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Tuesday, July 27, 2021

NUTRITION GUIDE FOR PREGNANCY

 


NUTRITION GUIDE FOR PREGNANCY

STAY FIT UP TO DELIVERY

1. INTRODUCTION

If you are pregnant and interested to know about nutrition, interested in healthy lifestyle and heard lots of information and you have no idea whether it is true or not that blog is just for you

Also, if you are pregnant and a physique, figure or bikini or any athlete competitor that blog is also for you

And because pregnant nutrition does influence on the baby it is extremely important to understand exactly what are you going to eat

We hear all the time advices you should eat that and not that and we really need to know what the science say and because we rely on it mainly (FDA and food agencies) we tend to tell you our recommendation based on pure science.

2PREGNANT WOMEN TYPES:

A Workout Routine for Pregnant Women That Takes Only 6 Minutes

A. Bodybuilders /physique /power lifting / Athletes

So if you are one of these category you can’t just eat whatever on the table you still have to follow your diet routine, so being pregnant will add a baby on top of your muscles that need to be fed that means more clean calories, more protein and more vitamins need to be consumed, so let us have a look what your body needs if you are on that category :

Protein:

the recommended protein intake is 2 to 2.2 grams of protein per kg of body weight

you will weight yourself and increase your protein intake by 10% to maintain your muscles and feed your baby

P.S. If you stopped working out you can reduce your protein to 2 grams per kg of bodyweight

CARBS:

It is really very difficult to estimate a number because it varies greatly so you can raise your carbs slightly and monitor your body fat, you do not need to add fats in your body as it is not healthy at all so staying away from sugar is a good advice unless you are in a pregnancy food craving

Keep your carbs clean so (Basmati Rice, Rice cakes, Sweet potato, Baked potato, brown pasta, Ezekiel bread and oats)

FATS:

Again, you need to keep your fats in moderation or low and only consume healthy fats with exceptional days to eat other fats that should be minimum so one or maximum two days week to have regular far intake per meal

So healthy fats will be very beneficial for you and your baby so keep your fats the same as before or increase it 10 to 20% more

B. Non-Athletes:

As those are the majority and most probably you will not have the nutrition knowledge as an athlete so you need to read and understand very carefully what to do

Being less active or not doing sport regularly need to reflect in your overall calorie intake so you can stay in a healthy shape during pregnancy if you follow below rules:

Protein:

As protein help our muscles to recover, you need that protein in order to perform your daily activities and keep a high level of energy and nutrition in your muscles and also feed your baby

So, to make it easier we have made a table of protein intake below:

CARBS:

it will be the same as we mentioned above stay in moderation and only consume clean carbs (Basmati rice, rice cakes, Brown pasta, Ezekiel or brown bread, oats)

FATS:

Again, you need to keep your fats in moderation or low and only consume healthy fats with exceptional days to eat other fats that should be minimum so one or maximum two days week to have regular far intake per meal

So healthy fats will be very beneficial for you and your baby so keep your fats the same as before or increase it 10 to 20% more

C. Vegetarians

If you are a vegetarian you don’t have to worry about anything you can still follow your eating habits and yet keep your baby healthy

Protein:

Keep your protein as you usually eat plus added 10% on the total daily consumption, so what can you consume to stay on a high protein diet

  1. EGGS
  2. DAIRY: cottage cheese, milk, Greek yogurt
  3. Tofu (Asian)
  4. Legumes
  5. Chickpeas
  6. Lintels
  7. Beans
  8. Falafel (middle-eastern)
  9. Humus (middle-eastern)

CARBS:

it will be the same as we mentioned above stay in moderation and only consume clean carbs (Basmati rice, rice cakes, Brown pasta, Ezekiel or brown bread, oats)

FATS:

Again, you need to keep your fats in moderation or low and only consume healthy fats with exceptional days to eat other fats that should be minimum so one or maximum two days week to have regular far intake per meal

So healthy fats will be very beneficial for you and your baby so keep your fats the same as before or increase it 10 to 20% more

D. Vegans

Eating Salads in Pregnancy - Importance & 5 Delicious Recipes

As mentioned above stay on your eating habits as well

PROTEIN:

Keep your protein as you usually eat plus added 10% on the total daily consumption, so what can you consume to stay on a high protein diet

  1. Tofu (Asian)
  2. Legumes
  3. Chickpeas
  4. Lintels
  5. Beans
  6. Falafel (middle-eastern)
  7. Humus (middle-eastern)

FATS:

Again, you need to keep your fats in moderation or low and only consume healthy fats with exceptional days to eat other fats that should be minimum so one or maximum two days week to have regular far intake per meal

So healthy fats will be very beneficial for you and your baby so keep your fats the same as before or increase it 10 to 20% more

3. VITAMINS

Key Nutrients You Need

  • Calcium. Helps to build strong bones and teeth

     Dairy products

  • Iron. Helps red blood cells deliver oxygen to your baby

    Cashews, Lentil, Artichoke, Bananas, Sugar cane, lean meat, whole eggs, Spinach

  • Vitamin A. You need this vitamin for healthy skin, eyesight, and bone growth

     Broccoli, carrots, fish, Liver, cantaloupe, Milk

  • Vitamin C: Tomato, Orange Juice, Lemon, green and red peppers, cabbage
  • Vitamin D: Mackerel, Salmon, Tuna, portobella, Mushrooms
  • Vitamin B6: Poultry, Peanuts, soya beans, Wheatgerm, oats, bananas
  • Vitamin B12.: Milk, Meat, Fish, eggs, cheese
  •  
  • 4. CRAVINGS:

When Do Pregnancy Food Cravings Starts And How To Control?

Remember craving during pregnancy is very natural and that is due to lots of hormonal changes, so you do not need to stress yourself out, if you have 80% to 90% clean food along with your activities then it is fine to have them but always try to make sure that craving won’t make you miss any meals also let us give you some hints and tips to stay in the healthy line in a table:

CRAVINGSHEALTHY ALTERNATIVES
ChocolateProtein bars or Dark chocolate low sugar
saltRice cake with salt
Potato ChipsHomemade fat free Chips
EggsBoiled or pam spray omelet (well cooked)
PicklesHomemade low sodium
LemonsNo problem but not on empty stomach
Fruitstry to eat it post breakfast
Ice-CreamLow sugar or sugar free
CheeseCottage, low fat, mozzarella, Feta
BaconAdd it in a sandwich with eggs rather than eating ton of them
Peanut butterTo avoid eating the whole jar pair it with banana or apple or spread on a brown toast
  1. MERCURY DATA:

Mercury containing foods has had a wide controversy and it seems like whenever you met a dietician or a doctor will speak about avoiding Tuna and mackerel as they are rich in Mercury, is this true? And what is the FDA say about that:

The FDA never said avoid Tuna or Mackerel instead they put some standards not to exceed six ounces of white (albacore) tuna per week (of your 8 to 12 ounces weekly) which is the highest mercury of all tuna Although canned light tuna is lower in mercury by third so you can consume up to 600 grams per week which is pretty a lot for any regular person so with that said no one will ever eat that much of tuna in a week anyway

So next time when someone say avoid tuna tell them check FDA standards

5. FOOD TO AVOID:

    1. Processes food
    2. Cheetos and lots of packed potato chips as there is preservatives which is not healthy
    3. Uncooked eggs, chicken, beef or fish (Sushi can be eaten in moderation and make sure its from a trusted restaurant)
    4. Spicy food
    5. Greasy food
    6. Processes meat

6. Bottom Line:

Being healthy weather, you are pregnant or not is a lifestyle, its not a temporary diet that you follow, instead it should be your regular daily habit

So, weather you are going to a movie or visiting a friend try to stay healthy because remember there is always an alternative

If you go out a lot and got no lunch box remember you will get craving and then eat whatever on the go and that we need to avoid,

Planning is everything, having a Caesar salad with rice cake in your bag won’t harm, carrying a read to drink protein or a protein bar is a good snack too

We know that you need to have some burger and fries as well and it’s okay once in a while

Let me know your opinion in the comment section below…

 

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