Posts Tagged ‘Nutrition’

The highest quality pregnancy nutrition today requires reliable nutrition facts from a doctor as well as other sources, including the Internet. While medical practitioners do indeed provide vital nutrition facts, expectant mothers do well when they learn more about including plenty of whole foods in a solid pregnancy nutrition plan.

Whether expecting a baby or not, basic nutrition facts include the need for a balanced diet that includes an abundance of vitamins and minerals from whole foods. This is especially important when pregnancy nutrition is involved. After all, you want to help your baby develop to its full potential, and sticking to a healthy diet that includes plenty of whole foods is a wonderful way to give your little one the best start in life.

The mom-to-be will need to balance her increasing needs for calories with choosing the proper sources for those calories. Just because the recommended caloric intake goes up does not mean that these should be empty calories. Understanding some basic nutrition facts about whole foods will afford the mother and the baby greater opportunities to gain the best pregnancy nutrition. This means that instead of simply eating more, a conscious effort should be made to consume more of the right kinds of foods.

Eating whole foods, such as fresh fruits and vegetables, is the surest way to get the pregnancy nutrition that is so vital. However, many expectant mothers can also benefit from additional supplements and whole food concentrates. For example, a pregnant woman may require extra calcium for the baby’s teeth and bones to develop without completely robbing her own body of vital nutrients. The nutrition facts show that by adding supplements with whole food ingredients, you can increase calcium intake along with other nutrients at the same time.

While supplements may play an important role in pregnancy nutrition, it’s equally important to pay attention to basic nutrition facts. For example, fruits and vegetables are a perfect source for the nutrients that both mother and baby need. Fresh produce will have the most impact on your nutritional needs, with frozen fruits and vegetables coming in second. By making whole foods a part of your pregnancy nutrition routine, you are protecting the health of your child and taking care of your own dietary requirements.

Just as nutrition facts point to the need for an expectant mother to boost her calcium intake, proper pregnancy nutrition calls for folic acid in the diet. Also referred to as “folate,” this nutrient is essential for fetal development. For pregnancy nutrition, a woman needs about 800 mcg of folic acid daily. Nursing mothers may safely reduce that down to about 500 mcg. Good, whole food sources of folate are leafy, green vegetables, fruit, beans, peas and nuts. Some enriched breads, cereals, and other grain products also contain folic acid.

Of course, weight gain is always a consideration for pregnancy nutrition. Often, women feel pressure regarding the excess weight they gain during pregnancy. While you should always consult with your doctor to know the anticipated amount of weight gain for your individual situation, one way to avoid problems is by adjusting your diet to make sure you are eating the healthiest foods available. Get all the nutrition facts you can and determine the best whole foods to fit your needs.

Gaining weight while adhering to some basic nutrition facts will benefit both the mother and the child. Maintaining a diet filled with plenty of whole foods from Mother Nature will no doubt fill the needs of anyone who is serious about proper pregnancy nutrition.

When a woman is healthy, balancing carbohydrates, fat, and proteins, and eating a variety of fruits and vegetables usually ensure good nutrition.Women with fears of weight gain or with eating disorders may choose to work with a health professional, to ensure that pregnancy does not trigger an eating disorder. Eating healthy salads will help you to control your weight and. there is a wealth of information available today that offers tips for eating well starting from the moment you get early pregnancy symptoms. Healthy eating begins long before conception ever occurs. Try eating starchy snacks, like toast, saltines, cheerios, or other dry cereals when you feel nauseated. Some women find eating dry crackers before rising from bed in the morning helpful for nausea. You’ll need to avoid eating or drinking certain things during pregnancy, such as: certain types of fish, such as swordfish, canned tuna, and other fish that may be high in mercury (your doctor can help you decide which fish you can eat)foods that contain raw eggs, such as mousse or Caesar salad raw or undercooked meat and fish processed meats, such as hot dogs and deli meats , unpasteurized cheeses, such as feta, brie, blue, and goat cheese unpasteurized milk, juice, or cider. Try eating frequent, small meals, and avoid greasy foods. At least in the later stages of pregnancy, she needs to consume more energy than usual, but this does not mean eating twice as much. In general, eating a variety of fresh, whole (unprocessed) plant foods has proven hormonally and metabolically favorable compared to eating a monotonous diet based on processed foods.

Since studies indicate that most women get less than half the recommended amount of folic acid, the March of Dimes recommends women consider a supplement of 400 micrograms of folic acid preconceptually to prevent the incidence of neural tube defects. If increased weight gain is recommended, an emphasis should be placed on high-calorie food group items that contain a higher fat and sugar content. Your diet has to include iron as a supplement, because it’s recommended requirement cannot be met during pregnancy. Thirty milligrams of ferrous iron is recommended, and iron should be taken on an empty stomach. Calcium supplements, if recommended, should be taken with meals. When the development of major organs begins during early pregnancy, often before a woman starts prenatal care or realizes that she is pregnant, preconception care is recommended for every woman of reproductive age.

The most natural and pleasurable part of having a baby is the conception, but also stressful. As your body adjusts to the growing baby, you may have nausea, fatigue, backaches, mood swings, and stress. A stress free pregnancy is one of the greatest gifts that you can give your new baby and.more rest is needed as the woman copes with the added stress of extra weight. During pregnancy, the aches and stress can be reduced with a simple massage. Relaxation techniques can be used to cope with such conditions as stress or morning sickness. Finally, mood swings and stress are common symptoms reported by many women in the early stages of pregnancy. The following herbs are recommended for pregnant women: An all-purpose remedy is red raspberry leaf tea.

There are seven main classes of nutrients that the body needs: carbohydrates, proteins, fats, vitamins, minerals, fiber and water. Most people think of nutrition as optional if they are taking prenatal vitamins, but the fact remains that prenatal vitamins are a supplement, think of them as your lifeguard. A necessary staple for pregnancy are prenatal vitamins. Your doctor will want you to start taking prenatal vitamins that contain folic acid, calcium, and iron as soon as possible. These vitamins and minerals help ensure the baby’s and mother’s health as well as prevent some types of birth defects. A change in prenatal vitamins can alleviate nausea in some cases. A good night’s rest,eat well,moderate exercise and your prenatal vitamins are a must. However your odd food cravings may not be as strong if you are taking your prenatal vitamins and fish oil capsules. The importance of pre-natal vitamins and fish oil capsules, your doctor will tell you; that if you are trying to conceive, or you believe you may be experiencing early pregnancy symptoms, you should be taking daily pre-natal vitamins. It is important that the mother’s diet contains sufficient protein, iron, calcium, folic acid, and vitamins C and D for the formation of the baby’s muscles, bones, and teeth, and to make hemoglobin. Supplementary iron and vitamins C and D are often recommended, but iron tablets can cause constipation and other distressing effects in some people. Heating techniques may also reduce food’s content of many heat-labile nutrients such as certain vitamins and phytochemicals, and possibly other yet to be discovered substances. Nonetheless, processed foods tend to have an inferior nutritional profile than do whole, fresh foods, regarding content of sugar and high GI starches, potassium/sodium, vitamins, fiber, and of intact, unutilized (essential) fatty acids. According to the United Nations World Health Organization (WHO: 1996), more than starvation the real challenge in developing nations today is malnutrition-the deficiency of micronutrients (vitamins, minerals and essential amino acids) that no longer allows the body to ensure growth and maintain its vital functions.

We are now in the 21st century, have the luxury of liquid vitamins and an absorption rate of 98%. The benefits of this mean a healthier you, whether you are pregnant or not. There are so many online sources to consult with in the comfort of your home; there should be no problem in finding all the information you need. Take care of your mind & body!

Discovering that you are expecting is one of the most exciting times in your life! However, coupled with that discovery are a lot of new challenges. Obviously you are going to need to put on some weight during your pregnancy, and keeping that under control can be a challenge. However, by simply choosing the correct foods to eat when pregnant you can be sure that you are sufficiently fuelling your body and your growing baby without gaining unnecessary weight.

Pregnancy nutrition may seem like it is a mysterious concept, but a lot of it is rooted in simple common sense. Nutrition is important in your everyday life, and more so when choosing the foods to eat when pregnant. You must make sure that you are eating a balanced selection of food, properly hydrating yourself, and ingesting enough vitamins and minerals to fully function. This is especially important because you are now the sole source of nutrition for your little one, and you want him or her to develop properly.

Pregnant mothers should strive to get the bulk of their nutrition from food, but may find that their doctor will still prescribe nutritional supplements for them. This is perfectly natural as your doctor knows how much your body is going through and realises that you may need these extra supplements. Remember that the nutrition provided both by food and supplements are essential requirements for your baby. Lack of these elements can lead to a number of difficulties such as developmental disorders and miscarriage.

A mother-to-be will need to increase her calorie count by approximately 200 – 300 calories per day, to take account of the extra demands on her body. The foods that she eats on a daily basis must therefore fit into her pregnancy nutrition plan. It’s important to remember not to focus on eating more food during pregnancy, but to focus on eating better food during pregnancy. Remember, everything that you put into your mouth is actually food and fuel for your little ones growth. Because of that, empty calories like cookies, cupcakes and chips, will not be truly helpful and are not recommended foods to eat when pregnant. These are of zero nutritional value, and quite often are deemed fast foods with harmful additives and preservatives in them.

Proper foods to eat when pregnant include fresh fruits and vegetables, dairy products, lean meats, fish and nuts. In fact, these foods have an exceptionally positive impact on your child’s development. Remember to use common sense: stay away from processed fast foods, alcohol, caffeine and raw meats. All these types of foods can have a negative impact on your baby.

Of course you will worry about how much weight you will gain throughout your pregnancy. Weight gain is normal as your baby grows and your body produces extra fat, blood, and other essential fluids. However make sure you consult your doctor on a regular basis as he will monitor your weight and keep you informed of progress. Additionally, you will want to talk to him about what type of physical activity you can integrate into your pregnancy routine to help keep your weight gain down.

By learning about the proper foods to eat when pregnant, pregnancy nutrition will take on a whole new meaning. Instead of simply just eating you are now fueling both you and your developing child. By adhering to your pregnancy nutrition plan you will be able to ensure a healthy pregnancy for both you and you new baby!

From Publishers Weekly

Aiming to fill a gap in the market, Jones has collaborated with perinatal nutritionist Hudson to produce a volume that combines both recipes and nutritional advice aimed specifically at the mother-to-be. Delicately balancing optimum and unnecessary weight gain with the required dietary needs for a healthy lifestyle, Jones and Hudson also addresses the requirements of diabetic, vegetarian and vegan diets. After an introduction providing a summary of needs an (more…)

One thing us women all have in common is our love of chocolate, sugary things and often wine too! We love these things so much we even get cravings for chocolate, sugar and wine, particularly around the time of our periods, or during pregnancy.

Have you ever been constantly hungry, so much so that all you want to do is eat?

And is your cravings for sugary things and chocolate so strong that you just HAVE to give in, no matter how hard you try?

This is something that nearly every pregnant women goes through at some point during pregnancy and most of us deal with it by trying to control the hunger, but what we are all failing to recognise is that our bodies and babies are trying to tell us that something is wrong!

The Hidden Warnings

1)Nutrient Deficiency If your body is lacking certain nutrients it will try and get those nutrients any way it can and the fastest and easiest way to get them is through food. So your body will tell you to eat. And eat. And eat. Until it gets what it needs. But unfortunatley if the food you eat doesn’t provide the nutrients your body is lacking, then you will find you have an insatiable appetite and you will want to eat all the time.

2) Hormone imbalance Hormones play a big part in regulating your appetite and this is a major factor in controlling pregnancy weight gain. Hormone regulation occurs during sleep. Pregnant women need a lot more sleep than non-pregnant women but the tendency these days is to squash pregnancy into an already hectic life. Getting to bed by 1030pm on at least 6 days of the week will get you back on track.

Chocolate cravings during pregnancy

Chocolate cravings during pregnancy or around the time of your period is often a sign that your body is in dire need of magnesium and iron. Magnesium helps your body to form bone, protein and fatty acids. It also relaxes your muscles and helps with blood clotting, (which can be useful if you suffer from leg cramps). Magnesium supplementation during pregnancy can also prevent premature contractions and is found to reduce the risk of low birthweight and premature babies.

Magnesium rich foods include pumpkin, squash, halibut, cooked spinach and black beans, but if you are deficient its a good idea to supplement with 200mg per day in tablet form. (RDA)

Iron is an important element as we need iron to make red blood cells and to transport oxygen around the body. If we are deficient in iron we cannot make new cells and our organs would be starved of oxygen. Iron deficiency is characterised by fatigue because the body is, literally, being starved of oxygen.

Pregnant women are routinely checked for aneamia (iron deficiency) during pregnancy so you should not supplement your pregnancy diet with iron unless prescribed by your pregnancy professional, (it is possible to have too much iron which then becomes toxic).

Cravings sweet things or alcohol during pregnancy

Another common pregnancy food craving is the need to eat something sweet or the craving for alcohol. The craving for a glass of wine can be surprising for a lot of pregnant women but it doesn’t mean you’re an alcoholic!

In fact, the main component in wine or alcohol is SUGAR! So if you are depriving your body of sugar in other parts of your diet, your logical brain will tell you that alcohol is the key. It’s an instant hit of sugar that is quickly metabolised and will give you the sugar rush your body is craving.

What it means…

1)You have a sugar dependency. Your pregnancy diet needs an overhaul. The only way to free yourself from sugar addiction is to not have any sugar in your diet for 30 days, so base your diet on clean foods that are untampered with and not denatured by manufacturing or processing.

2)If you already follow a clean food pregnancy diet, then it could be you are not eating enough complex carbohydrates. Pregnancy is not a time to follow a low carb diet, so balance your meals with complex grains like quinoa, brown rice, buckwheat and oats as well as root vegetables like sweet potatoes. Now is the ideal time to find out your Metabolic Type so that you can eat to your body’s individual needs.

3)You need sleep. Hormone regulation, body repair and regeneration all happen whilst you sleep. If you don’t get enough sleep your body is constantly playing catch-up. Your hormones are all over the place and your body is desperate for a quick energy fix to cope with everything that is going on

What You Should Do Next

The only way to be sure of what is going on with your body is to look for a pattern. So start a food, sleep and activity journal and watch closely for patterns.

Once you have 7 days worth of journals you will start to see a definite pattern that will point to what your body is crying out for, so now all you have to do is fill that need!