Nutrients for healthy pregnancy
When you are pregnant, it is important that you have as balanced a diet as possible. Remember that your unborn baby can only depend on you for her source of nutrients. Essentially you need to eat about 300 extra calories a day during your pregnancy.
So what are all the primarynutrients that you need during pregnancy? Here are the list of nutrients alon
g with their sources:
Protein. Protein intake must be increased during your pregnancy. Limit your intake of animal source
Fiber. Fiber will help prevent constipation that normally happens during pregnancy.
Vitamin C. It will help you resist the infection, aid the absorption of iron 
and build a strong placenta
Calcium. It will be needed for your baby's bones and teeth development. You need twice the normal intake of calcium.
Iron. Your blood need the iron to carry oxygen.
Folic acid. It is essential to have enough daily supply. The folic acid supports your baby nervous system development.
| Protein | Fiber | Vitamin C | Calcium | Iron | Folic acid |
| Poultry | Brown rice | Tomatoes | White bread | Lean red meat | Hazelnuts |
| Eggs | Leeks | Strawberries | Low-fat cheese | Dried prunes | Spinach |
| Peanuts | Green peas | Potato | Skim milk | Spinach | Broccoli |
| Yogurt | Nuts | Red pepper | Cream cheese | Tuna fish | Wholegrain bread |
| Hard cheese | Wholegrain bread | Orange | Sardines | Peanuts | |
| Fish | Dried apricots | Grapefruit | Brazil nuts | ||
| Lean meat | Raisins | Brussel sprout | |||
| Lentils | Raspberries | Savoy cabbage | |||
| Peanut butter | Enriched pastas | Cauliflower | |||
| Green pepper |
Clams, is it good for your heart?
A three-ounce serving of canned clams has only 126 calories, about two grams of fat and 60 mg of cholesterol. At glance, this can easily portray clams as a bad food.
Closer examination however will reveal that the fat is actually of the omega-3 type that helps slash down the heart disease risk.
The cholesterol turned out to be the sterols that actually block cholesterol absorption in the intestinal tract. In addition, clams has a whoping 4000 percent of your vitamin B12 needs.
Eating clams on a regular basis may lower blood cholesterol level. So next time when you prepare chowders, seafood stew or casseroles for your dinner, confidently include fresh or canned clams!
Fact about heart disease
The risk factors that boost your chances of developing heart disease include
smoking, high cholesterol, high blood pressure, obesity and eating a diet loaded
with artery-clogging fats. Here are five most important facts you need to know
about the disease:
- Cholesterol is the chief contributor in clogged arteries. The higher
cholesterol level of your blood, the greater the possibility for you to have
clogged arteries - Regular sport activities (swimming, playing tennis, jogging, cycling and
others) helps reduce heart disease risk by maintaining blood pressure down,
reducing blood cholesterol level and keeping arteries clean. - Smoking cigarettes substantially increase your level of heart disease
rate. Studies show that substances contained in inhaled cigarette smoke
accelerates both the damage to the artery walls and the blockage of arteries.
This is applicable also for passive smokers. - Obesity puts a strain into the heart and can disturb the readings of
cholesterol level and high blood pressure. - Food plays a major role in your determining your heart health. Eating the
right food can protect and heal your heart.
