While
much has been written concerning
pregnancy diets, I have
witnessed quite a few health
conscience women go through the
process of pregnancy while
maintaining surprisingly good
form. I have seen that they all
had these few do's and don'ts in
common.
Do;
Eat From a Variety of Foods
- Eat
a variety of foods to get all
the nutrients you need. Fruits
and vegetables along with high
quality low fat cuts of meat,
poultry and *fish, should be the
staple of your diet. Eat breads,
cereals and pastas a bit more
sparingly and make sure they are
from whole grains.
Take a Daily Supplement
- Make
sure you are getting enough
vitamins and minerals in your
daily diet. You should take a
good prenatal vitamin supplement
to ensure you are consistently
getting enough vitamins and
minerals every day. Vitamin C,
Folic acid, Iron, and Calcium
are nutrients which pregnancy
requires in abundance.
Stay
Hydrated
- The
importance of staying hydrated
during pregnancy is often
overlooked. During pregnancy
your blood volume will increase
by forty percent and water is
necessary for this process.
Fluids are also needed to carry
nutrients to cells and take
waste products away. Aim for 8
glasses of water a day minimum.
While 100% juice may be a
healthy alternative to soda and
colas, when you are pregnant it
should not be an alternative to
water. Also, be aware that teas,
coffee and soda, which are
natural diuretics, will pull the
water out of your body.
Don’t;
Skip
Meals
- You
want to strive to eat smaller
meals more often throughout the
day. This might not always be
convenient or possible, but
certainly don't skip breakfast.
This first meal will have a big
effect on the rest of the day's
diet. You don't want to go
hungry until two in the
afternoon whereupon you devour
anything and everything in your
path. Try to start your day with
a small protein 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.
Over
Eat
- Before
you start eating for two,
remember that one of the two of
you is about the size of a grain
of rice at first. You only need
about 300 extra calories a day
when you're pregnant. Keep an
eye on your 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 start's
to get crazy for you, then set
aside a cheat day, (only one per
week), where you can indulge
yourself. Of course, nothing
harmful to your child.
Eat
Processed Food
- The
ingredients you can't identify
on the package are often
chemicals. These are bad news.
Stay away from artificial
sweeteners, processed meats, and
msg in all its different names.
Fast food restaurants are
loading their foods with a
number of chemicals to be
avoided at all times, let alone
during pregnancy. Avoiding
processed foods and the
chemicals that come with them
could be the single biggest
favor you do for your child.
Take
Note - Eggs
are a great source of protein
and other essential minerals and
vitamins, but you want to be
sure they are fully cooked.
Avoid lightly cooked or raw
eggs, and foods with raw egg
ingredients.
Dairy,
can be a good source of protein
and much needed calcium for
pregnant mothers, just be sure
they are from sources that have
been pasteurized.
*Fish,
which boasts omega-3 fatty acids
that can help a child's brain
development, are a great meal
choice right now. But some
varieties should be shunned due
to high levels of mercury, a
pollutant that can affect a
child's nervous system. Avoid
the larger species of fish that
live longer and accumulate more
mercury in their flesh, like
swordfish, shark and marlin.
However, the benefits of fish
can safely be reaped by eating
smaller amounts, 12-16 ounces
per week, of certain types that
are known to contain the least
amounts of mercury. Some of
these include trout
(freshwater), tilapia, white
fish, catfish, pollock,
sardines, anchovies and herring.
Copyright
2008 John Franco. John Franco
has been directly involved in
the Health and Fitness Industry
for close to thirty years. To
learn more about pregnancy diets
and take the mystery out of how
you should be eating to
permanently strip fat, increase
energy and maintain good health,
visit
http://www.fatfreemommy.com and
claim your Free Guide,
"Learning The Secrets That
Weight Loss Companies Don't Want
You To Know."
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