Diet during pregnancy
Is there any specific recommended diet during pregnancy?
Good nutrition are identical for those who are pregnant and who are not. The basic food groups are the same, which are:
1. meat, poultry, fish, eggs, nuts and legumes
2. milk, yogurt, and cheese
3. bread, rice, pasta and cereal
4. fruits
5. vegetables
You should eat them all in balance.
The only difference is that pregnant women should take in about 10 more grams of protein per day. For them, protein is required for their increase in blood volume, the health of their breasts and
uterus, building their baby's body. The protein recommendation during pregnancy is 60 grams per day.
Here are sources of protein:
| From animal | From vegetable |
| Cheese | Black beans |
| Eggs | Bulgur |
| Fish and shellfish | Chickpeas |
| Lean meat | Lentils |
| Milk | Rice |
| Organ meats | Split tdeas |
| poultry | Tofu |
| Yogurt | Tempeh |
| White beans |
Morning sickness
In most of pregnancies (up to 70%), nausea and vomiting are prevalent. Morning sickness, as they are called, is actually a misnomer. It shouldhave been called all-day sickness. Even though it might be distressing, morning sickness rarely poses health problems for the mother.
In a few cases,however, it can cause serious dehydration and electrolyte imbalances (known as hyperemesis gravidarum). The condition typically stops by the end of the first trimester and are gone by around week 16.
Treatment for the morning sickness involves changing the diet to one that is better tolerated. Carbohydrate like potatoes, bread, and pasta, served as bland as possible with a minimum of fat
and protein, can sit better with many women.
Dietary guidelines for healthy heart
Do you know that over half of the deaths that occur every year in the US are caused by clogged arteries leading to heart attacks and strokes?
Food has a lot to do with the health of your heart and its arteries.
Eating the right foods can stop and heal the heart disease.
American Heart Association (AHA) has formulated dietary guidelines to help you reduce blood cholesterol and control your blood pressure.
Here they are:
- Eat a wide variety of foods to get a balance of nutrients
- Prevent obesity by doing exercise to balance food intake
- Choose a diet low in total fat, saturated fat, and cholesterol
- Choose a diet with plenty of fruits, vegetables and whole grains
- Choose a diet moderate in salt, sodium and sugar
- Drink alcohol in moderation, if you drink at all
Why we should eat more vegetables and fruits
The National Heart, Lung and Blood Institute in the
The DASH study found that eating a diet rich in fruits, vegetables, and low-fat dairy foods with reduced saturated and total fats significantly lowers blood pressure. DASH diet recommends 8 to 10 serving of vegetables and fruits daily which is twice current recommendation set forth in the Dietary Guidelines for Americans and the Food Guide Pyramid.
The result of the vegetable-fruit charged diet is a drop in blood pressure equal to that seen with medications.
So try more zucchini, spinach, kale and other fruits/vegetables now as part of your diet.
