What to Eat When Pregnant: 5 Keys to a Healthy Pregnancy Diet
What to Eat When Pregnant: 5 Keys to a Healthy Pregnancy Diet
If you are in need of guidance about what to eat when pregnant, there are five basic rules you should follow. It's important to incorporate these rules slowly into your lifestyle: think of them as lifestyle changes rather than a pregnancy diet.
In fact, these rules can and should be followed by anyone who wants to live and eat well, whether or not they're pregnant. As you make these changes, remember not to stress out about your eating plan, because every step toward health and well-being is a step in the right direction for you and your baby.
Rule #1: Go Organic, and Avoid Processed Foods
The first rule of healthy eating during pregnancy is to go organic and avoid processed foods. Foods that are not organic contain additives, pesticides, and other troublesome chemicals that can be potentially dangerous for both you and your baby.
Processed foods are usually high in additives, fillers, and preservatives which are not only harmful, but can actually contribute to water retention and weight gain. If you cannot afford to eliminate all non-organic and processed foods from your diet, you should focus on meats, dairy products, and the "dirty dozen" fruits and vegetables that contain the highest amounts of pesticide residue.
Rule #2: Include a Healthy Fat and a Vegetable at Every Meal
Need to have a way to combat hunger and keep your weight in check? Try including a healthy fat and a vegetable with every meal. Healthy fats such as raw nuts, nut butters, organic butter, olive oil, avocadoes, coconut oil, and salmon can contribute to feelings of satiety, thus keeping you from feeling hungry and eating too much at every meal.
Vegetables are high in vitamins and minerals, but they're also high in fiber. And fiber will help you feel full after every meal. Whether you choose raw or cooked, a serving of veggies will help curb your appetite and keep you and your baby healthy.
Rule #3: Eliminate Soy and Gluten
During pregnancy, you should avoid all soy products in your diet. Read all food labels carefully, as many common processed foods contain high levels of soy. Soy has been shown to adversely affect the development of sex organs in fetuses, so eating soy is a definite no-no during pregnancy.
Another food you might want to eliminate is gluten, or all wheat-containing foods. If you are having trouble with water retention or indigestion, you might have a gluten intolerance which has been triggered by your pregnancy. Instead of eating wheat, try millet, quinoa, sweet potatoes, and brown rice for your grains.
Rule #4: Drink Your Water
Everyone has heard the old adage that you should drink sixty-four ounces of water, or eight glasses, per day. But when you're pregnant, you should increase the amount of water you drink by quite a bit. In fact, you should drink half your body weight in water per day as a minimum. So if you weigh 140 pounds, you should drink at least seventy ounces of water.
Drinking enough water can help eliminate routine aches and pains associated with pregnancy, headaches, dehydration, and ever water retention. Eliminate other beverages, such as juices and sodas, in favor of water.
Rule #5: Cut Back Caffeine
Caffeine is permissible during pregnancy, but only in limited amounts. You should drink no more than 150 mg per day, which is the equivalent of one cup of coffee or two cups of black tea.
Caffeine causes elevated blood pressure and increased heart rate in both you and your baby, so working on cutting back is best for both of you. However, you should cut back slowly over time, as cold turkey will be too hard on your system.
Reviews On Sleeping Bag Lingo Does your Dog have Canine Lymphoma? carpet is a great air filter removing dust mites and bacteria laden soils from the air The Moncler Women Jackets Are so great In frigid Winter As everyone believes Disease and Therapy Review: Ulcerative Colitis now available at ReportsandReports Loose Motion Herbal Remedies And Bilberry Tea For Diarrhea Brief Information about Healthy Diet Growing Taller Tips - How Can Sleeping Help You Grow Tall to 2-3 inches Nail Fungus Attacks - Causes, Symptoms And Treatments Basic Principles In Maintaining A Clean And Healthy Home Antibacterial Liquid Hand Soaps Office Variable Gym - Out Sub-health Registered Nurses - Helping To Keep Our Health System Safe