1. www.fiture.co YES, YOU CAN STAY LEAN AND FIT DURING PREGNANCY!!Pregnancy should be a time of celebration and excitement, not a time of worry and low self-image. BelowI will share with you some of the “Key Principles” in Nutrition that you can apply each and every day tohelp you maintain a healthy and fit pregnancy.Eating a balanced diet is one of the most important things you can do for yourself and your baby. Thereare a few foods that you should be more careful about eating while you are pregnant. Meat, eggsand fish that are not fully cooked could put you at risk for an infection. Do not eat more than 2 or 3servings of fish per week (including canned fish). Do not eat shark, swordfish, king mackerel or tilefish.These fish sometimes have high levels of mercury, which could hurt your baby. If you eat tuna, make sureit is light tuna and eat no more than 6 ounces per week of albacore tuna and tuna steaks. It is safe tohave 12 ounces per week of canned light tuna and “fresh Salmon”FRUITS AND VEGGIES- Wash all fruit and vegetables before consuming. Keep cutting boards anddishes clean. Be sure to eat three servings (3 cups) servings of Fruit per day, to help keep your energyup, to help with cravings, and to get in adequate amounts of vital minerals and antioxidants. Theseare some of the leaner and better choices of Fruit for staying fit during pregnancy. Green Apples,Strawberries, Blueberries, raspberries and black berries (frozen unsweetened fruits are a great choice)Grapefruit, Oranges, grapes, peaches and at least 1 banana per day (great source of potassium)Bananas though high in Fructose (natural sugars), is still a wonderful fruit in moderation, including duringpregnancy. Did you know that one Banana (1 cup) can sustain enough energy for a 90 min workout!Vegetables- It’s important to keep clean calories in your body at all times, including when you are eatingand providing for more than one. The best way to do this is to fill up on delicious fibrous carbohydrates(vegetables) 5-6 cups per day. You can steam them, grill them, and so zero calorie “I can’t believe it’s notbutter spray on top”, or eat them fresh! Here are some of the best choices and guess what! You can eatall you want threw out the day if needed to sustain fullness and energy; these are called “Empty CalorieVeggies”. They are low in calorie, high in antioxidants and fiber Enjoy! Asparagus, Green beans, Broccoli,summer squash, cauliflower, carrots (1-2 cups only) Brussels sprouts, romaine lettuce, iceberg cabbage.Dairy- Consume 2- 4 servings of dairy foods each day (Fat Free Cottage Cheese, Greek Yogurts,Almond or Coconut Milk and Whey Proteins). When choosing a yogurt, be sure to look for a lowcarbohydrate, fat and sugar source. Go for a higher protein (10 grams or higher per serving). Yogurtlabels will trick you no matter how great they make the product look, be prepared and go in educated foryour best results. This will give you enough calcium for you and your baby. Do not drink unpasteurizedmilk or eat unpasteurized milk products. Soft cheeses such as Brie, feta, Camembert, blue cheese andMexican-style cheeses such as queso fresco may have bacteria that can cause infections. Stick withMozzarellas, cheddars, Swiss, provolone’s and American cheeses that are fully cooked and packaged.FATS-Healthy Fats Are essential, The best sources for you and your baby to consume daily (2-3Servings) are: Natural Nut Butters, Whole Nuts (Cashews, Almonds and Pistachios are fabulous healthychoices). Make sure your salts and oils are minimal, go for ALL Natural!Complex Carbohydrates- Some of the best sources that I have foundIf you drink coffee or other drinks with caffeine, do not have more than 1 or 2 cups each day.It is okay to use artificial sweeteners such as aspartame (some brand names: Equal, NutraSweet) andsucralose (brand name: Splenda) while you are pregnant, but you should use them in moderation. If youhave a genetic disease called phenylketonuria, or PKU, you shouldnt use aspartame at all.Should I take vitamins?You should take 1,000 mcg (1 mg) of folic acid every day during your pregnancy. Folic acid can helpprevent problems with your babys brain and spinal cord. It is best to start taking folic acid before you getpregnant. These can be found in your Prenatal Vitamin’s, if you do take a prenatal supplement, makesure youre not taking any other vitamin or mineral.*Here are a few sample foods and Tips for a Healthy Lean Pregnancy* The foods you eat during pregnancy can boost your babys health and help keep you in tip-top shape through your delivery day.
2. SalmonIts the best source of DHA, an essential omega-3 fatty acid that helps grow babys brain and nervoussystem. And studies suggest that if you eat lots of fresh fish while pregnant, you can boost your babysbrainpower. Although salmon is low in mercury, a little each day can add up be sure to stick with 12 oz.per week. You can eat this in a low carb whole-grain wrap or low carb pita or gluten free noodles.AsparagusHigh in folate (only beef liver and fortified cereal contain more), these spears help prevent birth defects includingspinal bifida. Plus, this green veggie is one of the yummiest available in springtime.Eat: Chopped and folded into an omelet; sautéed in a stir-fry; diced, steamed, and added to gluten free whole wheatpastas.EggsYour reserve of choline, a B vitamin that boosts fetal brain and memory development, gets wiped outduring pregnancy -- so getting enough is critical. Luckily, one of the easiest-to-prepare foods is also atop source of choline. Prepare the whole egg, not just the white (which has 4 grams of protein!), becausecholine lives in the yolk. And eat in moderation: for instance, one hard-boiled egg a day or an omeletmade with three egg whites and one yolk. (Part of your daily fat intake would include your yolks.Eat: Scrambled in breakfast tacos, (lower sodium) as batter for a slice of “ezikeil”French toast, hard-boiled and sliced into a salad. Many ways to prepare and enjoy. These will help you stay lean and fitduring pregnancy (and very hungry to!)OatmealIts easy to get your day off to an energizing start by trading in your usual morning bagel or muffin fora bowl of oatmeal a few times a week. Why? Complex carbohydrates like oatmeal keep you satisfiedlonger, and the oat bran it contains can help lower your cholesterol levels. Instead of buying high-sugarflavored oatmeal, cook up the plain kind and swirl in a teaspoon or two of Sugar free maple syrup orsugar free jelly. Unclean FoodsThe Cleaner you eat, the Better you will Always feel. But, you might be thinking, what about all thecraving’s that I am going to be feeling during my pregnancy and the development of my baby. GreatQuestion. You never want to completely deprive yourself of things you crave. That can and will leadto “Crash Dieting”. Instead think of a “Reward System” meaning, allow yourself, one-two unclean mealseach week, that way you can enjoy a family outing and holiday’s, without feeling like you are deprivingyourself. The best way to accomplish this is, eating 4-5 “Clean meals” each day 7 days per week spacingthem out every 2.5-4 hours. Portion control is “key” here. Sample Program would be: One serving ofprotein and complex carbohydrates and 2 servings of fibrous carbohydrates with 2-3 meals a day, and2 meals being a “Snack” meaning 1 serving of a protein and simple carbohydrate (fruit) or 1 serving offat. Then you choose 1-2 days per week, every (3-4 day’s per say) to eat a meal of your liking. Mostimportantly, just simply walk away when full. You will feel better.by Tamara Watt