Why Live Large: Live Healthy

A Healthy Pregnancy Diet For Mother And Child

During pregnancy a healthy pregnancy diet is very important, not just for your baby but for you too. Sometimes eating right can be difficult, especially in the first trimester, when you are feeling nauseous all the time. Don’t worry about the amount, try and eat as much as you can, but the nutritional content of your diet is what’s important. You will need to make sure that you get plenty of protein and calcium, all important for a developing baby, and a low fat diet is also important during pregnancy.

Meal Plans

The key to keeping yourself happy during pregnancy with a healthy pregnancy diet is to keep meal plans varied and manageable. You want to eat meals that contain all the important nutrition you need. In the mornings a cup of orange juice, skim milk, or herbal tea is a good way to start the day. Breakfast foods such as whole grain cereal, oats with wheat bran, yogurt and fruit, or whole wheat pancakes are all good ideas.

You will notice that you don’t always feel hungry even though you are supposed to be eating for two. You only need about 300 extra calories in a healthy pregnancy diet to ensure proper development of your baby. Something like a chicken salad or a turkey and cheese sandwich on whole wheat bread is a good lunch. Remember to include vegetables and fruit with every meal.

Red meat is important in moderation; you will need lots of iron and vitamin B-12 during your pregnancy. You might not be able to get all the iron and vitamin B-12 you need from even a healthy pregnancy diet. To balance this out it is important to take pre-natal vitamins to complement a healthy pregnancy diet.

If nausea and heartburn are getting to you during pregnancy then you can help this by eating smaller meals more frequently. Instead of three big meals eat six small ones throughout the day. Healthy snacks in a healthy pregnancy diet include fruit smoothies, grapes, and whole wheat crackers with peanut butter.

If you feel nauseous constantly try to avoid drinking liquids with meals. Drink ten to fifteen minutes before your meals. Snack on crackers whenever you feel nauseous or suck on ice chips. Omega 3 fatty acids are important in your diet; fish and flaxseed are two sources of this. Avoid soft cheeses, caffeine and alcohol during pregnancy. You should also avoid pre-prepared salads from delis and grocery stores.

Ensuring A Healthy Vegetarian Diet

If you have just decided to start a vegetarian lifestyle you might be wondering how to maintain a healthy vegetarian diet. Or someone you love might have decided to take the vegetarian path and you’re wondering how to cook for them. When you decide to cut out meat from your diet it doesn’t mean that you will lack any important nutrition. It might take a little extra effort and stocking your pantry with some new foods but there’s no reason that you can’t have a perfectly healthy vegetarian diet.

Protein

Protein is an extremely important part of anyone’s diet and depending on the type of vegetarianism you are following protein sources might be widely available to you. Fish and eggs are good sources of protein but if you are vegan then these sources of protein are eliminated from your diet. Lentils, legumes, nuts, and soy products are all good sources of protein, also important for a healthy pregnancy diet.

Calcium

There are now more non dairy calcium sources on the market. If you are vegan you should drink fortified soy milk, or fruit juices and tofu enriched with calcium. Another option is to start eating more dark green vegetables such as broccoli, kale, collard greens, spinach, and even turnips. All these foods are good non dairy alternatives. You can be sure of getting all the calcium you need from a diet that includes these foods on a regular basis.

Iron and B-12

A lack of iron and vitamin B-12 is a concern in vegetarian diets. There are fewer non meat and non animal by products that offer a solution to the need for vitamin B-12. If you are vegan you might want to look out for cereals fortified with vitamin B-12 or soy products enriched with this vitamin.

However the best way to maintain a healthy vegetarian diet that includes adequate levels of vitamin B-12 is to take a supplement. Iron and vitamin B-12 are especially important in a woman’s diet. A lack of either mineral can result in anemia.

Dried fruit, beans, and peas are all good sources of iron. Lentils and dark leafy green vegetables are also another good source of iron in a healthy vegetarian diet. To help your body to absorb iron you should eat foods that are rich in vitamin C along with the iron rich foods. Vitamin C helps your body to absorb non animal sources of iron as well as being an important part of a healthy vegetarian diet.