Aerobic exercise and improvement of Heart health

In physical exercise, aerobic exercise is complementary to anaerobic exercise.

Aerobic literally means "with oxygen", and refers to the use of oxygen in muscles' energy-generating process.

Aerobic exercise includes any type of exercise, typically those performed at moderate levels of intensity for extended periods of time, that maintains an increased heart rate.

In such exercise, oxygen is used to "burn" fats and glucose in order to produce adenosine triphosphate, the basic energy carrier for all cells. Initially during aerobic exercise, glycogen is broken down to produce glucose, but in its absence, fat metabolism is initiated instead.

The latter is a slow process, and is accompanied by a decline in performance level.

The switch to fat as fuel is a major cause of what marathon runners call "hitting the wall." There are various types of aerobic exercise.

In general, aerobic exercise is one performed at a moderately high level of intensity over a long period of time.

For example, running a long distance at a moderate pace is an aerobic exercise, but sprinting is not.

Playing singles tennis, with near-continuous motion, is generally considered aerobic activity, while golf or doubles tennis, with their more frequent breaks, may not be.

Is Cardio Exercise is recommended for everyday?

Cardio exercise keeps your heart healthy, helps you manage your weight, enhances your mood, improves immunity, reduces your risk of developing chronic disease, assists you in managing chronic conditions, increases your energy levels and helps you live longer with a higher level of functionality. A minimum of 30 minutes of moderate intensity cardiovascular activity five or more times per week can help you enjoy these benefits say most health experts, including the American College of Sports Medicine and the Centers for Disease Control and Prevention. You may benefit from doing cardio exercise every day, as long as you manage your intensity and duration.

Quick Sweat Cardio Workout to Lose Weight & Burn Belly Fat Fast

How to be satisfied and enjoy your sexual life at older ages?

Sex can be a powerful emotional experience and a great tool for protecting or improving health, and it's certainly not only for the young. Sex over the age of 50 can present challenges, and you may feel discouraged by issues connected with the aging process, but these problems are not insurmountable. With better understanding and an open mind, you can continue to enjoy a physically and emotionally fulfilling sex life—it's not a question of age, but of desire.

Good sex at any age

The need for intimacy is ageless. And studies now confirm that no matter what your gender, you can enjoy sex for as long as you wish. Naturally, sex at 70 or 80 may not be like it is at 20 or 30—but in some ways it can be better. As an older adult, you may feel wiser than you were in your earlier years, and know what works best for you when it comes to your sex life. Older people often have a great deal more self-confidence and self-awareness, and feel released from the unrealistic ideals of youth and prejudices of others. And with children grown and work less demanding, couples are better able to relax and enjoy one another without the old distractions.

For a number of reasons, though, many adults worry about sex in their later years, and end up turning away from sexual encounters. Some older adults feel embarrassed, either by their aging bodies or by their “performance,” while others are affected by illness or loss of a partner. Without accurate information and an open mind, a temporary situation can turn into a permanent one. You can avoid letting this happen by being proactive. Whether you’re seeking to restart or improve your sex life, it’s important to be ready to try new things, and to ask for professional help if necessary. There is much you can do to compensate for the normal changes that come with aging. With proper information and support, your later years can be an exciting time to explore both the emotional and sensual aspects of your sexuality.

1.0            Tips for better sex as you age: Accept and celebrate who you are

Sex in later life may not be the same as it was in your youth—but that doesn’t have to be a bad thing. In fact, sex can be more enjoyable than ever. As you find yourself embracing your older identity, you can:

• Reap the benefits of experience. The independence and self-confidence that comes with age can be very attractive to your spouse or potential partners. No matter your gender, you may feel better about your body at 62 or 72 than you did at 22. And it is likely that you now know more about yourself and what makes you excited and happy. Your experience and self-possession can make your sex life exciting for you and your partner.

• Look ahead. As you age, try to let go of expectations for your sex life. Do your best to avoid dwelling on how things are different. If you enjoyed an active sex life in your younger years, there’s no reason to slow down with age, unless you want to. A positive attitude and open mind can go a long way toward improving your sex life as you age.

• Love and appreciate your older self. Naturally, your body is going through changes as you age. You look and feel differently than you did when you were younger. But if you can accept these changes as natural and hold your head up high, you’ll not only feel better, you’ll also be more attractive to others. Confidence and honesty garner the respect of others—and can be sexy and appealing.

 

2.0            Tips for better sex as you age: Communicate with your partner

As bodies and feelings change as you grow older, it’s more important than ever to communicate your thoughts, fears, and desires with your partner. Encourage your partner to communicate fully with you, too. Speaking openly about sex may not come easily to you, but improving your communication will help both of you feel closer, and can make sex more pleasurable.

Talking about sex

Broaching the subject of sex can be difficult for some people, but it should get easier once you begin. And as an added bonus, you may find that just talking about sex can make you feel sexy. Try the following strategies as you begin the conversation.

• Be playful. Being playful can make communication about sex a lot easier. Use humor, gentle teasing, and even tickling to lighten the mood.
• Be honest. Honesty fosters trust and relaxes both partners—and can be very attractive. Let your partner know how you are feeling and what you hope for in a sex life.
• Discuss new ideas. If you want to try something new, discuss it with your partner, and be open to his or her ideas, too. The senior years—with more time and fewer distractions—can be a time of creativity and passion.
• Modernize. You may belong to a generation in which sex was a taboo subject. But talking openly about your needs, desires, and concerns with your partner can make you closer—and help you both enjoy sex and intimacy.

3.0            Tips for better sex as you age: Focus on intimacy and physical touch

A good sex life—at any age—involves a lot more than just sex. It’s also about intimacy and touch, things anyone can benefit from. Even if you have health problems or physical disabilities, you can engage in intimate acts and benefit from closeness with another person. Take the pressure off by putting aside your old ideas of what sex “should be.” Focus instead on the importance of tenderness and contact.

Taking your time

Without pressing workloads or young children to worry about, many older adults have far more time to devote to pleasure and intimacy. Use your time to become more intimate.

• Stretch your experience. Start with a romantic dinner—or breakfast—before lovemaking. Share romantic or erotic literature and poetry. Having an experience together, sexual or not, is a powerful way of connecting intimately.
• Don’t be shy. Hold hands and touch your partner often, and encourage him or her to touch you. Tell your partner what you love about him/her, and share your ideas about new sexual experiences you might have together.
• Relax. Find something that relaxes both partners, whether it’s trying massage or baths together. Relaxation fosters confidence and comfort, and can help both erectile and dryness problems.

 Expanding your definition of sex

Sexuality necessarily takes on a broader definition as we age. Try to open up to the idea that sex can mean many things, and that closeness with a partner can be expressed in many ways.

• It’s not just about intercourse. Sex can also be about emotional pleasure, sensory pleasure, and relationship pleasure. Intercourse is only one way to have fulfilling sex. Touching, kissing, and other intimate sexual contact can be just as rewarding for both you and your partner.
• Natural changes. As you age, it's normal for you and your partner to have different sexual abilities and needs. Find new ways to enjoy sexual contact and intimacy. You may have intercourse less often than you used to, but the closeness and love you feel will remain.

4.0            Tips for better sex as you age: Find what works for you

You might not be as comfortable with some sexual positions as you once were, but that doesn’t mean you need to give up an activity that is pleasurable for you—and miss out on feeling close to your partner. Keep in mind that it’s not all about intercourse or recreating the way things were when you were younger. The key to a great sex life is finding out what works for you now. Sex as you age may call for some creativity. Use the following ideas as inspiration, but don’t be afraid to come up with your own.

• Experiment. Try sexual positions that you both find comfortable and pleasurable, taking changes into account. For men, if erectile dysfunction is an issue, try sex with the woman on top, as hardness is less important. For women, using lubrication can help.
• Expand what sex means. Holding each other, gentle touching, kissing, and sensual massage are all ways to share passionate feelings. Try oral sex or masturbation as fulfilling substitutes to intercourse.
• Change your routine. Simple, creative changes can improve your sex life. Change the time of day when you have sex to a time when you have more energy. For example, try being intimate in the morning rather than at the end of a long day.
• Foreplay. Because it might take longer for you or your partner to become aroused, take more time to set the stage for romance, such as a romantic dinner or an evening of dancing. Or try connecting first by extensive touching or kissing.
• Playfulness. Being playful with your partner is important for a good sex life at any age, but can be especially helpful as you age. Tease or tickle your partner—whatever it takes to have fun. With the issues you may be facing physically or emotionally, play may be the ticket to help you both relax.

5.0            Tips for better sex as you age: Restarting a stalled sex drive

Some older adults give up having a sex life due to emotional or medical challenges. But the vast majority of these issues do not have to be permanent. You can restart a stalled sex drive—and get your sex life back in motion. Remember that maintaining a sex life into your senior years is a matter of good health. Try thinking of sex as something that can keep you in shape, both physically and mentally.

Understanding roadblocks

The path to satisfying sex as you age is not always smooth. Understanding the problems can be an effective first step to finding solutions.

• Emotional obstacles. Stress, anxiety, and depression can affect your interest in sex and your ability to become aroused. Psychological changes may even interfere with your ability to connect emotionally with your partner. 

• Body image. As you notice more wrinkles or gray hair, or become aware of love handles or cellulite, you may feel less attractive to your partner. These feelings can make sex less appealing, and can cause you to become less interested in sex.
• Low self-esteem. Changes at work, retirement, or other major life changes may leave you feeling temporarily uncertain about your sense of purpose. This can undermine your self-esteem and make you feel less attractive to others. 

• Worry over “performance.” Worrying about how you will perform, or whether you are worthy of sexual attention from your partner, can lead to impotence in men and lack of arousal or orgasm in women. This may be a problem you have never before had to face.

6.0            Jumpstarting your sex drive

Sex drives can be naturally stalled as you face the realities of aging, but it is possible to overcome these bumps in the road.

• Communicate. Talk to your partner, or to a friend or counselor, about your issues, whether they’re physical or emotional. Explain the anxieties you are feeling, ask for and accept reassurance, and continue the conversation as things come up.
• Just “do it.” Sex is just as healthy and necessary as exercise and, just like exercise, it may surprise you with pleasure and satisfaction—even if you weren’t “in the mood.” So get back into practice. Once you’re back in the habit, you’ll start to feel better and your sex drive should naturally increase.
• Increase your activity level. Bumping up your general level of activity will benefit your sex drive by increasing your energy and sense of well-being.
• Let it go. As much as you can, use your age and experience to be wise and candid with yourself. Let go of your feelings of inadequacy and let yourself enjoy sex as you age.

7.0            Tips for better sex as you age: Know when to seek help

No matter what your age, losing your desire for intimacy and touch altogether isn’t normal. In fact, loss of interest or function may be signs of a medical problem—one that may be best addressed by a doctor. If something is getting in the way of your desire or ability to have a good sex life, don't let embarrassment keep you from asking your doctor for help. Working with a professional, there is much you can do to improve your sex life.

Keep in mind that anything that affects your general health and well-being can also affect your sexual function. Sexual health can be affected by:

• Medical conditions. Illnesses that involve the cardiovascular system, high blood pressure, diabetes, hormonal problems, depression, or anxiety can affect sex drive and function. You can talk to your doctor about strategies to combat these issues.

• Medications. Certain medications can inhibit your sexual response, including your desire for sex, your ability to become aroused and your orgasmic function. You can talk to your doctor about switching to a different medication with fewer sexual side effects.

• Nutritional Diet which can elongate your sexual life and desire to enjoy.

How to improve on the quality and quantity of breast milk?

The good news about breastfeeding is that you don’t have to eat specific foods to make high quality breast milk for your baby. Mothers from all over the world, eating many different diets, have all been nursing successfully for thousands of years. However, a healthy, balanced diet will increase the quality of your breast milk and will help you as well. Nutritious foods help you to heal from childbirth and give you more energy to meet the needs of your growing baby.

Breastfeeding is when an infant receives only breast milk without addition of water, foods and supplemental formula.

For many women, breastfeeding proceeds with no difficulty and a plentiful supply of milk, along with comfort and ease for infant and mother.
On the other hand breast feeding can be more difficult with varying challenges such as lack of adequate milk, pain, difficulty in getting the baby to suckle, fatigue, and medical problems of either baby and mother. 

There are no specific foods to eat that will stimulate production of breast milk, but there are things that can help with milk production. More important than what you eat is how your baby eats.

When a baby is properly positioned, well attached and sucking effectively, the longer a baby nurses at the mother’s breast the more milk will be produced. This is the single most important way to increase the mother’s milk production.

From the diet and nutrition point of view, there are two important factors critical to breast milk production. The first one is to take enough fluid. The fluid to take does not have to be milk only, but also water and juice.

It is very important to take enough water during breast feeding periods. Drinking sufficient fluids may not make the mother produce more milk, but is important in replenishing lost fluids.

It should be noted that feeding a baby may take an extra 500 calories per day. Women that go on restricted diets in an attempt to lose weight while they are breast feeding may be eating too few calories, which leaves them fatigued and without the energy necessary for optimal milk production.

However, it should be noted that some drinks are not good for the mother to take during breast feeding periods. Beer is harmful to the baby’s life and babies too do not like to take alcoholic breast milk that in turn results in less stimulation to the breast. Ultimately, this means a decrease in milk production.

Stress can negatively affect milk production. Mothers need to eliminate unnecessary chores, and perhaps relax the standards for tidiness.

Caffeine stimulates milk production, but the problem is that caffeine finds its way into breast milk and large amounts can affect the health of the baby. Caffeine stays in baby’s system longer than in an adult’s, which will prolong its effect. Caffeine can make the baby irritable as well as interfere with his sleep.

One cup of coffee or a soda is not a problem, but in large quantities for example five or more cups of a caffeinated beverage a day is not good. The best prescription for maximum milk production is effective and frequent breastfeeding or milk expression, plenty of fluids, adequate calories and rest.

Nutritional demands on the physiology of a mother breast feeding a baby is important or even more important than during the pregnancy. Continuing a well balanced diet with extra calories and protein for example 400-500 Kcal a day more is fundamental, along with adequate fluid intake and a prenatal vitamin.

A mother’s milk does reflect the specific fatty acids found in her diet. Thus, a diet of healthy oils including fish, ground nuts, and cow’s milk is important. Some herbs such as Fennel and Fenugreek have been found to improve on the quality and quantity of the breast milk supply. Fennel has the advantage of not only increasing the breast milk, but easing after pains and settling the digestion of the mother. For the new baby it helps to dispel gas and treat some diseases found within intestines.

Fenugreek does not only improve lactation (breast feeding period) but also promotes digestion and stimulate the appetite, while also improving the taste of breast milk.

Also to mention are herbs known as nettles and raspberry that encourage a greater supply of breast milk and supply a source of trace minerals and vitamins to enrich the milk.

Additionally, herbs such as blessed thistle and borage seed oil and flower tops encourage the supply while helping the mother with postpartum moods and settling the nerves.

Blessed thistle is a bitter herb useful for liver function and digestive problems as well as increasing the flow, richness of breast milk. This herb does not only increase milk flow but also help to bring normal sleep for the infant. 

How to Say? If You Have Low-Quality Breast Milk!!

Breastfeeding moms sometimes worry about the quality of their breast milk. Fortunately, the milk you make for your baby is almost always nutritionally ideal for your child. Even severely malnourished mothers produce great breast milk, because the body takes nutrients from the mother's own body to supply the baby. If you're still worried, there are some things you can look at to reassure yourself that you are giving your baby the very best food every time you nurse.

Step -1

Assess your own diet for vitamins and minerals. While breast milk will usually have all of the essential vitamins and minerals your baby needs no matter what you eat, there are a few areas you should watch out for. If you are a vegan, your milk could be deficient in vitamin B12, which is only found in animal products. A vitamin supplement can easily keep your own levels up so that your baby gets enough, too; you should get your doctor's approval before taking supplements of any kind, particularly if you're pregnant or breastfeeding. Vitamin D, which is produced by your body during sunlight exposure, is another area of concern for breastfeeding moms and babies who don't get much sun.

Step -2

Take stock of the fats you eat. A breastfed baby will get whatever kinds of fats you do, so if your diet is high in trans fats, your milk might also be high in these unhealthy fats. Mothers who consume a lot of fish and flaxseed have higher levels of brain-boosting omega-3 fatty acids in their milk, so if you don't get a lot of these foods, your milk might be considered of lower quality than some other mothers' milk, although it's still of higher quality than any infant formula. Omega-6 fats, found in butter, eggs and sunflower oil, are another important type that contributes to breast milk quality.

Step -3

Observe your baby's diapers. Your infant's output can tell you a lot about the quality of your milk, as well as the quantity. If your baby has at least three bowel movements a day by the middle of the first week up through the sixth week, this indicates a good intake of high-quality milk.

Step -4

Chart your baby's weight gain. A breastfed baby should return to his birth weight by 2 weeks and gain about an ounce a day during the first few months of life. However, if your baby is falling behind on the weight and height charts at your pediatrician's office, the problem is more likely to be quantity, not quality, so talk to your doctor or a lactation consultant about ways to increase supply.

BEST FOODS TO EAT WHILE in PREGNANCY

Even if you're already packing an alphabet's worth of vitamins and minerals into your daily meals, you might still worry that you're not taking in enough of the nutritional right stuff — especially if your appetite hasn't quite gotten up to speed just yet. Enter these "nutritional superstars" — pregnancy power foods that pack plenty of nutrients into just a few bites, making them especially effective when efficiency is a priority (as when you're too sick to eat much, when you're gaining weight too fast, or when you're not gaining quickly enough):

 

1. LEAN MEAT

The amino acids in protein are the building blocks of every cell in your and your baby’s bodies. High-protein foods also keep your hunger at bay by stabilizing your blood sugar, which is why you should aim for three servings (that's about 75 grams) of protein per day. Lean meat is an excellent option, since it’s also high in iron, critical to help your baby develop his red blood cell supply and support yours, too (blood volume can increase by as much as 50 percent when you’re pregnant, which is why anemia during pregnancy is so common). Iron also helps build baby’s brain by strengthening nerve connections. A little goes a long way, so add a bit of beef, pork or lamb to veggie-filled soups, salads and rice or noodle dishes.

Don’t eat meat?  Soya Isolates can be the right substitute. Iron-rich vegetarian options include dark leafy greens, cooked dried beans, quinoa, lentils, dried fruit and tofu.

Tip: Pump up your iron absorption by pairing an iron-rich food with one that’s high in vitamin C (like red bell peppers, citrus, tomatoes, strawberries or kiwi).

 

2. LENTILS

One of the most important nutrients for pregnant women is a B vitamin called  (known as folic acid when you take it in a supplement) — and lentils are packed with it. Folate is vital to forming your baby's brain and nervous system and has a powerful protective effect against neural-tube defects like spina bifida, a birth disorder in which part of the spine is exposed. Lentils also boast protein, vitamin B6 and iron. Plus they’re the most intestine (and spouse) friendly legume which readily absorbs a variety of flavors from other foods and seasonings. Eat as a side dish or toss into salads, soups and stews.

Don’t like lentils? Spinach is also rich in folate, along with iron, vitamin A and calcium. It comes completely ready-to-eat in prewashed bags. Eat it raw, in a salad, as a wilted bed for fish or chicken, or layered in lasagna. 

Tip: Because the benefit of folate is so significant — and most effective very early in pregnancy (usually before you even know you’ve conceived) — most cereal, pasta, bread and rice products are now fortified with folic acid, and it's a major ingredient in prenatal supplements.

 

3. YOGURT

Your baby needs calcium  for his growing bones, and you need it to keep yours strong and to help your muscles and nerves function. Aim for about 1,200 mg (that's four servings) every day. One of your best bets? Yogurt: cup for cup, it contains as much calcium as milk — plus it’s packed with protein and folate. The active cultures (i.e., good bacteria) in yogurt can also help prevent stomach upset as well as yeast infections (which are more common in pregnancy). Blend yogurt with fruit into smoothies, layer with granola in a breakfast parfait, substitute for sour cream or mayo in sandwich fillings, dips and salad dressings, or simply spoon it out of the carton.

Is your diet dairy-free? Try these ideas for downing more calcium.

Tip: To get the most calcium out of each serving, look for products that are also fortified with vitamin D, which boosts absorption.

4. WILD SALMON

Cold-water fish like salmon is packed with omega-3 essential fatty acids, most importantly a type called DHA. These healthy fats are “essential” for a number of reasons: The body can’t make them on its own, they help metabolize fat-soluble vitamins like A and E, they may help reduce the risk of prenatal depression, and they’re critical for the development of your baby’s eyes and brain (both the brain and retina are primarily composed of DHA). The Food and Drug Administration and Environmental Protection Agency encourage pregnant women to eat 8 to 12 ounces (two to three servings) of fish every week. Opt for wild salmon, sardines, herring and farmed oysters, which are all high in omega 3s and safe for pregnancy. Cook or serve it up with acidic ingredients like sour cream, fruit salsa or lemon juice.  

Not a fan of fish? Try these other omega-3-rich foods, including tofu, enriched eggs and walnuts.  

Tip: Avoid large ocean predators including shark, swordfish, king mackerel, fresh tuna, sea bass, tilefish, mahi mahi, grouper and amberjack, which can be potentially high in toxins like mercury and dioxin.

 

5. AVOCADOS

Loaded with folate, potassium, vitamin C and vitamin B6 (which helps baby's tissue and brain growth as well as eases morning sickness), avocados are a delicious way to get your vitamins. Spread some ripe avocado on your whole grain roll as a healthy substitute for mayo.

Tip: Keep in mind that avocados are high in fat (though the very good kind) and calories, which makes them filling — but be careful not to overdo it unless you're having trouble gaining weight.

 

6. OATS

Oats are full of fiber, B vitamins, iron and a host of other minerals. Along with other complex carbs, they're also packed with fiber (helpful if you’re dealing with constipation). Fill your breakfast bowl with them, but don't stop there — add oats to pancakes, muffins, cakes, cookies, even meatloaf. Aim to eat plenty along with a variety of other whole grains (whole corn, rice, quinoa, wheat and barley) to up your dose of a slew of baby-building vitamins and minerals.

Tip: Another whole grain that's an easy way to up your intake: Air-popped popcorn. Its starchiness can help quell nausea, too!

 

7. EDAMAME

These green pods are actually cooked soybeans — and they taste so much better than they sound. Packed with protein, calcium, folate and vitamins A and B, edamame can be scooped up by the handful as a snack (salt them lightly, and you'll never miss the chips), or tossed into just about anything you're cooking, from soups, to pasta, to casseroles, to succotash, to stir-fry.

Tip: Edamame makes a great gas-free stand-in for beans.

 

8. NUTS

Nuts are chock-full of important minerals (copper, manganese, magnesium, selenium, zinc, potassium, and even calcium) and vitamin E, plus they’re easily portable, making them a filling on-the-go snack. Even though they're high in fat, it's mainly the good-for-you kind. So in a nutshell, go nuts with nuts (a little if you're gaining quickly, liberally if you're gaining slowly).

Tip: Nuts are a versatile super-food — toss them into just about any dish: salads, pasta, meat dishes, baked goods and more.

 

9. CARROTS & PEPPERS

Carrots and red peppers are packed with beta-carotene, which the body converts it to vitamin A — critical for the development of your baby’s eyes, skin, bones and organs. They’re also a good source of vitamins B6 and C, plus fiber to keep things movin'. Both are perfect for munching on the go, with or without dip. Carrots also shred neatly into almost anything (from salads to meatloaf to cakes to muffins). And sweet red peppers are perfect in salsa, stir-fries and pasta dishes; or roast (with a little olive oil, garlic, and lemon) and add to sandwiches, salads or antipastos.

Tip: Watch your intake of “preformed” vitamin A. It’s found in some supplements, fortified foods, medications and skin products (look for the word “retinol” on the label as a clue). Unlike beta-carotene, which is completely safe during pregnancy, excessively high levels of preformed A can increase the risk of birth defects.

 

10. MANGOS

Good news if your stomach does flips at just the thought of veggies: mangos contain more vitamins A and C bite for delicious bite than a salad. It’s a perfect complement to both sweet and savory dishes. Blend it into smoothies or soups, chop it up in salsas or relishes, simply scoop and enjoy.

Tip: Like bananas, this tropical favorite is also packed with magnesium, which may help relieve a common pregnancy symptom: leg cramps.

 

11. WATER

OK, it’s not technically a food — but getting enough is just as important to your health as any nutrient. Water has lots of benefits for you and your growing baby: building new cells, delivering nutrients, flushing toxins and more. Water also makes your tummy feel full, so you’re less tempted to reach for chips or cookies, and it can help with constipation during pregnancy. Plus the dangers of dehydration are real: It can up the risk of early labor. So fill up one of those stainless-steel water bottles and take it wherever you go.

Tip: Water from all sources counts (100 percent juice, milk, soup, tea), so don’t stress too much if two quarts a day of plain water is, well, too much to swallow. Focus instead on total fluid intake.

Of course this is just a short list. There are plenty of other nutritious powerhouse foods to choose from — grains of all kinds, seeds, yams and winter squash, apricots, kiwi (one small kiwi contains as much vitamin C as an orange, plus it's unparalleled for its laxative effects), papaya and much more.

One last word to the wise: How much you eat is as important as what you eat. If you’re starting your pregnancy at a healthy weight, you don’t need any extra calories in the first trimester, only 300 extra calories a day in the second trimester (about a cup of low-fat Greek yogurt and a whole-wheat English muffin), and 500 more in the third trimester. If you’re underweight to begin with, or are carrying multiples, your doctor may suggest you eat a bit more; if you’re overweight, a bit less. Following her recommendations will help keep your pregnancy weight gain on track — which in turn lowers your risk for having a baby who’s too small or too large and reduces your risk for complications like gestational diabetes and high blood pressure.