Diet and nutrition is among the most vital topics that should not
be overlooked during pregnancy. After all, with today's fast-paced
lifestyle, convenience-centered products have become integral in our
day-to-day living. Among these products are processed foods and fast
food items that dominate the super markets. As such, it is all too easy
for most of us to get carried away and make ultimately unhealthy
decisions when it comes to our food choices.
A significant portion of our diet is dominated by junk food and processed food items because they are all too easily available. However, these types of food, more often than not, are harmful to our bodies. This is especially true for women during pregnancy because this is a crucial point in their health. This unhealthy diet will only bring about higher risks for health-related problems not just to the mothers but their babies as well.
Tips to Make Meals Healthier
Putting more care and planning into your food plans is the first step in achieving good nutrition. We know it's difficult to resist the urge of using excessive salt or fat (e.g. butter) in preparing your meals when you've already become accustomed to it. Fortunately, there are ways to make it an easier transition for you.
Here are some guidelines to help you overcome bad cooking habits and start working on a healthier pregnancy and diet:
1. If you find yourself having to add cheddar, parmesan or any other cheese into your dish, try to regulate the amount by putting just 50% of the suggested amount. In short, cut the cheese portion in half so you will cut the total fat from the cheese in your dish in half as well. In this way, you will get the calcium and other nutrients from the cheese as well as avoid sacrificing the dish altogether.
2. If the recipe requires granulated or confectioner's sugar, reduce the suggested amount by 25% to 50%. Your dish will still have a mild sweetness to satisfy your palate but without the additional risks for gestational diabetes.
3. If you love to season your dishes with a lot of salt, you will have to wean yourself from it. Too much salt in your diet increases your risks for increased blood pressure during pregnancy. Try to minimize your salt intake by using only ½ teaspoon of salt if you usually use 1 teaspoon for your dishes. If you think it's too bland for your taste, you can use spices for your food. Spices are rich in flavor and also contain essential nutrients like choline, which helps your baby's brain development.
4. Adding spices to your dishes bring a wealth of new flavors to your dish. More and more people are beginning to use a variety of spices to replace salt. Salt is actually weaker than spices as seasoning because you have to use a relatively larger portion of it to get a stronger taste compared to spices. You will also find that spices are actually more refreshing when flavoring your meats and vegetables. You can also add vinegar and citrus juices along with the spices.
5. Vegetables are among the best sources of vitamins, minerals, and fiber. Hence, they're a great investment when it comes to improving or maintaining your health. Best of all, there is no restriction when it comes to the amount you're allowed to eat. Double the vegetable portions in your dishes to maximize your meals healthful benefits!
For example, if you usually put 1 cup of peas, put 2 cups. Instead of just 1 potato, put in 2 potatoes. This may need a little more seasoning than usual, but there'll be more vegetables for you to munch on. The more vegetables you eat, the better for your health.
A significant portion of our diet is dominated by junk food and processed food items because they are all too easily available. However, these types of food, more often than not, are harmful to our bodies. This is especially true for women during pregnancy because this is a crucial point in their health. This unhealthy diet will only bring about higher risks for health-related problems not just to the mothers but their babies as well.
Tips to Make Meals Healthier
Putting more care and planning into your food plans is the first step in achieving good nutrition. We know it's difficult to resist the urge of using excessive salt or fat (e.g. butter) in preparing your meals when you've already become accustomed to it. Fortunately, there are ways to make it an easier transition for you.
Here are some guidelines to help you overcome bad cooking habits and start working on a healthier pregnancy and diet:
1. If you find yourself having to add cheddar, parmesan or any other cheese into your dish, try to regulate the amount by putting just 50% of the suggested amount. In short, cut the cheese portion in half so you will cut the total fat from the cheese in your dish in half as well. In this way, you will get the calcium and other nutrients from the cheese as well as avoid sacrificing the dish altogether.
2. If the recipe requires granulated or confectioner's sugar, reduce the suggested amount by 25% to 50%. Your dish will still have a mild sweetness to satisfy your palate but without the additional risks for gestational diabetes.
3. If you love to season your dishes with a lot of salt, you will have to wean yourself from it. Too much salt in your diet increases your risks for increased blood pressure during pregnancy. Try to minimize your salt intake by using only ½ teaspoon of salt if you usually use 1 teaspoon for your dishes. If you think it's too bland for your taste, you can use spices for your food. Spices are rich in flavor and also contain essential nutrients like choline, which helps your baby's brain development.
4. Adding spices to your dishes bring a wealth of new flavors to your dish. More and more people are beginning to use a variety of spices to replace salt. Salt is actually weaker than spices as seasoning because you have to use a relatively larger portion of it to get a stronger taste compared to spices. You will also find that spices are actually more refreshing when flavoring your meats and vegetables. You can also add vinegar and citrus juices along with the spices.
5. Vegetables are among the best sources of vitamins, minerals, and fiber. Hence, they're a great investment when it comes to improving or maintaining your health. Best of all, there is no restriction when it comes to the amount you're allowed to eat. Double the vegetable portions in your dishes to maximize your meals healthful benefits!
For example, if you usually put 1 cup of peas, put 2 cups. Instead of just 1 potato, put in 2 potatoes. This may need a little more seasoning than usual, but there'll be more vegetables for you to munch on. The more vegetables you eat, the better for your health.
Arnold Basken is a pregnancy diet expert. For more great tips on pregnancy and diet, visit http://www.pregnant-women-diets.com.
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