Pregnancy Diet Info

Demystifying Pregnancy and Diet

The number one question on all pregnant women’s lips today is diet and nutrition. They are bombarded by different expert recommendations; what can you it, what is good for you baby and what is a definite no-no. How is a mother to be supposed to make up her own mind given the wide availability of processed foods, fast food restaurants and alike. It is easy to inadvertently make a mistake by making inappropriate food choice.

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It is astonishing that vast majority of foods available in our supermarkets are actually not good for adult, baby or children consumption. Processed foods are the most frequent offenders when it comes to lack of nutritional value, oversaturation with sugar, salt and other additives.

This question becomes particularly important for pregnant women as diet is not only affecting their health, it is affecting the baby they are carrying. Poor diet can affect the health of the baby and cause pregnancy related complications.

How Can I Make My Meals Healthier?

It is possible to achieve healthier and more nutritious diet during pregnancy by carefully examining your food choices. Any existing bad habits need to be eradicated and the new you needs to emerge from this pregnancy.

It needs to become a way of life, your new lifestyle if you like. As soon as you feel that you are falling back into bad old habits of eating too much sodium or sugar with your food, return back to this newly developed plan that is going to become your lifelong habit:
  1. Delicious cheese - since cheese is packed with calcium, it is easy to fall into a habit of over indulging in this delicious food. Advice here is to reduce the amount of cheese you are going to use in the recipe by half. That is fifty percent fewer calories from the saturated fat that cheese contains as well as less sodium while still benefiting from the high calcium content.
     
  2. Spice it up with – herbs and spices! -  This is the easiest way to make food tastier. Find the spices that you like, add those to your meals and you will be enjoying your new more delicious food. Herbs and spices actually contain essential nutrients such as choline, which is particularly good for baby’s brain development. If these don’t do the trick in full, try using citrus juices or vinegar.
     
  3. My sweet sugar – Once again, use less sugar in your favourite recipe. Reducing the amount of sugar in your daily intake by a quarter or even a half will make the food less sweet and also reduce the chance of putting on those extra pounds as well as reduce the risk of gestational diabetes – easily contractible while pregnant.
     
  4. Salt, is it a good spice? The short answer is no. Excess intake of sodium will make your body retain fluid and in turn increase your blood pressure. Rule of thumb here is to decrease the amount of salt in you cooking by at least half. Refer to the point 2, above; there are good spices out there that will make your food more delicious.

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Go green – Vegetables are a great source of minerals, vitamins and fibre. So, the good news here is that you can actually increase the amount of vegetables that you eat every day. Yes, make it a habit and you will feel so much better long after the pregnancy. Let’s remind ourselves that delicious potato is a vegetable. Double the amount of potatoes, green peas, broccoli for example. General rule here is that you eat 5 different pieces of vegetables every day – or more, there are no restrictions with the vegetable intake!