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Expecting a Baby: Research-Proven Guide and Nutrition Plan for a Healthy Pregnan

[Expecting a Baby: Research-Proven Guide and Nutrition Plan for a Healthy Pregnancy
**]

CATHERINE DAVIS

Copyright © 2016 by Catherine Davis[
**]All rights reserved. No part of this guide may be reproduced in any form without permission in writing from the publisher except in the case of brief quotations embodied in critical articles or reviews.

Legal & Disclaimer

The information contained in this book is not designed to replace or take the place of any form of medicine or professional medical advice. The information in this book has been provided for educational and entertainment purposes only.

The information contained in this book has been compiled from sources deemed reliable, and it is accurate to the best of the Author’s knowledge; however, the Author cannot guarantee its accuracy and validity and cannot be held liable for any errors or omissions. Changes are periodically made to this book. You must consult your doctor or get professional medical advice before using any of the suggested remedies, techniques, or information in this book.

Upon using the information contained in this book, you agree to hold harmless the Author from and against any damages, costs, and expenses, including any legal fees potentially resulting from the application of any of the information provided by this guide. This disclaimer applies to any damages or injury caused by the use and application, whether directly or indirectly, of any advice or information presented, whether for breach of contract, tort, negligence, personal injury, criminal intent, or under any other cause of action.

You agree to accept all risks of using the information presented inside this book. You need to consult a professional medical practitioner in order to ensure you are both able and healthy enough to participate in this program.

f Contents

Introduction

What is proper nutrition?

How Your Nutrition Impacts Your Baby

Why does morning sickness appear

What causes pregnancy cravings

The Key Role of Supplements throughout Pregnancy

Nutritional Needs during Each Trimester of Pregnancy

Probiotics and Prebiotics

How to Prevent Excess Weight Gain during Pregnancy

Top 5 Types of Food for a Healthy Pregnancy

Some Simple-to-Make Healthy Recipes

Conclusion

[] Introduction

How many times have you heard of some pregnant women, or even yourself, living through the fear that something could be wrong with your baby? Or that, during pregnancy, something bad was going to happen, or your doctor would tell you some bad news at the next appointment? It is normal to have fears, but do not forget that the baby in the womb can feel your fears too. It is a well-known fact that fears are a dangerous enemy – the killer of human health. Fear and anxiety provoke vascular changes within the body, muscle tension, and disruption of all bodily functions. This leads to headaches and also to anxiety. This is one of the main reasons why I decided to write this book.

In order to make your motherhood experience successful, you should primarily care about your health. This book is a guide where you will find many answers on how to achieve this in a simple way.

Based on a great number of well-researched materials and credible health enthusiasts and dieticians, this book will help you to improve your diet in a healthy way during pregnancy. Remember that when you are healthy, your baby will probably be healthy too. Our research proven guide will help you find out how to fight against stress with food, how to alleviate morning sickness, how to avoid cravings with the proper selection of food, and lots of other things.

What is proper nutrition?

Proper nutrition is one of the starting points of a healthy life! Keep in mind that proper nutrition directly influences our ability to work and our lifespan. Regrettably, today’s nutrition is mainly based on imbalanced meals, mostly from processed food with too many fats, artificial ingredients, and sugars. Improper nutrition can have devastating effects, like the birth of children with mental or physical disabilities. The most important truth is that these kinds of complications can be easily avoided by simply changing eating habits and understanding how big of a role hydration has. The right choice of food is essential, as is consuming the right amount of water, either directly or indirectly (through food or liquid). Water is a basic component of our body. Nature had given us various kinds of tasty flavors; we just need to learn which ones will help our well-being.

All food we eat will be decomposed in our body and leave a trace. The human body operates on the principle of storage. All unneeded food that we eat will be stored in the form of adipose tissue. [1] Okay, you are pregnant, but you don’t need to eat for two, so you should pay attention to your serving sizes and try not to eat junk food. Food should be divided into several meals during the day and your diet should consist of 3 main meals and 2 snacks. So, if you choose the right kind of food, then neither you nor your baby will be “hungry.” Keep in mind that you should eat slowly, because if you eat quickly you will consume more food than your body, and your baby, really need and the so-called odds and ends will be stored as fatty tissue.

How Your Nutrition Impacts Your Baby

Even though the growth and development of any child depends mostly on genetic factors, nutrition and overall lifestyle has a lot of impact too. If you suffer from any kind of eating disorder or any other addiction, such as alcohol or drugs, then your body will be weak, with a huge lack of important nutrients. As a result, your offspring may never have a chance to discover the world.

In addition, hormones influence the development of the baby a lot (hormones are produced by the endocrine glands, thyroid, pancreas, and ovaries). Thyroid hormones, for example, affect the metabolic rate, which determines how fast or slow your heart, brain, muscles, and all other parts of the body will work. Nutrients -- such as minerals or vitamins like calcium, phosphorus, and vitamin D – have a great impact on the proper development of the cartilage, bone, and musculature of your offspring. It must be noted that there is no precise, most favorable time period for the changing of nutrition habits. Food that has all of the necessary nutrients is essential either before or during pregnancy and lactation. Every day is a good day to start living a healthier life.

It would be better to quit drinking any alcoholic beverages, smoking, or using drugs even before you become pregnant, but when you become aware that you’re pregnant then alcohol and tobacco must be excluded from your lifestyle. As for drugs, I think that we can’t over-emphasize the danger posed to the future baby (baby can become addicted and potentially develop severe epileptic seizures or even die). It would also be wise to avoid or limit the consumption of drinks with caffeine; high caffeine consumption has been linked to an increased risk of miscarriage. Caffeine is a stimulant and it contributes to increasing blood pressure and heart rate, as well as frequency of urination, which may lead to [+ dehydration+]. [2]

- Reduce sugar intake and substitute it with fruits, veggies and grains (fiber food). During pregnancy, hormones circulate through a woman’s body in larger quantities and among them is insulin. Sometimes, usually around the 24th week of pregnancy, gestational diabetes may appear, so it would be wise to check your blood sugar level regularly. [3]

Malnutrition (lower body weight than recommended), and obesity have a great impact not only in the beginning but also during the whole pregnancy. Possibilities include getting hypertension, gestational diabetes, various urinary tract infections, and it may also cause miscarriage, extremely large or small birth weight, or developmental delays of the baby.

The most vulnerable time in a baby’s development is in the first three weeks of pregnancy, when many women are usually not even aware of being pregnant. I hope that you understand now how big of an impact improper nutrition may have on your offspring.

Why does morning sickness appear?

Morning sickness during pregnancy appears because a new embryo must signal its presence to the mother through a hormonal imbalance that occurs at the beginning of pregnancy. The excessive secretion of hormones starts to flow through your body from the initial placental tissues and that’s the main reason why morning sickness will appear. Secondarily, the choice of food that you eat also affects morning sickness and vomiting.

In some cases a loss of appetite or increased desire for some type of food can be one of the first symptoms of your pregnancy. If you get a huge craving for some specific food (even if it’s an unhealthy choice) you can incorporate it into your diet if you keep diversity and proper spacing between meals. But don’t let those cravings become your justification or excuse to constantly eat this kind of junk food. If you have morning sickness, it would be best for you to eat smaller portions of food more often so at the end of the day you will consume the same amount of food as you did before your pregnancy. The so-called hormonal imbalance occurs during the first few weeks of pregnancy. Progesterone levels rise especially, because their presence is necessary to maintain the pregnancy. One of many diverse functions of the progesterone hormone is to increase the blood flow to the womb as it helps placenta set up properly.

When we talk about morning sickness I need to point out that perhaps this term is misleading. The problem with this name is that the sickness can affect you at any time of the day or night, and some women feel sick all day long. This sign of pregnancy is almost universal for all pregnant women. How common this condition is was confirmed with a survey of 39,710 pregnant women, of whom 73.4% suggested that sickness appeared during the first few weeks, when most of them didn’t even know that they were pregnant. [4] So, what can you do to avoid this condition as much as you can?

*
p<>{color:#000;}. You need to eat at least 5 times during the day

*
p<>{color:#000;}. Keep crackers or almonds near your side so whenever you feel the first symptoms of nausea you can eat one

*
p<>{color:#000;}. Drink water in small sips

*
p<>{color:#000;}. Try not to wear clothes that restrain your belly

Besides changing your current eating habits, you can reduce your sickness if you sleep enough. Otherwise, tiredness can cause a stronger feeling of sickness and make it even worse.

What causes pregnancy cravings?

Even though lots of us adore chocolate, when our maternal instinct “wakes up” most of us will abstain from “bad” food and try to eat healthier during pregnancy. Even if you like to drink an alcoholic beverage during dinner, for example, you will probably pass on it during pregnancy. But if you suffer from any eating disorders, this may be a big problem during pregnancy. The rapid changes in your body can lead to very complicated emotional feelings and can trigger all sorts of negative thoughts, especially if it’s connected with your physical appearance. So you need to “fight” against those cravings with, first of all, very strong willpower. Maybe I will convince you when I tell you that cravings for certain foods depend mostly on our eating habits. Women from Tanzania have cravings for mangoes and most women in America have cravings for dairy products and sweets. The Department of Food Science and Technology at Sokoine University carried out a study where 204 pregnant women participated. [5] Their aim was to determine the frequency and duration of pronounced dietary cravings and food aversions. They found out that 23.3% of women craved meat and 22.7% craved mangoes. But at the University of Tennessee Nutrition Department, researchers do the same kind of research and among all participants, mostly adolescents, almost 86% report cravings for sweets, especially for chocolate and dairy products. [6]

 

The Key Role of Supplements throughout Pregnancy: When to Begin and End

First of all, supplements can’t be used as an alternative to a meal! It’s a fact that sometimes manufacturers enrich foods with extra nutrients because some of the nutritional ingredients will be lost throughout the manufacturing process. A good example of enriched food is white flour, which manufacturers usually enhance with an extra dose of vitamin B so it’s more similar to what that the natural grains from which the flour is produced would contain. So, there are lots of different ways that we can consume dietary supplements. Sometimes we are aware that we eat food with added supplements and sometimes we are not aware that some specific food is enriched with added supplements. That’s why it is very important to read the labels of food products so you can know how much and what kinds of supplements you have consumed through food.

In most cases, additional consumption of supplements isn’t needed if you eat a variety of foods. Folic acid or vitamin B9 is one of the B complex vitamins that is soluble in water and is one natural component found in food. This vitamin cannot be stored in our body and it should be consumed through folate-rich food every day. Liver, eggs, dark green vegetables like broccoli and spinach, dried legumes like garbanzo beans or lentils, fruits and fruit juices, and nuts all contain folic acid in its natural form known as folate. Any deficiency of that vitamin leads to anemia because it is needed for making red blood cells. [7] Folic acid is an essential compound during pregnancy for proper growth of the uterus and growth and development of the placenta and the fetus itself. Many kinds of damage to the fetus can occur if you don’t have enough folic acid during the first few weeks of pregnancy. “Neural tube defects” result in birth defects of the brain, spine, or spinal cord (when the neural tube doesn’t come to a complete closure, it leads to incomplete closure of the spinal column). [8]

The U. S. Public Health Service even said, “All women who have already had an NTD-affected pregnancy should consume 0.4 mg (400 micrograms) of folic acid every day when not planning to become pregnant” and to plan for the “consumption of 4 milligrams (4000 micrograms) of folic acid daily beginning one month before they start trying to get pregnant and continuing through the first three months of pregnancy.” [9] Since folic acid started to be used as a provisional tool in the prevention of the consequences that may arise in the development of the fetus, the percentage of damage to the nervous system of the newborn was reduced from 62% to 75%. [10] Because of this reason, you should take folic acid in the form of supplements at least a month before you become pregnant and, optimally, three months before your planned pregnancy. The recommended dose of folic acid is 400 micrograms per day before pregnancy and, from the beginning of pregnancy until the end of the first trimester, a total intake of 600 mcg is recommended. That includes folic acid from food without added nutritional supplements. [11] Keep in mind that a lack of folic acid can negatively affect your baby, but excess intake (above 1000 micrograms) will affect your own health. Excessive amounts of folic acid can be directly connected to increased cancer rates of the colon. [12] Also, if you keep using folic acid supplements after the first trimester, you can put the health of your child at risk and unwittingly increase the chance that your baby can develop childhood asthma, up to 26%, before the fifth year of her or his life. [13] Remember that folic acid can be possibly unsafe if it’s taken in larger doses for a longer time period.

If you eat and choose healthier and more diverse foods, you don’t need to involve other types of supplements during your pregnancy. Before you decide to add some supplements, it would be wise to consult with your gynecologist.

Nutritional Needs during Each Trimester of Pregnancy

Physical changes aren’t too visible during the first trimester of pregnancy, but these changes can still be major. Why? Because of the huge hormonal changes that happen in the relationship between estrogen and progesterone (female sex hormones). As I explained in the previous chapter, this imbalance is the main cause of morning sickness, but also some other symptoms -- such as dizziness, headaches, anxiety, and even insomnia. When we talk about nutrition during these first trimesters, it mainly depends on your physical condition before pregnancy (this includes your previous weight, eating habits, age, physical activity and general health condition). You need to know that during the first three months of your pregnancy, your baby’s organs will be formed completely, so during this period it’s essential for you to consume the optimum amount of nutrition, so your baby can develop smoothly. Don't continue any kind of dieting even if you are obese! You should change your eating habits with a healthier choice of food and you should keep your daily intake of calories the same as any other woman, i.e. between 2000-2200kcal. If you are a bit overweight, it can lead to a higher risk of getting gestational diabetes, and it would be good to restrict your diet, but only when it comes to sweets and, of course, alcoholic drinks and smoking.

If you’re of average weight (not obese or to thin), in the first three months your increment of weight gain shouldn’t be more than one kilogram or two pounds. For the next three months it would be optimal, for you and your baby, for you to gain up to about three kilograms, or six pounds, and in the last three months of pregnancy, weight gain can go up to two kilograms, or four pounds, per month. European recommendations are a little bit different from the recommendations of the United States because they include increased caloric intake of 200kcal per day only in the third trimester, and US recommendations include higher intake during the second and third trimester of pregnancy up to 300kcal per day. I need to emphasize that every person is different and that you don’t need to strictly adhere to these recommendations. It is more important to pay attention to the quality of food and the proper combination of it.

During pregnancy, there shouldn’t be too much time between meals, and breakfast should be essential!

As your baby takes calcium from your body during pregnancy, it would be wise for the highest intake of calcium to be during breakfast after a good night’s sleep. The simplest calcium intake can be achieved with simple combinations of food, such as whole grain cereals combined with milk, dairy products, or canned fish (sardines, mackerel). It would be good if you chose to eat dark green veggies like broccoli, spinach, kale, cabbage, Brussels sprouts, lettuce, or peas, as much as possible for lunch and dinner. If you don’t buy organically grown vegetables and fruits, then it would be better to wash fresh vegetables under running water first, due to the high content of various pesticides and herbicides in veggies and fruits.

If your habit is to eat mixed and varied food than there is no need for additional protein intake during the first three months; intake of meat should be between 120g, or 4 oz, to 150g, or 5 oz, a day. In the second trimester, because of the growth of your baby, your need for protein increases slightly, so you can consume meat a bit more – up to 200g, or 7 oz, during the day, and in the last trimester you can increase the amount of meat up to 250g, or 9 oz, per day. It would be better to divide this amount of meat between lunch and dinner.

When it comes to the intake of fats during pregnancy, it shouldn’t be different from any healthy adult woman, but since the brain mass in the fetus increases up to five times in the last trimester of pregnancy, it is essential to consume more Omega-3 fatty acids, which can be achieved by consuming a bit more nuts, seeds, cold-pressed olive oil and fatty fish.

Don’t forget that the daily needs of each pregnant woman are individual, as I already mentioned, and it depends on many factors. I would rather say that these are only general recommendations for healthy nutrition during pregnancy. You can see how one healthy plate should look through Harvard Healthy Eating Plate.

Besides food, what kind of beverages you will drink during pregnancy is very important. My advice to you is to drink plenty of water. There are many recommendations about the amount of water we need to consume during the day. The minimum intake for water is the quantity that equals the loss of water from our body and which prevents unpleasant effects, such as dehydration. We lose water from our body via urine, feces, respiration, and through sweating. In addition, if we increase our physical activity or when the outer temperature is very high, like during summer, we lose more water from our bodies. During a day we can lose between 2675ml, or almost 11 cups, of water and for men this loss can be up to 3205ml, or 16 cups, of water. [14] But don’t worry; you don’t need to drink that many cups of water during the day, because we consume water through food too. Every veggie, milk, dairy product, and fruit contains plenty of water, even meat does. But it would be good for you take in more water (8 cups of water or freshly made juice would be good not just for you, but for your baby too) during pregnancy.

 

When we talk about beverages, it would be wise for you to restrict coffee and soda intake and because they contain caffeine. Caffeine is a strong stimulant and it will increase the frequency of urination, so you will lose more water from your body. Caffeine also has the ability to cross through the placenta to your baby and cause changes in your baby’s sleep pattern. If you consume more than 200mg of caffeine through coffee or soda drinks or some tea during the day, you can increase the risk of a miscarriage. [15] Try to reduce the intake of coffee during pregnancy and also during breastfeeding if you want good sleep for yourself and your baby.

 

 

 

Probiotics and Prebiotics: What They Are and Why We Need Them

 

The modern way of life includes a great deal of new technologies in the food industry with the aim of improving the taste of food or to extend the expiration date of products or just to produce a completely new taste of some product. This means that the food we eat today is filled with lots of artificial chemicals, some of which even bring lots of benefits for our health. Some of them have existed in nature for centuries and nowadays we are able to produce them in modern laboratories, all in order to improve some nutritional aspects of food. We all know that our body contains “good” and “bad” bacteria which can improve or worsen our health (pain in our stomachs or some allergic reactions to food can appear). As a result of modern nutrition, we can “nurture” more good bacteria in our guts that can help us with better digestion, or we can make the best environment for the production of the bad bacteria that will harm our stomach, and leave us feeling like a “pumped-out balloon” because that kind of bacteria will settle in a higher number in our intestines. So, it’s essential for us to consume more probiotics and prebiotics in our organism. So what are probiotics and what are prebiotics? [16] The main difference isn’t just in one letter of the alphabet.

When we talk about probiotics, then we are talking about “live” bacteria or microorganisms that are useful for our intestinal flora. The most well-known of them are bifidobacteria and lactobacilli, which are added to yogurt and other dairy products. Besides those, probiotics that are settled in our guts can also be found in breast milk – which is essential for your baby, especially during the first days of her or his life because its main effect is antimicrobial.

On the other hand, prebiotics are not live microorganisms -- they are “food” for good bacteria or probiotics. At its simplest, prebiotics are types of plant fiber which our bodies can’t break down and use in some other form as it can with other nutrients that we ingest.

Probiotics and prebiotics play a critical role if you don’t want to have any digestive problems.

How to Prevent Excess Weight Gain during Pregnancy

 

For most pregnant women, discovering this “secret” is worth a million dollars, especially if everywhere you turn, people encourage you to eat for two: be picky! The first thing that you need to do is to empty your fridge of unhealthy and highly caloric food. As we all know, “far from the eyes, far from the stomach.” Try to choose food low in calories, such as fresh fruits or some veggies. Instead of potato chips, cut some carrots into sticks and keep it on the table or within your sight.

Always keep a bottle or glass of water near you – sometimes we are just thirsty, but if we have a bar of chocolate in front of us, we will probably choose the snack over water.

Try to eat slowly and chew every bite well. When you eat slowly, you give your sense of taste a chance to really “feel” the flavor of the food you eat, and the best part is that you will have enough time for your brain to recognize and send a signal to your stomach that you are satiated.

When you go out to restaurants, choose places where you can order freshly prepared soups and meals with veggies, or salads without added dressings. Avoid fast food restaurants.

When you eat bread, pastries, or cereals, always choose those which are made from whole grains and try to stick to one serving during a meal.

It would be good for you to consume about four servings of milk or dairy products each day but you don’t need to have them with higher amounts of fat – choose low fat products.

If you have morning sickness, keep a piece of a toast or a few almonds nearby.

Eat smaller portions but more frequently. It would be good for you to divide your food between five to six meals during the day.

Top 5 Types of Food for a Healthy Pregnancy

 

#
p<>{color:#000;}. Whole grains -- cooked cereals or rice or in the form of pasta -- must be included in everyday meals, especially breakfast. High fiber content in whole grains is just one of the bigger reasons to eat them. The fiber content keeps our bowel movements in optimal condition. Any imbalance of bowel movements elevates the risk of major and minor colorectal disorders — from suffering from constipation (includes symptoms such as stomach pain or discomfort, tension, and hard stool) to hemorrhoids and even the development of colon cancer. [17] I need to warn you that whole grains also contain phytate or phytic acid, so cereals need to be soaked in water overnight to reduce their phytate content, because phytic acid reduces absorption of iron and zinc in our bodies. 98% of phytate can be eliminated if you keep cereals in water for more than 4 hours. [18] Consumption of whole grains will generally lower the risk of any heart disease. Any form of whole grain -- including whole wheat, brown rice, oats (steel-cut is better than instant), barley, millet, rye, quinoa, buckwheat, and corn should be part of your daily menu. Don’t forget that eating whole grains will additionally keep your weight more stable and that’s very important during pregnancy. Food with high fiber content can be a big help in your fight against morning sickness.

#
p<>{color:#000;}. Seeds -- such sesame, pumpkin, sunflower, caraway, flax — are high in magnesium, copper, iron, calcium, Omega-3 fatty acids, folates, and soluble fiber. During pregnancy, your bones and teeth could be endangered if you do not get enough calcium and magnesium, while the Omega-3 acids are good for your baby’s brain and eyes. Simply add them to smoothies or homemade fruit yogurt, combine them with cereals, make muffins, sprinkle them on a salad, or add to purees or porridge. These nutrients during pregnancy also lower the risk of neural tube defects in your baby or a set of physical and mental traits such as Down’s syndrome, autism, dyslexia, childhood cancers, obesity, and defective fetal cell membranes associated with maternal diabetes. [19] Just one teaspoon contains 1g of fiber, 12.7mg of magnesium and 8.3mg of calcium (Nutrient data for this listing was provided by USDA).

#
p<>{color:#000;background:#fff;}. Fatty fish contains high amounts of essential Omega-3 fatty acids, which are important for the proper functioning of the baby’s brain. Omega-3 fatty acids are several unsaturated fatty acids that our body cannot create, so we must take them in through food. A fish which is relatively low in mercury, compared to other fish, is Salmon. Sea fish are also rich with Niacin, or [+ vitamin B3+], which pregnant women need to consume in the amount of 18mg per day. Norwegian salmon has the highest Niacin amounts (100g or a 3.5 oz serving) that such sea fish can, satisfying almost all your needs that the RDA recommends for adult. [20]

 

#
p<>{color:#000;background:#fff;}. Legumes (beans) are one of the most helpful ingredients to avoid the nausea and vomiting that generally appear during the first trimester, because legumes will keep your tummy feeling satisfied and full. Beans are high in proteins, minerals, and fibers, so if you prefer vegetarian cuisine then beans represent a valuable source of proteins.

 

#
p<>{color:#000;background:#fff;}. Eggs -- especially egg yolk - contains a large amount of Lecithin (a type of fat) and a compound, Choline, which is similar to vitamin B, and plays an important role in the development and functioning of the baby’s brain. [21] Nutrients and many bioactive substances which eggs offer can improve the health of any pregnant woman. [22] Moderate egg [_ consumption -- _] up to one a day -- will help your baby to develop properly.

S[]ome Simple-to-Make Healthy Recipes

 

Waffles with sesame seeds

Preparation Time: 15 -20 minutes

Type of food: Breakfast

 

Ingredients for 40 servings:

 

*
p<>{color:#000;}. 2 cups of rye flour

*
p<>{color:#000;}. 5 tbsp of sesame oil

*
p<>{color:#000;}. 1 cup of milk

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p<>{color:#000;}. 3 beaten eggs

*
p<>{color:#000;}. 1 tsp of baking powder

*
p<>{color:#000;}. 1.5 tsp of salt

*
p<>{color:#000;}. 2 oz of sesame seeds

 

Preparation:

1. Mix all ingredients well and then knead the dough.

2. Make balls and bake in a hot and oiled waffle iron until golden on both sides.

Blueberry Smoothie

Preparation Time: 5 minutes

Type of food: Beverage for a Snack

 

Ingredients for 1 serving:

*
p<>{color:#000;}. ½ cup of freshly-squeezed orange juice

*
p<>{color:#000;}. 1 cup of blueberries

*
p<>{color:#000;}. 1 large banana

Preparation:

#
p<>{color:#000;}. Add all ingredients to a blender and process until smooth. Serve chilled.

Mixed Tuna Salad

 

Preparation Time: 15 minutes

Cooking Time: 8 minutes

Type of food: Lunch

 

Ingredients for 4 servings:

*
p<>{color:#000;}. 1 cup of chopped lettuce

*
p<>{color:#000;}. 2 hard boiled sliced eggs

*
p<>{color:#000;}. 5 oz of Feta Cheese

*
p<>{color:#000;}. 1 medium-sized chopped tomato

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p<>{color:#000;}. 2 tbsp of chopped onions

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p<>{color:#000;}. ½ of a small sliced avocado

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p<>{color:#000;}. 1 can of Tuna in oil

*
p<>{color:#000;}. 5 tbsp of sour cream

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p<>{color:#000;}. Pinch of salt and pepper

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p<>{color:#000;}. 2 tbsp of real Mayonnaise (optional)

 

 

Preparation:

#
p<>{color:#000;}. Pour cold water into a saucepan and add eggs, turn the stove on high and when it starts to boil, cook for 8 minutes.

#
p<>{color:#000;}. Cool, peel, and slice them and mix with all ingredients except Mayonnaise and sour cream.

#
p<>{color:#000;}. Separately stir these 2 ingredients, until they combine, add salt and pepper, and pour over the salad.

 

Chickpea Stew with Spaghetti

 

Preparation Time: 5 minutes, provided that the chickpeas have been submerged in water overnight.

Cooking time: 25 minutes

Type of food: Lunch

Ingredients for 2 servings:

*
p<>{color:#000;}. 1 cup of chickpeas

*
p<>{color:#000;}. 4 oz of dry whole wheat spaghetti

*
p<>{color:#000;}. 2 tbsp of parsley

*
p<>{color:#000;}. 3 cloves of garlic

*
p<>{color:#000;}. 2 tbsp of olive oil

*
p<>{color:#000;}. 1 tsp of Sea Salt

Preparation:

#
p<>{color:#000;}. If chickpeas have been submerged in water overnight, cook them with 2 cups of water for about 20 minutes, otherwise you will need to cook them for about 40 minutes.

#
p<>{color:#000;}. In the same saucepan in which you cooked the chickpeas, put the spaghetti to cook.

#
p<>{color:#000;}. When the meal is cooked, season it with olive oil, garlic, parsley, and salt. The denseness of the stew is determined by your own preference.

 

Salad of Brussels Sprouts and Buckwheat Porridge

Preparation Time:10 minutes

Cooking Time: 25 minutes

Type of food: Dinner

 

Ingredients for 4 servings:

*
p<>{color:#000;}. 4 cups of Brussels sprouts

*
p<>{color:#000;}. ½ cup of cooked Buckwheat

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p<>{color:#000;}. 1 cucumber

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p<>{color:#000;}. 1 sweet red or yellow pepper

*
p<>{color:#000;}. 2 tbsp of parsley

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p<>{color:#000;}. 1 tsp of sunflower seeds

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p<>{color:#000;}. Pinch of salt

Dressing:

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p<>{color:#000;}. 1 tsp of dry mix seasoning

*
p<>{color:#000;}. 5 tbsp of water

*
p<>{color:#000;}. 2 tbsp of lemon juice

*
p<>{color:#000;}. 4 tbsp of extra virgin olive oil

 

Preparation:

1. Put Brussels sprouts in a pot until water boils. When it’s half cooked, drain the water.

2. Cut Brussels sprouts in half.

3. Heat olive oil in a saucepan and fry Brussels sprouts, while rotating, until you get a nice dark color around the edges (about 5 min) on medium heat.

4. Cook Buckwheat porridge for 10 to 15 minutes in slightly salted boiling water, drain and cool it.

5. In a bowl, mix Buckwheat porridge, Brussels sprouts, diced pepper, cucumber, and parsley

6. Stir water and lemon juice together, add spices, and let it stand for about 10 minutes. Then add extra virgin olive oil, and pour over salad. Sprinkle with seeds and mix well.

 

 

Conclusion

 

You need to know that when you are pregnant you should eat healthy, both for yourself and for your baby. Keep in mind that through your blood, your baby gets all nutrients and oxygen, hormones, and vitamins, and therefore, you need to avoid the condition of anemia at any cost. You can have some influence on reducing your sickness during the first months of pregnancy if you sleep enough; exhaustion can be a source of stronger feelings of sickness and make it even worse. Bear in mind that you are pregnant, not ill, so if your physician doesn’t tell you otherwise you can freely engage in some forms of recreation, such as walking, swimming, or moderate fitness regimes.

As you saw throughout this whole book, food has a BIG influence on the proper development of your baby, so choose wisely what kind of food you will prepare and eat. Don’t be too lazy to read the labels of products and you always will be informed about what kinds of ingredients you feed your baby. Fruits and vegetables (especially dark leafy veggies) are particularly important, because they contain essential minerals and vitamins.

There will be no “end of the world” if you occasionally eat some unhealthy pastry or sweets, but keep in mind that with this food you feed your baby too. After childbirth, it would be desirable to nurse your baby for the next six months. During this period, don’t try to keep any kind of restricted diet, because your baby’s health depends a lot on the quality of your milk. To lose the excess weight that you got during nine months of pregnancy, you will need about the same amount of time.

Good sleep, moderate exercise, smaller but more frequent meals during the day, regular hydration with water, positive attitude -- and you will enjoy your pregnancy.

[* -- Catherine Davis *]

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Expecting a Baby: Research-Proven Guide and Nutrition Plan for a Healthy Pregnan

Are you looking for a Reliable Guide and Nutrition Plan for a Healthy Pregnancy? Eating the right foods during pregnancy is more important now than ever! Staying healthy during pregnancy really depends on you, so it's critical to arm yourself with the accurate information about the many reliable ways to keep you and your baby as healthy as possible. This book provides essential information based on a great number of references for parents-to-be to achieve a healthy lifestyle. Inside the book, you will also find out: - What is proper nutrition and how to apply it during pregnancy - Helpful tips to prevent excess weight gain during pregnancy - Simple-to-Make Healthy Recipes each day - And much more

  • Author: Catherine Davis
  • Published: 2016-05-03 02:20:14
  • Words: 6578
Expecting a Baby: Research-Proven Guide and Nutrition Plan for a Healthy Pregnan Expecting a Baby: Research-Proven Guide and Nutrition Plan for a Healthy Pregnan