more likely than men to develop this debilitating disease.

Five Steps to Bone Health and Osteoporosis Prevention:
• Get your daily recommended amounts of calcium and vitamin D
Many women and young girls consume less than half the amount of calcium recommended to grow and maintain healthy bones. Adults under age 50 need 1,000 mg of calcium daily, and adults age 50 and over need 1,200-1500 mg of calcium daily. If you have difficulty getting enough calcium from the foods you eat, you may take a calcium supplement to make up the difference. Calcium citrate is absorbed when taken with Vitamin D or Magnesium.

• Vitamin D - Vitamin D is needed for the body to absorb calcium. Without enough vitamin D, you will be unable to absorb calcium from the foods you eat, and your body will have to take calcium from your bones. Vitamin D comes from two sources: through the skin following direct exposure to sunlight and from your diet. According to the National Osteoporosis Foundation (NOF) recommendations, adults under age 50 need 400-800 IU of vitamin D daily, and adults age 50 and over need 800-1,000 IU of vitamin D daily. There are two types of vitamin D supplements. They are vitamin D3 and vitamin D2. Previous research suggested that vitamin D3 was a better choice than vitamin D2. However, more recent studies show that vitamin D3 and vitamin D2 are equally good for bone health. Vitamin D allows calcium to leave the intestine for absorption, and works in the kidneys to reabsorb the calcium that would otherwise be excreted.

• Engage in regular weight-bearing exercise
Exercise is also essential to good bone health. If you exercise regularly in childhood and adolescence, you are more likely to reach your peak bone density than those who are inactive. The best exercise for your bones is weight-bearing exercise such as walking, dancing, jogging, stair-climbing, racquet sports and hiking. If you have been sedentary most of your adult life, be sure to check with your healthcare provider before beginning any exercise program.

• Avoid smoking and excessive alcohol
For men, alcoholism is one of the leading risk factors for osteoporosis. In men and women, excess consumption of alcohol reduces bone formation and interferes with the body’s ability to absorb calcium.

• Talk to your healthcare provider about bone health
Speaking with your healthcare professional about osteoporosis will help you better understand your own risk for the disease as well as available prevention or treatment options. Listed below are several questions that are intended to help you discuss osteoporosis with your healthcare professional:
• Based on my medical history, lifestyle and family background, am I at risk for osteoporosis?
• How do I know if someone in my family suffered from osteoporosis? (What physical signs or symptoms should I be looking for?)
• Am I currently taking any medication that puts me at higher risk for developing osteoporosis?
• How do I best prevent (or treat) osteoporosis?
• How do I know if my bone density is low?
• How much calcium is right for me? How do I best obtain this calcium?
• Should I engage in exercise? What kind of exercise is best? How often should I exercise?
• How do I know if I have fractured a bone in my spine?
If you have osteoporosis or if your healthcare provider believes you are at high risk for the disease, you may want to ask the following questions:
• What medications are available to help me?
• What are the benefits/side effects of these medications? Will these medications interact with other medications I am already taking for other conditions?
• How do I know that my prevention or treatment program is effective?
• Do any of the medications I am taking for other conditions cause dizziness, light-headedness, disorientation or a loss of balance that could lead to
• When appropriate, have a bone density test and take medication

Osteoporosis testing is performed by measuring bone mass using a dual energy x-ray absorptiometry machine (DXA). DXA is the best method of obtaining an individual’s bone density which is critical to prevention, diagnosis and treatment of osteoporosis. While the use of DXA scans is recognized the World Health Organization, the US Surgeon General and the Centers for Medicare and Medicaid Services, as the gold standard for the testing for osteoporosis, only about one in four Medicare women receive their DEXA scan every two years. Without early diagnosis and treatment, osteoporosis can lead to debilitating fractures, loss of mobility, permanent disability, costly nursing home stays, and even death .A recent study by Kaiser Southern California’s Healthy Bones program found that increased utilization of DXA testing and subsequent treatment resulted in a 37% decrease in hip fracture rates and a $30.8 million savings among its 3.1 million members in one year alone. Patient access to DXA testing is threatened as inadequate reimbursement forces more physicians to stop providing this critical preventative service. Medicare reimbursement has been reduced by 50% since 2006 and more budget cuts are scheduled for 2010. More information regarding this issue can be attained at http://www.nof.org.

Information from the National Osteoporosis Foundation: www. NOF.org and ACNM.org

For more info on risk factors of osteoporosis: http://www.mayoclinic.com/health/osteoporosis/DS00128/DSECTION=risk-factors

Overweight and Pregnant

Women want to be healthy, and are especially concerned about their health when trying to conceive or when already pregnant. What can an individual do if she is starting out her pregnancy overweight? A pregnant woman’s overall health and well-being has a direct impact on her developing baby. It becomes a challenge when a woman starts out her pregnancy carrying more weight than is healthy for her, let alone the impact placed upon her baby.

What is too much weight?
A healthy weight has a wide definition range and depends on the individual’s physical activity, body type and overall body frame. But, there is a point where that extra weight begins to have a serious impact on not only your health, but on your baby’s health and well-being as well.
A common tool used in the medical industry is the Body Mass Index (BMI). Your BMI is an objective scientific measure that uses your weight and height. You can calculate your BMI by dividing your weight in kilograms by the square of your height in meters. (BMI = Kg/ (m) 2).

One variable the BMI fails to consider is lean body mass. It is possible for a healthy, muscular individual with very low body fat to be classified obese using the BMI formula. For example, it you are a trained athlete, your weight based on your measured percent body fat would be a better indicator of what you should weigh.

If your BMI is below 20:
This indicates a lean BMI, which means you have a low amount of body fat. If you are an athlete, this can be desirable. If you are not an athlete, a lean BMI can indicate that your weight may be too low which may lower your immunity. If your BMI and body weight are low, you should consider gaining weight through good diet and exercise habits, to increase your muscle mass.

If your BMI is between 20 and 22:
This indicates the ideal, healthy amount of body fat, which is associated with living longest, and the lowest incidence of serious illness. Coincidentally, it seems this ratio is what many individuals perceive to be the most aesthetically attractive.

If your BMI is between 22 and 25:
This is still considered an acceptable range, and is associated with good health.

If your BMI is between 25 and 30:
You are considered “Hefty” and should find ways to lower your weight, through diet and exercise. You are at increased risk for a variety of illnesses at your present weight. You should lose weight by changing your diet and exercising more.

If your BMI is over 30:
This indicates an unhealthy condition, your excess weight is putting you at risk for heart disease, diabetes, high blood pressure, gall bladder disease and some cancers. You should lose weight by changing your diet and exercising more.

A BMI of 40 or more is very hard for anyone to live with. It can be even more difficult if you become pregnant when carrying that much weight.

Risks for Your Baby
If you start a pregnancy carrying a lot of extra weight, there is an increased risk that you will develop diabetes and blood pressure problems. Diabetes may make your baby grow larger, which makes it more difficult to have a normal birth. It may also make it more likely that your child will develop diabetes later in life. High blood pressure during pregnancy can increase the risk that your baby will be born too early and can have adverse affects on the placenta’s function.

Weight gain when Overweight
If you have a BMI of more than 40, you can go through your entire pregnancy and gain very little, if any weight without any impact on your developing baby. If your BMI is less than 40 but more than 30, try to gain no more than 15 pounds. New studies have shown that women with a BMI above 30 are healthier and have healthier babes if they limit their weight gain during pregnancy. Limiting weight gain during pregnancy is not easy. It will take a lot of attention and work on your part. It also helps to have a good coach, support system or even a nutritionist. You need strong support!

It is recommended that you start exercising during pregnancy if you have not exercised, it IS safe and very beneficial for you and your baby. For example, It is perfectly safe for you to walk 30 to 60 minutes every day. Wear comfortable shoes and clothes. Open your front door and walk away from your house for 15 minutes as fast as you can. If you can sing while you walk, you are not walking fast enough. Swimming is also an excellent cardio work out!

Eating Healthy in Pregnancy
You can be very healthy throughout your pregnancy without eating any extra food. The most important thing is that your food choices are healthy and your diet meets all of your nutrition needs.

Some Tips for Making This Work:
_ Ask your health care provider if you can be seen more frequently during your pregnancy. At each visit, you will be weighed and will be able to talk with your provider about diet, exercise, and any other challenges you are facing. It is also good to get a pat on the back and encouragement for all the work you are doing!
_ Keep a daily log of all the food you eat and the exercise you have done. It is a great way to make sure you are getting the nutrition you need. Be sure to include all of the fluids you drink too.
_ Ask a friend to walk or exercise with you. Support is key.
_ Everyday, take a few minutes and focus on your baby. You are creating a healthy baby. You can do this!

Every Day, Make Sure That You Eat:
_ 6 servings of whole grain foods like bread or pasta. By reading the label you will know that you are really getting ‘‘whole’’ grain and not just brown-colored bread or pasta (1 slice of bread or half a cup of cooked pasta is a serving).
_ 3 servings of fruit: Fresh, raw fruit is best (1 small apple or half a cup of chopped or cooked fruit is a serving).
_ 5 or more servings of vegetables: Fresh, raw vegetables are best (1 medium-sized carrot or half a cup of chopped or cooked vegetables is a serving). Avoid butter, margarine, and fatty salad dressing. If you would like a topping on your vegetables, use nonfat salad dressing or nonfat yogurt.
_ 3 servings of protein- OR iron-rich foods, like lean meat, fish, eggs, or nuts (a piece of meat or fish the size of a pack of cards is a serving).
_ 1 serving of vitamin C–rich food each day—like oranges, grapefruit, strawberries, sweet peppers, mustard greens, or tomatoes (1 small orange is a serving).
_ 3 servings of calcium-rich food—like nonfat milk, nonfat yogurt, or mustard greens or chard (1 cup of milk or yogurt is a serving).
_ 6 to 8 large glasses of water. If you do not like the taste of water, add a squirt of lemon juice or a splash of your favorite fruit juice to the glass of water. You do not need to drink anything other than water or nonfat milk when you are pregnant.

You can be very healthy throughout your pregnancy by making healthy food choices without consuming extra calories. The most important thing is to maintain a healthy pregnancy for your baby and your overall health.

Journal of Midwifery & Women’s Health _ http://www.jmwh.org 153
_ 2009 by the American College of Nurse-Midwives 1526-9523/09/$36.00 _ doi:10.1016/j.jmwh.2008.12.013
Issued by Elsevier Inc

Limiting Weight Gain during Pregnancy

How much weight should I gain? Gaining the right amount of weight during pregnancy by eating a healthy, balanced diet is a good sign that your baby is getting all the nutrients he or she needs and is growing at a healthy rate. Weight gain should be slow and gradual. In general, you should gain about 2 to 4 pounds during your first three months of pregnancy and 1 pound a week for the remainder of your pregnancy, unless otherwise directed by your health care provider. Your health care provider will tell you how much weight you should gain during pregnancy. A woman of average weight before pregnancy can expect to gain 25 to 35 pounds during pregnancy. You may need to gain more or less weight, depending on what your health care provider recommends. It is not necessary to “eat for two” during pregnancy. It’s true that you need extra calories from nutrient-rich foods to help your baby grow, but you generally need to consume only 200 to 300 more calories than you did before you became pregnant to meet the needs of your growing baby. Follow the guidelines below if you are gaining weight too quickly during pregnancy. What if I have gained too much weight? If you have gained more weight than recommended during the beginning of your pregnancy, DO NOT try to lose weight. It is never safe to lose weight during pregnancy — both you and your baby need the proper nutrients in order to be healthy. Be sure to eat a variety of foods to get all the nutrients you and your baby need. Follow the guidelines and serving recommendations on The Food Guide Pyramid to avoid further excess weight gain. Think about the foods you eat and avoid those foods that will not give you and your baby the nutrition you both need. Keep in mind that you will lose some weight during the first week your baby is born. You’ll be surprised at how quickly you lose the remaining weight by following a balanced diet and exercising. If you are gaining weight too fast during pregnancy… When eating out at a fast food restaurant, choose lower fat items such as broiled chicken breast sandwich with tomato and lettuce (no sauce or mayonnaise), side salad with low-fat dressing, plain bagels or a plain baked potato. Avoid fried foods such as french fries, mozzarella sticks or breaded chicken patties.Avoid whole milk products. You need at least 4 servings of milk products every day. However, using skim, 1 or 2 percent milk will greatly reduce the amount of calories and fat you eat. Also choose low-fat or fat-free cheese or yogurt.Limit sweet or sugary drinks. Sweetened drinks such as pop, fruit punch, fruit drinks, iced tea, lemonade or powdered drink mixes provide many calories with little nutrients. Choose water, club soda, or mineral water to avoid extra calories. Do not add salt to foods when cooking. Salt causes your body to retain water. Limit sweets and high calorie snacks. Cookies, candies, donuts, cakes, syrup, honey and potato chips provide many calories with little nutrition. Try not to eat these types of foods every day. Instead, try fresh fruit, low-fat yogurt, angel food cake with strawberries, or pretzels as lower calorie snack and dessert choices.Use fats in moderation. Fats include cooking oils, margarine, butter, gravy, sauces, mayonnaise, regular salad dressings, sauces, lard, sour cream and cream cheese. Try the lower fat substitutes that are available for these foods.Prepare meals using low-fat cooking methods. Frying foods in oil or butter will increase the calories and fat of that meal. Baking, broiling or boiling are healthier, lower fat methods of cooking. Exercise. Moderate exercise, as recommended by your health care provider, can help burn excess calories. Walking or swimming is generally safe, effective exercises for pregnant women. Be sure to talk to your health care provider before starting an exercise program.