Psychology 1100-Human Growth & Development
This class has been a great review of things I have learned in the past, but now I see it through a different perspective as a parent whereas I was just a student the last time I took a Psychology class. Because of this change in perspective, I chose to do an assignment that reflected my new point of view and priorities as a parent.
This assignment was very eye opening for me. There is such a plethora of information available to the public about seemingly numberless health concerns via Web MD Health’s website. This assignment had me look at a very narrow subject matter, and I had a hard time trimming down the information so my paper was not 20 pages or longer! I could have added so much information that was relevant to the subject, but not directly answering the prompt questions. I can only begin to imagine the extent of the knowledge that has been painstakingly entered in online documents from doctors and associates from around the globe. What a great resource! The prompt I answered stated "Consider the following problem: Proper exercise and nutrition play an important role in healthy prenatal development. A friend of yours has just found out she is pregnant and needs some advice. She asks you the following questions: 'Is it safe to continue an exercise program while pregnant? How will body changes resulting from pregnancy affect my ability to exercise? How much weight should I gain? What are the most important nutrients for my developing baby, and how can I get these nutrients? What should I avoid while I'm pregnant?' To answer these questions for your friend, go to Web MD Health, http://www.webmd.com/baby/default.htm" I hope you can learn something from and enjoy the information I compiled in this assignment.
This assignment was very eye opening for me. There is such a plethora of information available to the public about seemingly numberless health concerns via Web MD Health’s website. This assignment had me look at a very narrow subject matter, and I had a hard time trimming down the information so my paper was not 20 pages or longer! I could have added so much information that was relevant to the subject, but not directly answering the prompt questions. I can only begin to imagine the extent of the knowledge that has been painstakingly entered in online documents from doctors and associates from around the globe. What a great resource! The prompt I answered stated "Consider the following problem: Proper exercise and nutrition play an important role in healthy prenatal development. A friend of yours has just found out she is pregnant and needs some advice. She asks you the following questions: 'Is it safe to continue an exercise program while pregnant? How will body changes resulting from pregnancy affect my ability to exercise? How much weight should I gain? What are the most important nutrients for my developing baby, and how can I get these nutrients? What should I avoid while I'm pregnant?' To answer these questions for your friend, go to Web MD Health, http://www.webmd.com/baby/default.htm" I hope you can learn something from and enjoy the information I compiled in this assignment.
Web MD Health Recommendations on Exercise and Nutrition During Pregnancy
Proper exercise and nutrition play an important role in healthy prenatal development. There are many studies and many opinions about what pregnant women should and should not do. This paper will explore just some of the suggestions given to pregnant women in regards to exercise, weight gain and nutrition in order to have healthy and strong babies. One great source of this kind of information is Web MD Health, specifically the web pages referenced in this paper.
One of the first questions a pregnant woman usually asks upon discovering her pregnancy is “Is it safe to exercise program while pregnant?” There are a few guidelines to follow in regard to this question. “If you were physically active before your pregnancy, you should be able to continue your activity in moderation. Don't try to exercise at your former level; instead, do what's most comfortable for you now. Low impact aerobics are encouraged versus high impact. Most exercises are safe to perform during pregnancy, as long as you exercise with caution and do not overdo it.” (Web MD, LLC, 1)
However, there are certain exercises and activities that should be avoided because they can be harmful if performed during pregnancy. “They include: holding your breath during any activity, activities where falling is likely (such as skiing and horseback riding), contact sports such as softball, football, basketball, and volleyball, any exercise that may cause even mild abdominal trauma such as activities that include jarring motions or rapid changes in direction, activities that require extensive jumping, hopping, skipping, bouncing, or running, deep knee bends, full sit-ups, double leg raises, and straight-leg toe touches, bouncing while stretching, waist-twisting movements while standing, heavy exercise spurts followed by long periods of no activity, and exercise in hot, humid weather.” (Web MD, LLC, 1)
Furthermore, certain body changes resulting from pregnancy can affect the ability to exercise. Changes in balance during pregnancy may affect the ability to safely execute rapid movements. During pregnancy, body changes can affect the ability to exercise and extra demands are placed on a woman’s body, so precautions should be taken in order to prevent injury to mother and child. The following are just some of the bodily changes affecting the safety of the mother and child during exercise.
“Your developing baby and other internal changes require more oxygen and energy.” This may mean taking more rest periods during an extended exercise routine. “Hormones produced during pregnancy cause the ligaments that support your joints to stretch, increasing the risk of injury.” Careful stretching should always be a part the warm up and cool down periods before and after any exercise. Furthermore, care should be taken in any impacting exercise to protect knees and hips from dislocation or displacement due to the woman’s more relaxed tendons and joins. “The extra weight and the uneven distribution of your weight shift your center of gravity.” This can cause a woman to lose her balance easily. Even if the exercise was performed regularly by the woman before pregnancy, care should be taken in any exercise to prevent falls, tripping, and dizziness. “The extra weight also puts stress on joints and muscles in the lower back and pelvic area and makes it easier for you to lose your balance.” (http://www.webmd.com/baby/guide/exercise-during-pregnancy?page=2)
If a pregnant woman should immediately stop exercising if at any point during exercise she experiences any of the following symptoms: chest pain, abdominal pain, pelvic pain, calf pain, persistent contractions, shortness of breath, difficulty walking, muscle weakness, headache, absence or decrease in fetal movement, vaginal bleeding, a sudden gush of fluid from the vagina or a trickle of fluid that leaks steadily, an irregular or rapid heartbeat, sudden swelling in the ankles, hands, face, feeling faint, dizzy, nauseous, light-headed, cold or clammy. (Web MD, LLC, 2)
Another question asked by most pregnant women is “How much weight should I gain?” Typically, an average weighted woman before pregnancy should gain 25 to 35 pounds during pregnancy. “Underweight women should gain 28-40 pounds during pregnancy. Overweight women may need to gain only 15-25 pounds during pregnancy. 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. If you are expecting twins you should gain 35 to 45 pounds during your pregnancy.” (http://www.webmd.com/baby/guide/healthy-weight-gain)
Sometimes it may be necessary to gain some weight while pregnant. This is especially true with underweight women. One way to gain weight in a healthy manner is to add peanut butter to toast, crackers, apples, bananas and celery. It is a great way to add nutritionally rich calories to your diet. Peanut butter will provide approximately an extra 100 calories and 7 grams of protein per tablespoon, and is rich in monounsaturated fat. Some other easy and healthy tips for gaining weight during pregnancy are: “eat five to six small meals every day; keep quick, easy snacks on hand, such as nuts, raisins, cheese and crackers, dried fruit, and ice cream or yogurt; and add nonfat powdered milk to mashed potatoes, scrambled eggs, and hot cereal.” (Web MD, LLC, 3)
On the other end of the spectrum, if you are overweight prior to pregnancy, or if you find yourself gaining weight too rapidly, you may start to consider losing weight during the pregnancy. This is generally not advised. Pregnant women typically should wait until after the birth of the baby to start actively trying to lose weight. Instead, there are some tips to slow the weight gain. Choose lower fat items when possible; avoid whole fat milk products; limit sugary drinks, sweets and high-calorie snacks; don't add salt to foods when cooking; cook food by baking, broiling, grilling, or boiling instead of frying ;and exercise as much as is safe for the woman in question. (Web MD, LLC, 4)
While a pregnant woman is eating in the proper way for her circumstances, she must also be aware of the nutritional content and value in her food choices. Developing babies need specific nutrients to help them grow and develop properly. The following information is by no means the only nutrients necessary for pregnant women and their growing babies. However, these are some of the most vital nutrients required. Accordingly, a pregnant woman’s diet ideally would contain the recommended amount of all the following nutrients: calcium, vitamin D, choline, docosahexaenoic acid (DHA), vitamin B6, vitamin B12, zinc, folic acid, iron, vitamin C, potassium, and riboflavin. Calcium intake should be between 1000 and 2500 milligrams a day. The baby will take the calcium they need directly from the mother’s bones and teeth if she does not have enough calcium in her diet. The baby needs the calcium to form bones and teeth properly. (Web MD, LLC, 5) Also, 200 to 2000 international units(IU) of vitamin D is beneficial for both mother and baby in helping their bodies absorb calcium from food and use it for building bones and teeth. (Web MD, LLC, 6)
If a pregnant woman is a vegetarian, she should monitor closely the nutrients that are abundant in meats and essential for proper fetal development. Most of these vital nutrients can be found in various plants. Some of the nutrients found primarily in meats are choline, docosahexaenoic acid (DHA), vitamins B6 and B12, and zinc. Choline intake should be between 450 and 3500 milligrams a day. Choline helps prevent neural tube defects, and enhances brain development of the baby. Choline is found in most meats, broccoli, cauliflower, and eggs. (Web MD, LLC, 5) DHA, docosahexaenoic acid, is an important omega-3 fatty acid found primarily in fish and eggs. A pregnant woman should consume 300 milligrams daily because DHA boosts brain and vision development in the baby. (Web MD, LLC, 5) Vitamin B6 helps produce protein for new cells, boosts the immune system, and helps form red blood cells. A pregnant woman needs 1.9 milligrams daily to keep up with the demands of her body. (Web MD, LLC, 6) Similarly, Vitamin B12 helps produce red blood cells and helps the body use fat and carbohydrates for energy. A pregnant woman needs 2.6 micrograms daily of B12. (Web MD, LLC, 6) Zinc is responsible for fetal brain development, growing and repairing cells, and producing energy. A pregnant woman needs between 11 and 40milligrams of zinc daily. (Web MD, LLC, 7)
Folic acid is another vital nutrient for both mother and baby. 600 micrograms is the recommended dosage required for the prevention of spinal cord birth defects during the first 30 days of pregnancy, early miscarriage, and premature delivery. (Web MD, LLC, 5) Iron is essential to the mother to prevent anemia and premature delivery. It is recommended that a pregnant woman consumes 27 to 45 milligrams of iron daily. (Web MD, LLC, 5) Vitamin C is essential to a pregnant woman in order to absorb iron from plant foods, build strong bones and teeth, boost immunity, and to keep blood vessels strong and red blood cells healthy. The daily recommended dose of Vitamin C for a pregnant woman is 85 to 2000 milligrams per day. 4700 milligrams of potassium daily is recommended to keep the mother’s blood pressure in check and maintain proper fluid balance; and is necessary for normal heart beat and energy. (Web MD, LLC, 6) Riboflavin is needed to produce energy by helping the body use protein from food. The recommended dosage for a pregnant woman is 1.4 milligrams daily. (Web MD, LLC, 6)
Good nutrition is vital for both mother and baby during pregnancy. However, some of the nutrients needed come in foods that are dangerous and should be avoided during pregnancy. The listeria bacteria can be dangerous or even life-threatening for both mother and baby. Common sources of the listeria bacteria are: unwashed cantaloupe; unpasteurized dairy products such as milk and soft cheeses; ready-to-eat meats such as deli meats, cold cuts, pâtés, meat spreads, refrigerated smoked seafood products, and hotdogs. Toxoplasma is a very dangerous parasite that can live on unwashed fruits and veggies or in undercooked and raw meats. Salmonella is another bacterium that is particularly harmful to a pregnant woman and her unborn baby. Salmonella is most commonly found in raw eggs and poultry. Some of the foods that could contain salmonella are pre-stuffed poultry; unpasteurized or freshly squeezed juices; homemade Caesar salad dressing, Béarnaise sauce, Hollandaise sauce, mayonnaise, mousse, meringue, tiramisu, or any other item made with unpasteurized raw eggs. Pasteurized raw eggs are safe to eat raw. Fish is a great source of lean protein and omega-3 fatty acids. However, it can also be very dangerous when raw or contaminated with mercury or industrial chemicals. Some other foods that can be harmful are raw sprouts such as alfalfa, clover, and radish because bacteria can get into the seeds before the sprouts begin to grow, and these germs are nearly impossible to wash away. Also, any food that has been left unrefrigerated for more than 2 hours, such as potluck dishes or leftovers from a restaurant, has the potential to cause harm or illness. (Web MD, LLC, 8)
As stated before, these are only a few suggestions and are by no means a comprehensive overview of everything a pregnant woman needs to know about exercise and nutrition during her pregnancy. However, Web MD Health’s website it is a great starting point for more research in the areas in which she wants to learn more information.
Resources:
1: Web MD,LLC. (2012). Pregnancy and Exercise. Retrieved September 6, 2012, from Web MD Health: http://www.webmd.com/baby/guide/exercise-during-pregnancy
2: Web MD,LLC. (2012). Pregnancy and Exercise. Retrieved September 6, 2012, from Web MD Health: http://www.webmd.com/baby/guide/exercise-during-pregnancy?page=2
3: Web MD,LLC. (2012). Healthy Weight Gain. Retrieved September 6, 2012, from Web MD Health: http://www.webmd.com/baby/guide/healthy-weight-gain
4: Web MD,LLC. (2012). Healthy Weight Gain. Retrieved September 6, 2012, from Web MD Health: http://www.webmd.com/baby/guide/healthy-weight-gain?page=2
5: Web MD,LLC. (2012). Pregnancy Diet: Nutrients You Need. Retrieved September 6, 2012, from Web MD Health: http://www.webmd.com/baby/pregnancy-diet-nutrients-you-need
6: Web MD,LLC. (2012). Pregnancy Diet: Nutrients You Need. Retrieved September 6, 2012, from Web MD Health: http://www.webmd.com/baby/pregnancy-diet-nutrients-you-need?page=2
7: Web MD,LLC. (2012). Pregnancy Diet: Nutrients You Need. Retrieved September 6, 2012, from Web MD Health: http://www.webmd.com/baby/pregnancy-diet-nutrients-you-need?page=3
8: Web MD,LLC. (2012). What Not To Eat When Pregnant. Retrieved September 6, 2012, from Web MD Health: http://www.webmd.com/baby/ss/slideshow-what-not-to-eat-when-pregnant
Proper exercise and nutrition play an important role in healthy prenatal development. There are many studies and many opinions about what pregnant women should and should not do. This paper will explore just some of the suggestions given to pregnant women in regards to exercise, weight gain and nutrition in order to have healthy and strong babies. One great source of this kind of information is Web MD Health, specifically the web pages referenced in this paper.
One of the first questions a pregnant woman usually asks upon discovering her pregnancy is “Is it safe to exercise program while pregnant?” There are a few guidelines to follow in regard to this question. “If you were physically active before your pregnancy, you should be able to continue your activity in moderation. Don't try to exercise at your former level; instead, do what's most comfortable for you now. Low impact aerobics are encouraged versus high impact. Most exercises are safe to perform during pregnancy, as long as you exercise with caution and do not overdo it.” (Web MD, LLC, 1)
However, there are certain exercises and activities that should be avoided because they can be harmful if performed during pregnancy. “They include: holding your breath during any activity, activities where falling is likely (such as skiing and horseback riding), contact sports such as softball, football, basketball, and volleyball, any exercise that may cause even mild abdominal trauma such as activities that include jarring motions or rapid changes in direction, activities that require extensive jumping, hopping, skipping, bouncing, or running, deep knee bends, full sit-ups, double leg raises, and straight-leg toe touches, bouncing while stretching, waist-twisting movements while standing, heavy exercise spurts followed by long periods of no activity, and exercise in hot, humid weather.” (Web MD, LLC, 1)
Furthermore, certain body changes resulting from pregnancy can affect the ability to exercise. Changes in balance during pregnancy may affect the ability to safely execute rapid movements. During pregnancy, body changes can affect the ability to exercise and extra demands are placed on a woman’s body, so precautions should be taken in order to prevent injury to mother and child. The following are just some of the bodily changes affecting the safety of the mother and child during exercise.
“Your developing baby and other internal changes require more oxygen and energy.” This may mean taking more rest periods during an extended exercise routine. “Hormones produced during pregnancy cause the ligaments that support your joints to stretch, increasing the risk of injury.” Careful stretching should always be a part the warm up and cool down periods before and after any exercise. Furthermore, care should be taken in any impacting exercise to protect knees and hips from dislocation or displacement due to the woman’s more relaxed tendons and joins. “The extra weight and the uneven distribution of your weight shift your center of gravity.” This can cause a woman to lose her balance easily. Even if the exercise was performed regularly by the woman before pregnancy, care should be taken in any exercise to prevent falls, tripping, and dizziness. “The extra weight also puts stress on joints and muscles in the lower back and pelvic area and makes it easier for you to lose your balance.” (http://www.webmd.com/baby/guide/exercise-during-pregnancy?page=2)
If a pregnant woman should immediately stop exercising if at any point during exercise she experiences any of the following symptoms: chest pain, abdominal pain, pelvic pain, calf pain, persistent contractions, shortness of breath, difficulty walking, muscle weakness, headache, absence or decrease in fetal movement, vaginal bleeding, a sudden gush of fluid from the vagina or a trickle of fluid that leaks steadily, an irregular or rapid heartbeat, sudden swelling in the ankles, hands, face, feeling faint, dizzy, nauseous, light-headed, cold or clammy. (Web MD, LLC, 2)
Another question asked by most pregnant women is “How much weight should I gain?” Typically, an average weighted woman before pregnancy should gain 25 to 35 pounds during pregnancy. “Underweight women should gain 28-40 pounds during pregnancy. Overweight women may need to gain only 15-25 pounds during pregnancy. 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. If you are expecting twins you should gain 35 to 45 pounds during your pregnancy.” (http://www.webmd.com/baby/guide/healthy-weight-gain)
Sometimes it may be necessary to gain some weight while pregnant. This is especially true with underweight women. One way to gain weight in a healthy manner is to add peanut butter to toast, crackers, apples, bananas and celery. It is a great way to add nutritionally rich calories to your diet. Peanut butter will provide approximately an extra 100 calories and 7 grams of protein per tablespoon, and is rich in monounsaturated fat. Some other easy and healthy tips for gaining weight during pregnancy are: “eat five to six small meals every day; keep quick, easy snacks on hand, such as nuts, raisins, cheese and crackers, dried fruit, and ice cream or yogurt; and add nonfat powdered milk to mashed potatoes, scrambled eggs, and hot cereal.” (Web MD, LLC, 3)
On the other end of the spectrum, if you are overweight prior to pregnancy, or if you find yourself gaining weight too rapidly, you may start to consider losing weight during the pregnancy. This is generally not advised. Pregnant women typically should wait until after the birth of the baby to start actively trying to lose weight. Instead, there are some tips to slow the weight gain. Choose lower fat items when possible; avoid whole fat milk products; limit sugary drinks, sweets and high-calorie snacks; don't add salt to foods when cooking; cook food by baking, broiling, grilling, or boiling instead of frying ;and exercise as much as is safe for the woman in question. (Web MD, LLC, 4)
While a pregnant woman is eating in the proper way for her circumstances, she must also be aware of the nutritional content and value in her food choices. Developing babies need specific nutrients to help them grow and develop properly. The following information is by no means the only nutrients necessary for pregnant women and their growing babies. However, these are some of the most vital nutrients required. Accordingly, a pregnant woman’s diet ideally would contain the recommended amount of all the following nutrients: calcium, vitamin D, choline, docosahexaenoic acid (DHA), vitamin B6, vitamin B12, zinc, folic acid, iron, vitamin C, potassium, and riboflavin. Calcium intake should be between 1000 and 2500 milligrams a day. The baby will take the calcium they need directly from the mother’s bones and teeth if she does not have enough calcium in her diet. The baby needs the calcium to form bones and teeth properly. (Web MD, LLC, 5) Also, 200 to 2000 international units(IU) of vitamin D is beneficial for both mother and baby in helping their bodies absorb calcium from food and use it for building bones and teeth. (Web MD, LLC, 6)
If a pregnant woman is a vegetarian, she should monitor closely the nutrients that are abundant in meats and essential for proper fetal development. Most of these vital nutrients can be found in various plants. Some of the nutrients found primarily in meats are choline, docosahexaenoic acid (DHA), vitamins B6 and B12, and zinc. Choline intake should be between 450 and 3500 milligrams a day. Choline helps prevent neural tube defects, and enhances brain development of the baby. Choline is found in most meats, broccoli, cauliflower, and eggs. (Web MD, LLC, 5) DHA, docosahexaenoic acid, is an important omega-3 fatty acid found primarily in fish and eggs. A pregnant woman should consume 300 milligrams daily because DHA boosts brain and vision development in the baby. (Web MD, LLC, 5) Vitamin B6 helps produce protein for new cells, boosts the immune system, and helps form red blood cells. A pregnant woman needs 1.9 milligrams daily to keep up with the demands of her body. (Web MD, LLC, 6) Similarly, Vitamin B12 helps produce red blood cells and helps the body use fat and carbohydrates for energy. A pregnant woman needs 2.6 micrograms daily of B12. (Web MD, LLC, 6) Zinc is responsible for fetal brain development, growing and repairing cells, and producing energy. A pregnant woman needs between 11 and 40milligrams of zinc daily. (Web MD, LLC, 7)
Folic acid is another vital nutrient for both mother and baby. 600 micrograms is the recommended dosage required for the prevention of spinal cord birth defects during the first 30 days of pregnancy, early miscarriage, and premature delivery. (Web MD, LLC, 5) Iron is essential to the mother to prevent anemia and premature delivery. It is recommended that a pregnant woman consumes 27 to 45 milligrams of iron daily. (Web MD, LLC, 5) Vitamin C is essential to a pregnant woman in order to absorb iron from plant foods, build strong bones and teeth, boost immunity, and to keep blood vessels strong and red blood cells healthy. The daily recommended dose of Vitamin C for a pregnant woman is 85 to 2000 milligrams per day. 4700 milligrams of potassium daily is recommended to keep the mother’s blood pressure in check and maintain proper fluid balance; and is necessary for normal heart beat and energy. (Web MD, LLC, 6) Riboflavin is needed to produce energy by helping the body use protein from food. The recommended dosage for a pregnant woman is 1.4 milligrams daily. (Web MD, LLC, 6)
Good nutrition is vital for both mother and baby during pregnancy. However, some of the nutrients needed come in foods that are dangerous and should be avoided during pregnancy. The listeria bacteria can be dangerous or even life-threatening for both mother and baby. Common sources of the listeria bacteria are: unwashed cantaloupe; unpasteurized dairy products such as milk and soft cheeses; ready-to-eat meats such as deli meats, cold cuts, pâtés, meat spreads, refrigerated smoked seafood products, and hotdogs. Toxoplasma is a very dangerous parasite that can live on unwashed fruits and veggies or in undercooked and raw meats. Salmonella is another bacterium that is particularly harmful to a pregnant woman and her unborn baby. Salmonella is most commonly found in raw eggs and poultry. Some of the foods that could contain salmonella are pre-stuffed poultry; unpasteurized or freshly squeezed juices; homemade Caesar salad dressing, Béarnaise sauce, Hollandaise sauce, mayonnaise, mousse, meringue, tiramisu, or any other item made with unpasteurized raw eggs. Pasteurized raw eggs are safe to eat raw. Fish is a great source of lean protein and omega-3 fatty acids. However, it can also be very dangerous when raw or contaminated with mercury or industrial chemicals. Some other foods that can be harmful are raw sprouts such as alfalfa, clover, and radish because bacteria can get into the seeds before the sprouts begin to grow, and these germs are nearly impossible to wash away. Also, any food that has been left unrefrigerated for more than 2 hours, such as potluck dishes or leftovers from a restaurant, has the potential to cause harm or illness. (Web MD, LLC, 8)
As stated before, these are only a few suggestions and are by no means a comprehensive overview of everything a pregnant woman needs to know about exercise and nutrition during her pregnancy. However, Web MD Health’s website it is a great starting point for more research in the areas in which she wants to learn more information.
Resources:
1: Web MD,LLC. (2012). Pregnancy and Exercise. Retrieved September 6, 2012, from Web MD Health: http://www.webmd.com/baby/guide/exercise-during-pregnancy
2: Web MD,LLC. (2012). Pregnancy and Exercise. Retrieved September 6, 2012, from Web MD Health: http://www.webmd.com/baby/guide/exercise-during-pregnancy?page=2
3: Web MD,LLC. (2012). Healthy Weight Gain. Retrieved September 6, 2012, from Web MD Health: http://www.webmd.com/baby/guide/healthy-weight-gain
4: Web MD,LLC. (2012). Healthy Weight Gain. Retrieved September 6, 2012, from Web MD Health: http://www.webmd.com/baby/guide/healthy-weight-gain?page=2
5: Web MD,LLC. (2012). Pregnancy Diet: Nutrients You Need. Retrieved September 6, 2012, from Web MD Health: http://www.webmd.com/baby/pregnancy-diet-nutrients-you-need
6: Web MD,LLC. (2012). Pregnancy Diet: Nutrients You Need. Retrieved September 6, 2012, from Web MD Health: http://www.webmd.com/baby/pregnancy-diet-nutrients-you-need?page=2
7: Web MD,LLC. (2012). Pregnancy Diet: Nutrients You Need. Retrieved September 6, 2012, from Web MD Health: http://www.webmd.com/baby/pregnancy-diet-nutrients-you-need?page=3
8: Web MD,LLC. (2012). What Not To Eat When Pregnant. Retrieved September 6, 2012, from Web MD Health: http://www.webmd.com/baby/ss/slideshow-what-not-to-eat-when-pregnant