preeti
Which type of healthy food I ve to take during Pregnancy?
My 3 mths are completed & 4th running.
Answer
These healthy choices have the nutrients that you and your growing baby need.
1. Broccoli
It's not only packed with nutrients that are necessary for a healthy pregnancy -- such as calcium and folate -- but broccoli is also rich in fiber and disease-fighting antioxidants. And since it contains plenty of vitamin C, this popular green vegetable will help your body absorb iron when it's eaten with an iron-rich food, such as whole-wheat pasta or brown rice.
2. Fortified Breakfast Cereal
You knew folate was important before conception and during your first few weeks of pregnancy, but your needs for the B vitamin stay high the whole nine months. Experts advise getting 400 micrograms per day through vitamin supplements or fortified foods (breakfast cereal is an easy way to do it, since many brands contain 400 micrograms per bowl), and another 200 micrograms through foods that are naturally high in folate, such as asparagus and black-eyed peas.
3. Dried Beans and Lentils
All women need 10 extra grams of protein a day during pregnancy (for a total of at least 60 grams); beans and lentils are an excellent source, with about 15 grams per cup. They're also high in fiber, which helps to combat constipation. And 1 cup of cooked lentils meets half of your daily folate requirement.
4. Nonfat Milk
Your body absorbs roughly twice as much calcium from foods while you're pregnant, so your daily needs remain the same. But since most of us get too little calcium to begin with, drinking more nonfat milk is a smart move. Each 8 ounce glass supplies about 30 percent of the recommended dietary allowance of 1000 milligrams.
5. Bananas
Bananas are rich in potassium and offer quick energy to fight off pregnancy fatigue. Slice them up into cereal or whip one into a breakfast smoothie with yogurt, berries, ice, and a splash of orange juice.
6. Lean Meat
Your daily iron needs double during pregnancy, so it's important to include plenty of iron-rich foods now. Meat delivers a form of iron that's easily absorbed by your body.
7. Cheese
Soft cheeses are off-limits, but varieties such as cheddar and mozzarella can be a big help in meeting your calcium requirements -- each ounce contains between 150 and 200 milligrams. Cheese is also high in protein.
8. Eggs
Many women develop aversions to meat while pregnant. Eggs are an excellent alternative protein source, since they contain all the essential amino acids your body needs, says Hattner. There's nothing better for a quick dinner than an omelette with lots of chopped vegetables and a bit of cheese.
If cooking aromas make you feel sick, hard-boil a batch of eggs to keep on hand in the refrigerator: Eat them whole for grab-and-go breakfasts and snacks, or chop them up into green salads.
9. Oatmeal
It's easy to get your day off to an energizing start by trading in your usual morning bagel or muffin for a bowl of oatmeal a few times a week. Why? Complex carbohydrates like oatmeal keep you satisfied longer, and the oat bran it contains can help lower your cholesterol levels. Instead of buying high-sugar flavored oatmeal, cook up the plain kind and swirl in a teaspoon or two of maple syrup or jelly.
10. Leafy Greens
Cooked spinach has high levels of folate and iron, and kale and turnip greens are both good calcium sources. Increase the nutrient value of your salads by passing up traditional iceberg in favor of darker-colored lettuces (the deep colors signal higher vitamin content). You can also add greens to a sandwich or stir them into soups and pasta dishes.
11. Whole-Grain Bread
By swapping your traditional white bread for a whole-grain variety, you can make sure you're consuming the recommended 20 to 35 daily grams of fiber (scan labels to find a loaf that offers at least 2 grams of fiber per slice). Whole-grain bread also supplies you with a good share of your iron and zinc.
12. Oranges
They're packed with vitamin C, folate, and fiber, and since they're nearly 90 percent water, they'll also help you meet your daily fluid needs (skimping on your fluid intake can leave you feeling fatigued).
13. Nuts and Nut Butters
Fat is critical for your baby's brain development and it also helps keep you fuller longer. Experts recommend replacing some saturated fats (such as those found in meat and butter) with unsaturated, a form of heart-healthy fat found in nuts. But because they are high in fat and calories, stick to 1-ounce servings of nuts and 2-tablespoon servings of nut butters. There is one caveat, however. If you have any sort of allergy, experts recommend that you avoid highly allergenic foods, such as peanuts, during your pregnancy; some data suggests that babies can be sensitized to certain foods in utero, raising their risk of food allergies later on in childhood.
14. Soy Foods
It's perfectly safe to follow your vegetarian eating plan while you're pregnant -- as long as you're diligent about getting necessary nutrients such as protein (your doctor or a dietitian can help you devise a healthy plan). So be sure to include foods like tofu, which packs 10 grams of protein per half cup.
15. Dried Fruit
It's a tasty, portable snack that's especially helpful when you're craving something sweet. Choose dried fruits such as apricots, cherries, and cranberries (which can also help to prevent urinary tract infections), but stay away from dried bananas, since they're processed in oil and loaded with fat.
These healthy choices have the nutrients that you and your growing baby need.
1. Broccoli
It's not only packed with nutrients that are necessary for a healthy pregnancy -- such as calcium and folate -- but broccoli is also rich in fiber and disease-fighting antioxidants. And since it contains plenty of vitamin C, this popular green vegetable will help your body absorb iron when it's eaten with an iron-rich food, such as whole-wheat pasta or brown rice.
2. Fortified Breakfast Cereal
You knew folate was important before conception and during your first few weeks of pregnancy, but your needs for the B vitamin stay high the whole nine months. Experts advise getting 400 micrograms per day through vitamin supplements or fortified foods (breakfast cereal is an easy way to do it, since many brands contain 400 micrograms per bowl), and another 200 micrograms through foods that are naturally high in folate, such as asparagus and black-eyed peas.
3. Dried Beans and Lentils
All women need 10 extra grams of protein a day during pregnancy (for a total of at least 60 grams); beans and lentils are an excellent source, with about 15 grams per cup. They're also high in fiber, which helps to combat constipation. And 1 cup of cooked lentils meets half of your daily folate requirement.
4. Nonfat Milk
Your body absorbs roughly twice as much calcium from foods while you're pregnant, so your daily needs remain the same. But since most of us get too little calcium to begin with, drinking more nonfat milk is a smart move. Each 8 ounce glass supplies about 30 percent of the recommended dietary allowance of 1000 milligrams.
5. Bananas
Bananas are rich in potassium and offer quick energy to fight off pregnancy fatigue. Slice them up into cereal or whip one into a breakfast smoothie with yogurt, berries, ice, and a splash of orange juice.
6. Lean Meat
Your daily iron needs double during pregnancy, so it's important to include plenty of iron-rich foods now. Meat delivers a form of iron that's easily absorbed by your body.
7. Cheese
Soft cheeses are off-limits, but varieties such as cheddar and mozzarella can be a big help in meeting your calcium requirements -- each ounce contains between 150 and 200 milligrams. Cheese is also high in protein.
8. Eggs
Many women develop aversions to meat while pregnant. Eggs are an excellent alternative protein source, since they contain all the essential amino acids your body needs, says Hattner. There's nothing better for a quick dinner than an omelette with lots of chopped vegetables and a bit of cheese.
If cooking aromas make you feel sick, hard-boil a batch of eggs to keep on hand in the refrigerator: Eat them whole for grab-and-go breakfasts and snacks, or chop them up into green salads.
9. Oatmeal
It's easy to get your day off to an energizing start by trading in your usual morning bagel or muffin for a bowl of oatmeal a few times a week. Why? Complex carbohydrates like oatmeal keep you satisfied longer, and the oat bran it contains can help lower your cholesterol levels. Instead of buying high-sugar flavored oatmeal, cook up the plain kind and swirl in a teaspoon or two of maple syrup or jelly.
10. Leafy Greens
Cooked spinach has high levels of folate and iron, and kale and turnip greens are both good calcium sources. Increase the nutrient value of your salads by passing up traditional iceberg in favor of darker-colored lettuces (the deep colors signal higher vitamin content). You can also add greens to a sandwich or stir them into soups and pasta dishes.
11. Whole-Grain Bread
By swapping your traditional white bread for a whole-grain variety, you can make sure you're consuming the recommended 20 to 35 daily grams of fiber (scan labels to find a loaf that offers at least 2 grams of fiber per slice). Whole-grain bread also supplies you with a good share of your iron and zinc.
12. Oranges
They're packed with vitamin C, folate, and fiber, and since they're nearly 90 percent water, they'll also help you meet your daily fluid needs (skimping on your fluid intake can leave you feeling fatigued).
13. Nuts and Nut Butters
Fat is critical for your baby's brain development and it also helps keep you fuller longer. Experts recommend replacing some saturated fats (such as those found in meat and butter) with unsaturated, a form of heart-healthy fat found in nuts. But because they are high in fat and calories, stick to 1-ounce servings of nuts and 2-tablespoon servings of nut butters. There is one caveat, however. If you have any sort of allergy, experts recommend that you avoid highly allergenic foods, such as peanuts, during your pregnancy; some data suggests that babies can be sensitized to certain foods in utero, raising their risk of food allergies later on in childhood.
14. Soy Foods
It's perfectly safe to follow your vegetarian eating plan while you're pregnant -- as long as you're diligent about getting necessary nutrients such as protein (your doctor or a dietitian can help you devise a healthy plan). So be sure to include foods like tofu, which packs 10 grams of protein per half cup.
15. Dried Fruit
It's a tasty, portable snack that's especially helpful when you're craving something sweet. Choose dried fruits such as apricots, cherries, and cranberries (which can also help to prevent urinary tract infections), but stay away from dried bananas, since they're processed in oil and loaded with fat.
Food during pregnancy?
Kay
So.. I started off this pregnancy underweight, but i'm 5 months now, and I've managed to gain 5 pounds... but all of a sudden, im getting hungrier and hungrier! It hasnt been like that before.. so I'm trying to snack throughout the day, and eat good things, instead of junk... is cheddar and crackers bad for me? I just cut a small amount of cheddar and eat it on a few crackers, which usually fills me up for a little bit... because my appetite has increased now, does that mean Im goin to gain unneccesary weight? Because I didnt have this appetite in the begininning, and i gained 5 pounds.. (normally 5'4 114 pounds)
Answer
I feel your pain - it is hard to keep eating healthy when you have to eat several times a day - you just run out of choices and start to get bored of everything healthy. You have to spend a lot of time buying groceries so you have plenty of good food in the house. I think cheese and crackers is pretty good. Cheese and apple slices would be even better. But you also need your carbs. I like frozen bagels and cream cheese. The key is having a variety of things that are easy to prepare and that appeal to you. I had to buy some low sodium cans of soup just so I'd have something easy on hand. And drink milk. Plain yogurt with honey and cut up fruit. Canned peaches. Carrots. Grapes. Healthy cereal. As you get into the 3rd trimester you may find yourself even hungrier, but I find it comes in spurts. Like you I was worried that I would gain extra fat because during a growth spurt, like around 16-18 weeks you have one - which is probably why you feel so hungry right now - I might gain 6 pounds in 2 weeks. But at 31 weeks I have gained about 29 pounds and I think that is pretty healthy for someone who was slightly underweight. If you gain 40 pounds for your pregnancy, it would be considered a healthy weight gain. The baby feeds off of your fat supplies in the last few weeks of pregnancy when they can gain as much as a pound of body weight each week. Some people lose weight at the very end because their stomachs are so squished they can't fit much in. And if you are breastfeeding, you need some body fat to produce adequate milk. The first 4 weeks postpartum the breastmilk comes from energy stored as your body fat. I was normally 5'4 and 116 pounds and I gained 8 pounds in the first 3 months because I had to eat constantly to keep away the morning sickness. And the crazy part is that if you breastfeed, your calorie needs go up even higher than they were during pregnancy. I can't even imagine eating more than I am right now. Good luck! Keep eating and make that baby grow strong.
I feel your pain - it is hard to keep eating healthy when you have to eat several times a day - you just run out of choices and start to get bored of everything healthy. You have to spend a lot of time buying groceries so you have plenty of good food in the house. I think cheese and crackers is pretty good. Cheese and apple slices would be even better. But you also need your carbs. I like frozen bagels and cream cheese. The key is having a variety of things that are easy to prepare and that appeal to you. I had to buy some low sodium cans of soup just so I'd have something easy on hand. And drink milk. Plain yogurt with honey and cut up fruit. Canned peaches. Carrots. Grapes. Healthy cereal. As you get into the 3rd trimester you may find yourself even hungrier, but I find it comes in spurts. Like you I was worried that I would gain extra fat because during a growth spurt, like around 16-18 weeks you have one - which is probably why you feel so hungry right now - I might gain 6 pounds in 2 weeks. But at 31 weeks I have gained about 29 pounds and I think that is pretty healthy for someone who was slightly underweight. If you gain 40 pounds for your pregnancy, it would be considered a healthy weight gain. The baby feeds off of your fat supplies in the last few weeks of pregnancy when they can gain as much as a pound of body weight each week. Some people lose weight at the very end because their stomachs are so squished they can't fit much in. And if you are breastfeeding, you need some body fat to produce adequate milk. The first 4 weeks postpartum the breastmilk comes from energy stored as your body fat. I was normally 5'4 and 116 pounds and I gained 8 pounds in the first 3 months because I had to eat constantly to keep away the morning sickness. And the crazy part is that if you breastfeed, your calorie needs go up even higher than they were during pregnancy. I can't even imagine eating more than I am right now. Good luck! Keep eating and make that baby grow strong.
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Title Post: Healthy Food during Pregnancy?
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Rating: 95% based on 95 ratings. 4.8 user reviews.
Author: Unknown
Thanks To Visiting My Blog
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