Saturday, September 25, 2010

Food Guide During Pregnancy (Part 2)

Drink 8 glasses of water a day to prevent constipation. Additional servings of fruits and vegetables a day is encouraged. Include whole grain in each meal and snack. Stay active everyday.

Limit your caffeine to 1 small cup of coffee or 2 cups of light tea a day. Reduce your intake of other sweetened beverages. Do not use artificial sweeteners such as saccharine and do not drink alcohol while you are pregnant

During pregnancy it may do you good to take multivitamin and mineral supplement that includes Vitamin D, iodine, iron, calcium and folic acid which is especially crucial within the first weeks of your unborn baby's development. Many dietary and herbal supplements are not safe during pregnancy, so a doctor's advice is advisable.

Hormonal changes during pregnancy weaken your immune system. So it is important that you give consideration to food handling especially meat, fish and poultry. Washing your hands before and after food preparation is a must. Eggs should be cooked until firm. Where possible, freshly cooked food is recommended.

You many be pregnant but that does not mean that your lifestyle has to change. Eating out can be even fun and interesting. Exercise caution and discipline when it comes to the amount you eat. Plan where you want to eat so that you have an option of grilled fish or meat, or steamed or fresh vegetables.

Friday, September 17, 2010

Food Guide During Pregnancy (Part 1)

What you choose to eat when you're pregnant may influence you and your baby's health for years to come. Giving yourself the right nutrition is a sure way of giving your baby a healthy head start. The dietary choices you make invariably affect your baby besides ensuring a healthy lifestyle for your self.

It is healthy for you to gain some extra weight but it must be as a result of a healthy and balanced nutrition. If you had been trying to lose weight prior to pregnancy, you will need to put your plans on hold and consult your doctor if there is continued weight loss or loss in appetite.

Food containing protein, fats, carbohydrates and DHA are essential during pregnancy. Low fat yoghurt and cereals made with all or mostly whole grains are great for breakfast. Hardboiled egg and fruit add variety to your meal. White meat such as fish and chicken with rice and a portion of vegetable like broccoli and spinach or whole grain bread and toufu to go with slices of fresh fruit such as papaya and guava are ideal for lunch and dinner.

Fish such as sardines, tuna, mackerel, algae and omega 3 enriched eggs are great sources of DHA. Eggs are rich in choline which helps with brain development and memory function in the early years. A healthy portion of fluid intake especially water and pasteurized low fat milk should be included.

For a snack, take an apple, a banana, or an orange. A cream cracker and cheese, or a milky drink can be just as nourishing.