Transcript of "A guide to eating healthy during pregnancy "
==== ====One of the most pressing issues for pregnant women today is diet and nutrition. With theavailability of preprocessed foods and fast-food restaurants, it’s easy to unconsciously do harm tooneself by making poor food choices. For more information and tips click here:http://www.diet-for-pregnant-women.com/==== ====While much has been written concerning pregnancy diets, I have witnessed quite a few healthconscience women go through the process of pregnancy while maintaining surprisingly good form.I have seen that they all had these few dos and donts in common.Do;Eat From a Variety of FoodsEat a variety of foods to get all the nutrients you need. Pregnancy diets should include fruits andvegetables along with high quality low fat cuts of meat, poultry and *fish as their staple. Wholegrain breads, cereals and pastas should be eaten a bit more sparingly.Take a Daily SupplementMake sure you are getting enough vitamins and minerals in your daily diet. You should take agood prenatal vitamin supplement to ensure you are consistently getting enough vitamins andminerals every day. Vitamin C, Folic acid, Iron, and Calcium are nutrients which pregnancyrequires in abundance. This should be a consideration in all pregnancy diets.Stay HydratedThe importance of staying hydrated during pregnancy is often overlooked. During pregnancy yourblood volume will increase by forty percent and water is necessary for this process. Fluids are alsoneeded to carry nutrients to cells and take waste products away. Aim for 8 glasses of water a dayminimum. While 100% juice may be a healthy alternative to soda and colas, when you arepregnant it should not be an alternative to water. Also, be aware that teas, coffee and soda, whichare natural diuretics, will pull the water out of your body. Water is vital to all pregnancy diets.Dont;Skip MealsYou want to strive to eat smaller meals more often throughout the day. This might not always beconvenient or possible, but certainly dont skip breakfast. With all pregnancy diets, this first mealwill have a big effect on the rest of the day. You dont want to go hungry until two in the afternoonwhereupon you devour anything and everything in your path. Try to start your day with a smallprotein item in combination with a little oatmeal. The oatmeal will break down slowly and prevent
your appetite from getting too out of hand by balancing your blood sugar. Oatmeal is a solid choicein pregnancy diets.Over EatBefore you start eating for two, remember that one of the two of you is about the size of a grain ofrice at first. You only need about 300 extra calories a day when youre pregnant. Keep an eye onyour calories and remember to concentrate on highly nutritious, low caloric foods. Remember,after you deliver, you are still going to want to look good. If it starts to get crazy for you, then setaside a cheat day, (only one per week), where you can indulge yourself. Of course, nothingharmful to your child. Often overlooked, a cheat day can be effectively employed in most allpregnancy diets to help you eat clean during the other six days of the week.Eat Processed FoodsThe ingredients you cant identify on the package are often chemicals. These are bad new andshould be exclude from all pregnancy diets. Stay away from artificial sweeteners, processedmeats, and msg in all its different names. Fast food restaurants are loading their foods with anumber of chemicals to be avoided at all times, let alone during pregnancy diets. Avoidingprocessed foods and the chemicals that come with them could be the single biggest favor you dofor your child.Some Things to RememberEggs are a great source of protein and other essential minerals and vitamins that can be includedin pregnancy diets, but you want to be sure they are fully cooked. Avoid lightly cooked or raweggs, and foods with raw egg ingredients.Dairy, can be a good source of protein and much needed calcium in pregnancy diets, just be surethey are from sources that have been pasteurized.*Fish, which boasts omega-3 fatty acids that can help a childs brain development, are a greatmeal choice for pregnancy diets. But some varieties should be shunned due to high levels ofmercury, a pollutant that can affect a childs nervous system. Avoid the larger species of fish thatlive longer and accumulate more mercury in their flesh, like swordfish, shark and marlin. However,the benefits of fish can safely be reaped in pregnancy diets by eating smaller amounts, 12-16ounces per week, of certain types that are known to contain the least amounts of mercury. Someof these include trout (freshwater), tilapia, white fish, catfish, pollock, sardines, anchovies andherring.Copyright 2008 John Franco. John Franco has been directly involved in the Health and FitnessIndustry for close to thirty years. After witnessing hundreds of postnatal women joining the gym toregain their figure, he has observed some amazing transformations and become a firm advocateof proper diet coupled with regular exercise. To take the mystery out of how you should be eatingto permanently strip fat, increase energy and maintain good health, visit[http://www.fatfreemommy.com]
Article Source:http://EzineArticles.com/?expert=J_Franco==== ====One of the most pressing issues for pregnant women today is diet and nutrition. With theavailability of preprocessed foods and fast-food restaurants, it’s easy to unconsciously do harm tooneself by making poor food choices. For more information and tips click here:http://www.diet-for-pregnant-women.com/==== ====