WHAT TO EAT DURING PREGNANCY

Best recommended healthy diet for pregnant women

Pregnancy stage is a very delicate stage for every woman. It is a stage when consideration should be given to what such a woman feeds on. Some of the thing to put in view when it comes to healthy pregnancy and delivery is

·         The development of the baby

·         The health of the mother

·         The delivery of the baby

·         Breast feeding after delivery

It is essential to know that a pregnant woman needs about 300 extra calories a day, especially during the last trimester. These calories should not be sourced from just large amount of food but from the right nutritious foods.
The main source of nutrients for the fetus which aids its growth comes from what the mother consume (eat or drink) in pregnancy. It is not a joke when the doctor says it is not save for a pregnant woman to take alcohol because there’s a strong link between what a mother consumes and the baby’s health.
There are a lot of conflicting information going round when it comes to what a pregnant woman should eat or not – does fish contain too much of mercury? Can a pregnant woman eat it? Do you need meat or it contains too much fat? Is egg okay or it’s high in cholesterol?  This is my advice; you don’t need to make things complicated for yourself. Just keep to eating moderately, simple, though there are some foods I will advise you to avoid completely such as alcohol.
Foods needed in pregnancy

1.    Avocado:

Nutrients; folic acid, potassium, vitamin C, vitamin B6 , vitamin E, protein, iron, fiber.

By studying the composition of Avocado one will conclude is one of the most nutritious fruits. It is vital in the formation of the baby’s nervous system; it helps with morning sickness; it helps in the growth of baby’s brain and tissue. Though avocado contain fats, yet the fats in avocados are of high biological value and are primarily unsaturated. They contain no cholesterol as is the case with all plant-based foods.   

2.    Broccoli:

Nutrients; protein, calcium, vitamin A (beta-carotene), vitamin C, potassium, and sodium. It helps to build the bones of the baby. It can be cooked in a variety of ways similar to cauliflower. Its tender stalks may be eaten raw or lightly steamed or boiled in salad.

3.    Carrots: carrots are very rich in vitamin A which is essential for the development of the baby’s eyes, teeth, and bones. They can be eaten raw, cooked, and juiced. It also contains vitamin B6, C and fiber.

4.    Edamame: Nutrients; protein, folic acid, vitamins A, calcium, and Vitamin B. it can be taken as snacks (add little salt).You can also add it to anything you’re cooking: pasta, succotash, soups, casseroles, beans, or stir-fry.

5.    Lentils: Nutrients; Iron, vitamin B6, fiber, vitamin B1, folic acid, folates, magnesium, potassium, zinc, and copper. They are highly concentrated food, been only 11.2% water by weight. They are remarkable energy source, which supplies 338 can/100g.

6.    Mangoes: Nutrients; vitamin B1, Vitamin A, vitamin B2, vitamin C, vitamin B6, vitamin E, and niacin. The best way to eat mango is eating it fresh. Poor quality mangos are very fabulous and have a very strong turpentine flavor. The best have little fiber and a smooth, aromatic pulp, reminiscent of peach.

7.    Nuts: Nutrients; copper, zinc, potassium, manganese, magnesium, selenium, calcium and vitamin E. It has to be eaten in moderation because it contains fat but is still good for pregnant woman. It can be added to meat, pasta, salads, or fish dishes.

8.     Oats: Nutrients; rich in phosphorous, iron (4.72mg/100g, which surpasses meat with no more than 3mg/100g), vitamin B1, carbohydrates (due to the particular structure of the oat grain, these carbohydrates are easily assimilated and absorbed slowly. For this reason, best taken as flakes thereby retaining its nutritional value.

9.     Red pepper: Nutrients; vitamin A, vitamin C, vitamin B6. Peppers contain very little protein (0.89%) and carbohydrate (4.43%) and virtually no fat (0.19%). Because of this, they contain only 27 kcal/100g. It blends well with stir-fries, antipastos, pasta dishes, sandwiches, and salads.

10.  Spinach: Nutrients; it is rich in vitamin A, folic acid, vitamin C, magnesium, calcium and iron. It can be eaten raw, in salad, cooked (the ideal method is steaming, which preserve most of its vitamins and minerals), and fresh juice (recommended dose- one glass a day).

11.  Yogurt: Nutrients; calcium, protein, and folic acid. It also contains active bacterial culture and lactic acid. It blends with sandwich, salad and fruit.

12.  Eggs: in spite of about 12 vitamins and mineral in egg, it also contains lots of protein. Note: an healthy woman having normal blood cholesterol may eat 1 egg a day as part of balance diet low in saturated fat

This list can be endless as there are still a lot of nutritional food that pregnant woman can choose from such as whole grains, apricots, kiwi, papaya, seeds (particularly omega 3 rich flax), Salmon, Sweet potatoes, Dark green, leafy vegetables, Colorful fruits and veggies and lots more.

HEALTHY DIET DISHES FOR THE URINARY TRACT

Apart from the major function of the blood, i.e. conveying oxygen and nutrients that is essential for life, the blood also absorb toxic and foreign substances that must be removed from the body. The origin of all these substances is;

•  The metabolic processes in the body. When foods are utilize by the body, a series of toxic are generated that must be eliminated.

•  External contaminants entering the body through food.

•   Foreign chemical substances and Medications.

The main organ responsible for eliminating and filtering all of these toxic and foreign substances from the blood is the kidneys.

The kidneys’ best allies

  Vegetables and fruits especially those that will be recommended in this article are the healthy diet that most facilitate the purifying function of the kidneys. Water also serves as one of the best allies for the kidneys.

The kidneys are overloaded when there is excess protein because protein generate a great deal of waste products that must be eliminated particularly protein from animal sources.

The most preventive healthy diet when it comes to formation of calculi or stones in the kidneys are plant based diets. The only precaution when it comes to plants-based diets is to avoid plants-based foods that are rich in oxalic acid in the case where there are tendency to form calcium oxalate stones.

Foods rich in oxalic acid:

VEGETABLE

These vegetables are also good sources of antioxidants and as well rich in oxalic acid. You may not totally eliminate these foods but it can be reduce if there are tendency for calcium oxalate stones. Examples are lettuce, green peppers, cabbage, beets, carrots, collard greens, kale, eggplant, okra, squash, Swiss chard, spinach, rhubarb, Brussels sprouts, broccoli, and parsley. These are also a good source of potassium. In this same case, the following must be totally eliminated parsley, beets, Swiss chard, rhubarb, collard greens, spinach, and radishes because they are very high in oxalate.

FRUITS

Most of the berry fruits are rich in oxalic acid. Other ones are tangerines, figs, plums, red currants, and concord grapes.  

Other foods that should be avoided by those with the tendency to form calcium oxalate stones are nuts, chocolates, tea, and bran

HEALTHY DIET DISHES FOR THE INTESTINE

The channel through which foods passes in called the intestine. Most of the primary nutrients in food are absorb as it advances through the small intestine, while the rest move to the large intestine where it is concentrated as feces and latter pass out of the body.  The two most common intestinal disorders happen in relation to the speed with which the food travels through the intestine.

·         When it move too rapidly. It results in diarrhea, consequently leading to loss of mineral salt, water, and other nutrients that are not absorb by the body.

·         When it move too slowly. It results in constipation. The feces putrefy and produce toxic substance which is absorb into the blood resulting in a state of autointoxication in the body.

How to avoid constipation

This is characterized by a difficulty in defecation. It is essential to avoid constipation in order to enjoy good health. It is accompanied by:

·         Expulsion of small amount of hard feces.

·         Reduction in defecation to less than three or four times in a week.

To avoid constipation the following should be observed:

1.       Drink enough water: if the body is not properly hydrated, the large intestine extracts water from the feces. This dries them and makes them difficult to expel. 

2.       Eat proper diet: proper diet is required to avoid constipation. The healthy diet dishes that contribute to constipation prevention must contain the following foods:

(i)      Fresh fruits (except quince, persimmon, pomegranate, and loquat, which are astringents). Dried fruits such as prunes and raisins are also effective.

(ii)    Vegetable

(iii)   Wholegrain and products made from them (examples are whole grain bread and pasta).

3.       Educate the bowel: Laxatives (natural vegetable fiber and pharmaceutical preparations), glycerin suppositories, enemas, and other remedies may relieve an acute case, but not chronic constipation. However, persistent functional constipation is not cured by these measures, which only provide temporary relief. Avoiding constipation requires the learning of good toilet habits from childhood and educates the bowel. Do not ignore the physiological need to defecate. Try to evacuate at the same time of the day. Perform some type of physical exercise.

4.       Consume enough fiber: plant-based foods are the only ones that contain the fiber necessary to move the feces normally through the intestine.

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The best healthy diet dishes for the stomach

The substance known as hydrochloric acid can destroy any tissue it comes in contact with in the human body, thereby causing intensive pain and killing the cells it contacted. The gastric mucosa (lining of the stomach) is capable of resisting the effect of this substance throughout the life time of a man.

Pepsin, together with hydrochloric acid aids the process of digesting foods, particularly proteins. The stomach has a protective barrier primarily formed of mucus, which protects the internal lining of the stomach from the destructive effect of the hydrochloric acid. Therefore the health of this important organ depend s on preserving this barrier (mucus) in proper condition.

Gastroduodenal Ulcer

This occurs when the mucous membrane lining the interior of the stomach is out of place. This can be caused by the following factors:

·         When the stomach acid is in excess.

·         Particular microorganisms such as helicobacter pylori that can cause gastritis and ulceration of the stomach and duodenum.

·         Stress or nervous tension, which cause vasoconstriction, and reduce the blood supply to the gastric mucosa, leaving it unprotected.

In treating this problem, the following advice must be put into consideration contrary to the old traditional remedies.

·         Drinking large amount of milk helps cure ulcer (false): it is known today that milk can raise acid level thereby aggravating the problem.

·         It is necessary to eat often and in small quantity (false): this action keeps the stomach in a state of near-continual stimulation, which increases acid production even more and is counterproductive as an ulcer cure. Three meals a day are preferable to five or six.

·         Avoid eating fiber or raw foods (false): if they are well chewed, they protect against ulcers.

There must be reduction or elimination the following foods: White sugar, Milk, Meat, Shellfish, Spices, Coffee, and Alcoholic beverages.

Recommended healing foods: Cabbage, Potato, Oats, Tapioca, Okra, Cherimoya, Oils, Honey, Fiber, Vitamin A, and vitamin C.

Dyspepsia

This is a situation of difficult and painful digestion. It is known commonly as indigestion. Its characteristics include flatulence, eructation, discomfort or abdominal distension and acidity. In curing dyspepsia the following factor must be taken care of, as it can aggravate the problem.

·         Not chewing food sufficiently (eating too fast).

·         Not eating at regular hours.

·         Nervous tension or stress

·         Eating fried foods, preserves, and pickled foods (food preserved in vinegar). For instance, junk foods.

·          Taking excess fat and food the often causes digestive intolerance such as milk.

·         Taking excess liquid, especially carbonated soft drinks and beer.

For effective treatment the following foods must be reduced or eliminated: fried foods, Hot spices, Alcoholic beverages, Coffee, Vinegar, Soft drinks, Total fat, Shellfish, Chocolate, and Milk.

Recommended healing foods: Sprouts, Whole grain, Salads, Squash, Papaya, Fennel, Malt Beverage.

The best recommended healing foods for the liver

The liver is the largest of the entire internal organ weighing 1500 grams. It is the organ responsible for the metabolic function and the most chemical processes. Before the blood from the intestine is distributed to the body it must pass through the liver. In the liver the blood goes through the following processes:

·         It neutralizes toxic and foreign substance from the digestive tract.

·         It processes the nutrients carried in the portal blood from the intestine into better form for body storage. For example, glucose is processed in reserve glycogen.

The liver is also responsible for the secretion of bile, a substance useful for digestion which is stored in the gallbladder. It produces approximately one liter per day.

Hepatopathies

This is general disease of the liver that affects its function. The foods causing threat primarily to the liver are alcoholic beverages and food rich in animal protein and fat. All the substance the blood is bringing from the intestine is first processed in and purified in the liver. Due to this fact, the following advice must be put into consideration:

·         Avoid foods that can overwork the liver.

·         Eliminate alcoholic beverages.

·         Avoid as possible as you can chemical-based medication, food contaminants such as pesticides and chemical additives because they will all be processed by the liver.

For the treatment of hepatopathies the following food must be reduces or eliminated: Spices, Fried foods, Butter, Cream, Meat, Shellfish, Sausages, Bacon, Salt, Protein, Total fat, and Alcoholic beverages.

Recommended healing foods: Whole grains, Fruit, Leafy green, Vegetables, Grape, Apple, Plum, Cherry, Loquat, Artichoke, Cardoon, Onion, Sauerkraut, Radish, Tapioca, Tamarind, Honey, Lecithin, Brewer’s yeast, and Olive oil.

Gallbladder Disorder

This is characterized by abdominal heaviness, pain on the right side or headache. Gallbladder is the reservoir for the bile that must empty at the appropriate time. If the gallbladder does not empty at the appropriate time and intensity due to gallstones, inflammation or excessive thick bile, it causes disorder called lazy gallbladder. Food rich in fat can aggravate the problem of gallbladder disorder.

In treating this problem there must be reduction or elimination of the following foods: Total fat, Citrus fruits, and Vegetable.

 Recommended healing foods: Artichoke, Chicory, Belgian endive, Escarole, Radish, Eggplant, Rhubarb, Tamarind, Olive, and Papaya.

Hepatitis

This is an infection of the liver or an inflammation which occur due to virus, alcoholic, a medication or another toxin. In dealing with this problem diet must be healthy and light but nutritious. In treating this problem, the following foods must be reduced or eliminated: Alcoholic beverages, Saturated fat, Protein, Sugars, Coffee, and vitamin A

Recommended healing foods: in addition to healing foods recommended for hepatopathies, particular attention must be given to the once recommended in this section. Vegetables, Vitamin C, B vitamins, Folates, Antioxidants.