Healthy choices during 토토베팅사이트 pregnancy

A new baby on the way is a great reason to take

stock of your current lifestyle. Pregnancy

provides many women with the motivation to eat

well, exercise more and minimize risky habits.

And if you make healthy habits a priority now,

it’ll be that much easier to maintain them after

the baby arrives, meaning you’ll lose the

pregnancy weight faster, have more energy to

devote to your new baby and get back to your old

(or new and improved!) self in record time.

If you already practice a healthy lifestyle,

you’re one step ahead of the game. And even if

all of your choices haven’t been spot on in the

past, pregnancy is a good time to start fresh.

This chapter will show you how to make the

best choices for you and your growing baby

during pregnancy. As an added bonus, your

healthy choices may have a positive effect on

other family members, as well. If you start eating

better and exercising more, others around you

may, too 먹튀검증.

Pregnancy diet

During your pregnancy, you’ll be eating for two

(you and your baby). But don’t think of this as

eating twice as much. You don’t actually need

additional calories each day until the second

trimester. Instead, think of it as eating twice as

well.

If your diet isn’t as healthy as you would like it

to be, or if you tend to skip meals or you eat a

limited variety of foods, start making changes

now. In fact, it’s a good idea to make healthy

eating a part of your pregnancy planning from

the start. Eating well helps create ideal

conditions for early fetal development. Over the

course of your pregnancy, there are certain

nutrients you’ll need more of, too, such as iron,

calcium, folic acid, and other essential vitamins

and nutrients.

Don’t worry! Eating right doesn’t mean taking

the fun out of eating or that you have to follow a

rigid diet. To get proper nourishment, you want

to enjoy a variety of foods.

Making every bite count Truth be told,

there’s no magic formula for a healthy pregnancy

diet. In fact, the basic principles of healthy

eating recommended for everyone apply to

pregnant women as well. What are those

principles? Eat plenty of vegetables, fruits and

whole grains. Choose lean protein and low-fat

dairy products. And select a variety of foods. If

you can remember these key principles, you and

baby will be well on your way to a balanced diet.

Eating a variety of foods over three meals -

and snacking on healthy foods if you’re hungry

between meals - is a good way to get the

nutrients you need. The chart on pages 38 and

39 breaks down the different food groups and

how much of each to strive for daily when you’re

pregnant. Not sure how well your eating habits

measure up? Writing down what you eat every

day for a week or so can help you become more

aware of your food choices and where you might

make improvements.

Also pay close attention to ingredient lists and

nutrition information on food labels. This

information can help you keep track of sugars

and fats, which add calories but little nutrition to

your diet. It’s also wise not to eat too many salty

foods.

If you’re pregnant with twins or other

multiples, you’ll likely need more nutrients and

calories. Talk to your care provider or a dietitian

about how many calories you’ll need.

Foods to avoid During pregnancy, typical food

safety guidelines still apply. However, there are

certain foods you should limit or avoid because

of health risks to your baby. The chance of a

serious complication is small, but it’s best to play

it safe.

-Seafood high in mercury. Seafood is a

good source of protein and iron, and the

omega-3 fatty acids in many fish may

possibly help promote fetal brain

development. However, some seafood

contains potentially dangerous levels of

mercury, which can damage a baby’s

developing nervous system. These fish

include swordfish, shark, king mackerel and

tilefish.

According to the Food and Drug

Administration (FDA) and Environmental

Protection Agency (EPA), pregnant women

can safely eat up to 12 ounces of seafood a

week. That equates to two average-sized

portions or three smaller portions of

shrimp, salmon, pollock, cod or canned light

tuna. Limit albacore tuna and tuna steak to

6 ounces a week. For guidance on many

other types of fish, check recommendations

from the FDA.

-Undercooked meat, poultry and eggs.

Pregnant or not, if you eat undercooked

foods you may experience food poisoning.

But because pregnancy causes changes in

your immune system, you may get sicker

than an individual who isn’t pregnant.

Although rare, it’s possible your baby may

get sick, too.

To prevent foodborne illness, fully cook

all meat and poultry before eating them. Use

a meat thermometer to make sure the meat

is done. If you’re having steak, for example,

the internal temperature should be at least

145 F.

Cook eggs until the egg yolks and whites

are firm, and avoid foods made with raw or

partially cooked eggs. Raw eggs can be

contaminated with salmonella bacteria.

-Raw, undercooked or contaminated

seafood. It’s also best to avoid raw fish and

shellfish, such as oysters and clams, and

refrigerated smoked seafood, such as lox. If

you eat fish from local waters, pay attention

to local fish advisories - especially if water

pollution is a concern. If advice isn’t

available, limit the amount of fish from local

waters you eat to 6 ounces a week, and don’t

eat other fish that week. Most seafood

should be cooked to an internal temperature

of 145 F.

-Processed meats. Meats can become

contaminated during production, especially

if a lot of processing is involved. Sliced deli

meat, bologna, salami and hot dogs can be

sources of a rare but potentially serious

foodborne illness called listeriosis. Listeria,

a type of bacteria, can grow in cold

environments such as refrigerators but

cannot tolerate heat. Make sure hot dogs

and processed meats have been cooked to

an internal temperature of 165 F or

steaming just before serving. There’s less

risk if the meat is sliced from fully cooked

roasts or turkeys, but heating the meat adds

a level of safety.

-Unpasteurized foods. Low-fat dairy

products can be a healthy part of your diet,

but avoid anything containing

unpasteurized milk because the products

may lead to foodborne illness including

listeriosis. Stay away from soft cheeses -

Brie, feta, Camembert, chevre, blue cheese

and Mexican-style soft cheeses, such as

queso fresco and queso blanco - unless

they’re clearly labeled as being made with

pasteurized milk. Also, don’t drink

unpasteurized juice.

-Unwashed produce. Raw fruits and

vegetables are great to eat during

pregnancy. Just make sure to wash them,

especially if they come from a garden,

farmers market or orchard, where they may

not have been thoroughly cleaned.

-Homemade fermented foods. If you eat

yogurt or kimchi for a healthy gut, there’s no

need to stop. The same goes for sauerkraut,

tempeh and miso, but skip homemade

options. During fermentation,

microorganisms break down a food’s

carbohydrates into other compounds. While

those “good bugs” are generally beneficial

for people, there is a risk of other bacteria

causing infection. Pasteurized versions of

fermented foods are the safest option during

pregnancy, because pasteurizing kills any

bacteria. It’s also best to avoid kombucha (a

kind of fermented tea), as it may contain

alcohol.

-Large quantities of liver. Liver is high

in vitamin A. Small amounts of liver are OK

to eat while pregnant; however, eating large

amounts could lead to vitamin A toxicity

and cause birth defects. Look at the vitamin

A content in any supplements you’re taking,

too. Vitamin A in the form of beta carotene

is not associated with toxicity, but

preformed vitamin A (retinol) is. It can

build up in your system from food,

supplements and topical treatments, so pay

attention to your total intake.

Advertisement

Share This Story