Tag Archive | "pregnancy diet"

Diet While Pregnant

Many people today rely on fast foods and ordering take-out. It’s easier to eat healthy foods when you are in control. This means taking the time to cook your own food. You can enjoy healthy foods in your diet while pregnant and get the vitamins your body needs.

By cooking and preparing your food you’ll have the opportunity to control how much salt and fat goes into your meals.

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You probably don’t think about how much sodium is in a slice of pizza. And the convenience foods, like macaroni and cheese, are easily full of preservatives. Even when you choose a healthier boxed food item it’s usually full of extra sodium.

Are you planning to get pregnant?

Pregnant woman eating healthy pregnancy diet

If you are attempting to get pregnant or found out that you are, you need to change your eating habits right away. There are many developmental changes occurring in your baby in the first few months and you should be eating a healthy diet to provide the proper foundation.

 

Diet While Pregnant - Eating A Healthy Pregnancy Diet

If you are finding it challenging to give up those cravings for pizza or other unhealthy foods, think about your baby. Do you really want to give your unborn child a slice of pizza? How would it help their development to have so much extra salt and fat?

Instead you should focus on eating healthy and wholesome foods, like whole grains, fresh veggies and fruit, lean meats, and dairy products. This way you get the extra protein and calcium you need along with the nutrition of fresh produce.

It would be a good idea for you to start taking a prenatal vitamin supplement now to ensure you are getting enough folic acid and other pregnancy necessities. You just need to keep in mind that a vitamin supplement is a “supplement”. That means it doesn’t take the place of your meals in giving you nutrition, but adds to it.

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How to Diet During Pregnancy

It’s common for pregnant women to believe they need to eat for two, usually doubling their food intake. While you are technically eating for two as you provide the nourishment for your baby, you do not need to double your intake.

As a pregnant women you will need to eat more calories than when you weren’t pregnant, but usually you only need to add an additional 300 calories per day. It’s not that much.

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Milk being poured into a glass.

So when we talk about how to diet during pregnancy, we’re referring to eating a healthy and nutritious diet. You shouldn’t aim to lose weight while pregnant as you need to be adding it. This is perfectly natural.

It’s best to get these extra calories from healthy foods while pregnant so you get the necessary vitamins and minerals you and your baby need. Your body is going through many changes as your baby grows and you’ll need extra energy to perform various bodily functions. You will need your strength and nutrition to ensure your body is repairing itself and preventing disease.

Pregnancy Diet Foods

Young pregnant women holding stomach.

While there are many types of food available today, many are unfit for a pregnant women. These are typically the convenience foods found at fast food restaurants and packaged foods from your grocery store. 

Instead of eating a diet full of empty calories, you should be eating whole foods that are naturally full of vitamins. This means fresh fruits and veggies, lean meats and whole grains.

Two things most pregnant women lack are calcium and protein rich foods. Dairy items, like yogurt and cheese, are a great way to add extra calcium to your diet. As your baby grows she will need more calcium and if you don’t provide enough she’ll take it from your reserves. You need to ensure you include enough calcium rich foods to maintain your health.

 

Another nutritional need women need when they are pregnant is protein. You should aim to have at least 75 grams of protein every day. Protein provides your body with the energy and strength to continue building and maintaining your body. Research even suggests that enough protein can prevent pregnancy related hypertension.

Tips for Healthy Grocery Shopping

  • Choose turkey bacon over regular pork bacon
  • Choose a bran cereal for fried chicken instead of breadcrumbs
  • Choose a cooking spray instead of oil to reduce calories Flavor your salads with flavored vinegars
  • Use fresh herbs and spices to flavor your foods instead of salt
  • Get more fiber by choosing whole grains
  • Choose lean meats over high fat cuts

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Ecourse – Pregnancy Diet and Nutrition Made Easy

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Pregnancy Diet and Nutrition Made Easy

You could spend hours of research to gather the information and interview the professionals, or just get the eBook in a few minutes right now.

​Learn How To Have A Happy Pregnancy
With A Healthy Pregnancy Diet Plan
That Begins Working In 7 Days (Or Less)

You can have a happier, and healthier, pregnancy by following a simple pregnancy diet plan that starts giving your baby the proper nutrition in just 7 days.

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Inside the Pregnancy Diet and Nutrition Made Easy eBook you'll discover:

  • WARNING: 3 things you should never do when it comes to your nutrition and your pregnancy…
  • 6 time tested, and proven, strategies to increase your nutritional needs as your baby develops…
  • When to seek professional help when it comes to your pregnancy diet plan…
  • ​How to create your own pregnancy diet plan for pennies on the dollar…
  • 7 often overlooked tips and tricks to insure you're getting enough vitamins…
  • ​Secrets from experts that few people know about…
  • ​And much, much more!

Pregnancy Diet and Nutrition Made Easy ebook cover

Get Your Copy Now for

Only $7

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Disclaimer: Before beginning any diet, especially when pregnant, please talk to your physician.

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Pregnancy Diet and Nutrition Made Easy

Please download your copy of Pregnancy Diet and Nutrition Made Easy below. 

In this Pregnancy Diet and Nutrition Made Easy guide you'll learn how to enhance your diet by making healthier food choices for you and your growing baby. You'll learn the nutritional needs for a pregnant body and how to modify your current diet. Enjoy!

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Download your copy of Pregnancy Diet and Nutrition Made Easy by clicking here.

Please right click on the link above and select 'save as' to download the file to your computer.

Pregnancy Diet and Nutrition Made Easy ebook cover

​Once you've learned this valuable information, you will ultimately know how to give your baby​​ the healthiest start to their life. We hope you enjoy it.

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Free Ecourse: Pregnancy Diet and Nutrition Made Easy

Every mother wants to provide the absolute best for their child. This is true even for expectant mothers, especially in regards to the proper pregnancy diet. If you are pregnant or expect to become pregnant in the near future and are interested in learning everything you need to know about having a healthy pregnancy diet, then you found the best information to get started.

Pregnancy Diet and Nutrition Made Easy ebook cover

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Not too long ago, a brand new and innovative discovery in pregnancy eating plans was uncovered and revealed within an impressive new eBook, Pregnancy Diet & Nutrition Made Easy. You can get yourself a copy for only $7 here, but wait and continue reading…

Even though the eBook offers more than you'll ever need to know about healthy eating during pregnancy, we decided to give our pregnant readers a FREE ecourse to get them started.

You can sign up for our Pregnancy Diet and Nutrition eclass here.

Special Bonus: Free Pregnancy Diet eBook

For the moment we are giving away the ebook to all Pregnancy Diet ecourse subscribers! Yes, you'll get the $7 Pregnancy Diet and Nutrition Made Easy​ ebook instantly after registering for the free course. We don't know when we'll remove this offer so we recommend you join today.

It's possible to have a better pregnancy through healthy eating choices and nutrition. You'll be able to help avoid many of the known discomforts of pregnancy, including constipation, back pain, and soreness.

Register for the FREE Pregnancy Diet ecourse right now and get your free bonus!

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Make Every Bite Count. Learn Healthy Eating Habits for Pregnancy.

If you start eating healthy before pregnancy it becomes much easier to make a few minor adjustments to your diet when you become pregnant. This is the best thing you can do for yourself and your baby. If this isn't the case, hopefully you'll know right away when you become pregnant so you can make the necessary changes to your eating habits as early as possible. We know this is not always the case. The important thing is to make those changes as soon as you find out your pregnant to have a healthier pregnancy.

Healthy eating during pregnancy is easy.

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The first few weeks of your pregnancy are when your baby will go through some rapid development and growth. This can be a very vulnerable time and the reason why it's recommended to begin eating healthy whether you're planning to become pregnant or not, especially with almost half of all pregnancies being unplanned. Another possible complication to healthy eating in the first trimester is the nausea that many pregnant women face. The most important factors during this time are to prevent dehydration and malnutrition.

Adequate folic acid can help prevent neurological defects, such as spina bifida. You'll want to increase your folic acid intake, but too much can cause risks of their own so it's best to talk to your midwife or doctor.

Quit smoking. Whether you smoke, or are exposed to secondhand smoke, you will be at a greater risk of delivering a small baby with a low birth weight.

Alcohol and caffeine can negatively impact a fetus, so reduce or eliminate them from your diet. Try water instead of drinks loaded with sweeteners and artificial flavors. Our bodies are about 70% water so water makes the most sense. For another option, try the healthy Coconut Water drinks on the market. Again you'll want to avoid artificial sweeteners, colors and flavors. Don't confuse coconut milk for coconut water as they are completely different. Coconut milk is created from the coconut meat, while a young coconut is filled with coconut “water.” High in electrolytes it's a great alternative to sugary sports' drinks.

You're not really “eating for two” in the sense of calories, so don't start doubling your daily. Try to consume about 300 more calories than usual every day. Listen to your body and eat when you are hungry. Eating every few hours can help you with some of your nausea by keeping something in your stomach at all times. Don't let it get empty.

Protein can greatly help feelings of fatigue and nausea in pregnant women. Blood sugars remain more stable compared to the effects of sugar and carbohydrates which can regulate your energy levels. Find a protein that works for you, but aim to intake at least 70 grams of protein per day. The only protein to be watchful for is seafood with higher mercury levels like shark, swordfish, tilefish and mackerel. Typically the larger predatory fish have higher mercury levels. Safe fish that are high in healthy fats and low in mercury include rainbow trout (farm raised), sardines, whitefish and salmon (wild or farm raised).

In addition to nausea, many pregnant women face constipation. Uncomfortable and preventable, avoid constipation and start adding fiber to your diet. Whole grains, fruits, and even vegetables can be a great source of fiber.

As many women have a bit of iron deficiency, you'll want to add iron to your diet when pregnant. Meats and dark leafy vegetables are good sources. Try to avoid iron supplements as they can cause constipation, diarrhea or cramping.

When you reach your second trimester you'll want to increase your calcium intake. You'll need around 1,500 milligrams. This is missing from many diets and can be added with dairy products, calcium tablets, and even calcium fortified juices on the market.

You are your baby's only source of nutrition so eating healthfully when pregnant just makes sense. Hopefully these tips can help you get started on making smart and healthy choices in your eating habits to promote your baby's growth and development. Make every bite count.

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