Pregnancy
FEBRUARY 2015
Food Cravings
SIMPLE WAYS TO MANAGE PREGNANCY COMPLAINT like heartburn!! P.4 KEY POINTS FOR HEALTHY PREGNANCY
MULTI-VITAMIN SUPPLEMENTS AND PREGNANCY
ARE YOU SAFE WITH YOUR FOOD? -Food safety guidelines YOUR VEGETARIAN, THINK ABOUT YOUR BABY! -Vegetarian diet POULTRY RECIPES AND SIDE DISHES!!
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FOOD & DRINKS TO AVOID DURING PREGNANCY!!
4 heartburn common
during pregnancy complaint 9 Food safety guidelines 11 Vegetarian diet when pregnancy 16 food & drinks, which you should avoid 18 PROTEINS & CARBOHYDRATES 20 MULTI-VITAMIN SUPPLEMENTS AND PREGNANCY 22 KEY POINTS FOR HEALTHY PREGNANCY A L U
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23 POULTRY RECIPES & SIDE DISHES
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MORE ABOUT YOUR FOOD CRAVINGS!! Many women are surprised by some of the food cravings they have, for instance you didn’t like mayonnaise yet you crave it during pregnancy.
strawberry pie. You have something good occasionally but a little.
Food cravings are a natural
way that your body tells you that your body is deficient in a certain nutrient. You need proteins, you crave beef and chicken. If you crave sweets, you can enjoy a but bowl of fresh strawberries instead of a piece of
About 85 per cent of women report at least one food cravings during pregnancy. The extreme hormonal changes that women go through during
pregnancy can have a powerful impact on their smell and taste. ( This would explain why women go through menopause can also experience strong food cravings and aversions.
What to do with cravings? You should pay attention and indulge in the healthy ones and come up with alternatives for the less healthy ones.
“A HEALTHY DIET SHOULD BE ONE THAT MEETS YOUR NUTRITIONAL AND EMOTIONAL NEEDS, AS WELL AS YOUR PREFERENCES.” PREGNANCYFOODCRAVINGS.COM Page 3
Managing heartburn HEARTBURN During pregnancy women may experience heartburn. It is caused by more pressure on the abdomen. Small frequent meals can help rather than large meals. You can try to avoid
seasoned foods. Avoid fizzy drinks and other drinks containing caffeine. If you heartburn is bad consult your doctor.
eating late at night; bending or lifting or laying down after a meal. Also avoid excessive consumption of tea or coffee. You may try to sleep with your bed-
head raised a few inches, by placing a folded blanket or pillow under a mattress. When eating your food try to eat slowly and chew food well. Avoid fatty, fried and highly
“SMALL FREQUENT MEALS CAN HELP, RATHER THAN LARGE MEALS.”
SUGGESTED BEVERAGES i. SKIM MILK ii. DECAFFEINATED COFFEE iii. ORANGE JUICE iv. DECAFFEINATED ICE TEA v. APPLE JUICE
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SWEET AND BITTER TASTES, YOU CRAVE?!
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MERCURY IN FISH Pregnant women should eat up to 12 ounces of seafood every week that is week, which is low in mercury for daily nutrients goals. In fact, fish contain
high-quality proteins and other essential nutrients, is low in saturated fat, and some types contains healthful fats such as omega-3 fatty acids, which
contribute to heart health, brain development and children’s proper growth and development. While fish pro-
vides important nutrients, certain types of fish may contain chemicals that may cause health risk for pregnant women. Specifically, fish that
have high levels of mercury can harm the developing nervous system of an unborn child or young baby.
Fish low in mercury i. Shrimp ii. Canned light tuna iii. Salmon iv. Pollock v. Catfish
Fish to avoid i. Swordfish ii. King mackerel iii. Tilefish
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PHYSICAL ACTIVITY DURING PREGNANCY Physical activity is part of a healthy life, pregnant women are encourage to include 30 minutes or more of moderate physical activity on most, if not all, days of the week. The helps you and your baby gain the right amounts of weight. Physical activity can help reduce backaches, leg cramps and 2. Drink fluid before, during and after being physically active. 3. Wear com-
physical activity can be walking or swimming or aerobic activity. But you should avoid those associated with high risk of falling or injury. If being active for 30 minutes is not possible you can bloating. Physical activity can help reduce your risk of gestation diabetes.
fortable clothing that fits well and supports and protects your breast 4. Stop excising
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split it into time intervals of 10 minutes throughout the day. We recommend that you talk to your doctor about what types of physical activity to do and at what intensity. Physical activity STAY SAFE WHILE ACTIVE DO‌... 1. Choose moderate activities like walking or aqua aerobics if you feel dizzy, short breath, tired, or sick to your stomach.
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DON’T….. 1. Avoid brisk exercise outside during very hot weather 2. Don’t use steam rooms, hot tubs and saunas 3. After 12 weeks of pregnancy, avoid exercise that re-
quires that you lie flat on your back.
AFTER THE BABY IS BORN After your baby is born, you can stay healthy and get a healthy weight. You can lose your weight and return to a healthy weight.
This can help you avoid obesity or overweight. Returning to your healthy weight can lower your chances of dia-
the five food groups. Consult your doctor and slowly get used to a routine of regular, moderate-intensity physical activity like a daily walk.
Healthy eating and physical activity habits after your baby is born may help you return to a healthy weight faster and give you energy.
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betes, heart disease and other weight –related problems. After your baby is born, keep eating well and eat food from
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FOOD SAFEY GUIDELINES Check expiring dates on food When eating out , check that vegetables and fruits are unpeeled and washed in
dry your hands thoroughly before touching food after handling raw food like meat, fish, chicken
clean water Avoid food your not sure about their safety or cleanliness. Store foods at the correct temperature Separate raw Wash raw fruits and vegetables in clean water before eating Heat ready meals ac-
foods from ready to eat foods Store raw foods on the bottom foods shelves of your fridge. Wash and cording to the instructions on their packaging Cook meat ,chicken
and fish until it is well done Never reheat food more than once
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WEIGHT GAIN DURING PREGNANCY Gaining the right amount of weight during pregnancy helps to make sure the pregnancy outcome for both mother and baby is healthy. Women who gain too lit-
tle weight are at risks of having a small baby. Also women who gain too much weight have a greater risk of having a early baby or large baby. Too much weight during
pregnancy may be associated with health problems like varicose veins, gestation diabetes and high blood pressure. In
addition to weight gain associated with growth of the baby during pregnancy, pregnant women store
fat to prepare for breastfeeding. Women below optimal weight need careful monitoring and meal planning advice in prepa-
ration for breastfeeding. When pregnant you need to put at least 7kg(15lbs) to cover the growth of your baby. The aver-
age weight gain during pregnancy is 11.512.5kg(2528lbs) . Most of this weight
will take place in the second half your pregnancy.
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VEGETARIAN DIET A vegetarian eating plan during pregnancy can be healthy. Talk to your doctor to make sure your getting calcium, iron, protein, vitamin B12, vitamin D and other nu-
trients needed. For women consuming vegetarian diets need careful nutritional assessment. The type of vegetarian diet will determine the po-
tential for nutrient deficiencies with increased risk as more foods are excluded. Most pregnant women consuming milk and eggs can meet the increased nutrients
needs of pregnancy. Vegan diets will require careful planning to consume adequate protein from complementary plant
proteins. Low pregnancy weight and less than optimal weight gain common problems for vegans. High
calorie foods such as nuts, nut butter, wheat germ, avocadoes, dried fruits, coconut, honey, and salad dressings may be needed.
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Fatigue/ Tiredness Tiredness, fatigue and nausea are main symptoms of the first trimester. Your body is adjusting to its new status and working overtime to sustain the pregnancy, support
your growing baby and maintain your own good health. It is no wonder you feel tired!! Fatigue is aggravated by nutri-
ent deficiencies and can indicate inadequate protein or iron in the diet. As with most symptoms, a complete and balanced diet with lots is the
most effective remedy. Listen to your body, if your tired, stop and rest. Energy level should return by the end of the first trimester. Alt-
hough tiredness will return in the third. Eat small, regular wholesome meal, to maintain blood sugar levels
and drink plenty of fluids. Tips for fatigue: 1. Eat foods rich in pro-
tein and iron 2. Include low GI complex carbohydrates 3. Eat regularly to boost energy and con-
trol blood sugar level 4. Drink lot of water 5. Eat lots of fresh, raw vegetables and vegeta-
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SODIUM Salt doesn't need to be restricted in pregnancy for most women. Foods that are less processed will contain less salt. To avoid excessive salt, limit intake of highly processed foods such as canned
soups, boxed pasta and rice mixes, salted snacks and salty seasonings. Working with other minerals, such as potassium, magnesium and chloride, sodium’s main role is to keep water bal-
ance in the body and the acid-base balance of body fluids. Sodium requirements for women in pregnancy or breastfeeding are not different from those of other women. Normal
sodium is needed during pregnancy to support the large prenatal expansion of tissue and fluids.
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LOW CALORIE SWEETENERS Acesulfame potassium (Ace-K), aspartame, neotame, saccharin and sucralose. Studies have show that this low-calorie sweeteners are safe for consumption during preg-
nancy. Although anyone pregnant or not, with phenylketonuria an inherited disease , must restrict their intake of phenylalanine from all
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sources, including aspartame. Studies show that pregnant women who have the PKU gene but not the PKU disease can digest aspartame well enough to protect the baby.
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“NOT JUST A SALAD BUT A BALANCED SALAD WITH PROTEINS AND IRON!!”
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A BALANCED DIET MOTHERS-TO-BE NEEDS Pregnant women have special dietary needs. Eating a balanced diet before, during and after pregnancy is one part of good health. Certain foods should be avoid-
ed during pregnancy because they poses food safety risks. Calories During pregnancy women calorie’s need increase by
15 per cent. Some women are surprised to learn that “ eating for two” really only means eating additional 300 calories. Three-hundred calories equals
about 3 cups of non-fat milk or an English muffin with one teaspoon of peanut butter and a small banana. Pregnant women
should choose foods and beverages that are “nutrientdense” or rich in nutrients. Nutri-
ent dense foods are packed with vitamins, minerals and other nutrients and have relatively few calories. Choose foods from the
all five food groups to ensure that a women gets the nutrition she and her baby her growing baby need. PREGNANCYFOODCRAVINGS.COM
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OTHER FOOD AND DRINKSTO LIMIT. Excess vitamin A and liver are to be avoided. vitamin A is an essential nutrient , but high amounts are
not recommended during pregnancy. Avoid multivitamin tablets that may contain high levels of vitamin A. Since liver is high in vitamin A, you should
avoid it and its products, such as fish liver oil, liver pate and liver sausage.
Some people are allergic to peanuts/ nuts, but if you have a family history of allergy for nuts, you can prevent your baby from de-
veloping the allergy by not eating nuts or any food that you are allergic to. Herbal remedies and teas, if you choose to drink make sure you
use a tea bag and don’t make it too strong. Avoid herbal remedies if a qualified doctor has not recommended them for you.
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ARE YOU GETTING YOUR KEY NUTRIENTS PROTEIN are found in many foods. It helps maintain muscle and body tissue , helping the body to produce some hormones and antibodies. Pregnant women should take 60
their protein needs by eating select milk and egg foods, but pregnant vegan who only eat plant foods should consult a dietician about how they can
grams of proteins everyday. This is only 10grams more than nonpregnant women. Lean meats, fish, poultry, dairy products
and legumes. These foods also provide other key nutrients like iron, B vitamins, and other very important minerals. Vegetarians can
“pregnant women should take 60gram of proteins everyday.� include proteins and other important vitamins and minerals in
their diet or eating plan. Soy protein is the only complete
protein source for vegans. Which can be found in soy cheese, soy milk, soy yogurt and tofu.
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CARBOHYDRATES are present in a majority of foods. Fruits, vegetables, grains and several dairy products contain carbohydrates and bring a variety of other nutrients to the diet, vitamins, minerals, antioxidants and fiber. Additionally sugars are the simplest form of
carbohydrates and can add sweetness to a nutritious diet. Breakfast is a time to fit healthful carbohydrates into the diet. Example cereals, English muffin and breads. Carbohydrates enriched with
FATS in foods is need for good nutrition and good health. Like carbohydrates and proteins, dietary fats are important sources of energy for the body. Certain fat supply the
body with essential fatty acids– essential fatty acids are fats that are not produced by the body, so they must be obtained through food.
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folic acid reduce the rate of birth defects. Children and adults need a minimum of 130grams of carbohydrates per day. However pregnant women require additional of 45grams of carbohydrates per day. Most importantly , fats are needed for the proper development of the baby. Sources of unsaturated fats are fish, vegetable oils, nuts and flaxseeds
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MULTIVITAMIN SUPPLEMENTS AND PREGNANCY!! Since some minerals/ nutrients are need in large amount during pregnancy, when planning pregnancy or to have a child take a multivitamin and mineral supplement that includes
at least 400 mcg of folic acid( to prevent birth defects) and 200400 IU of vitamin D. Once your pregnant , ask for prenatal vitamin
and mineral supplement that includes 220mcg of iodine and doesn’t contain more than 30mg of iron,
unless your doctor specifies otherwise. Check the package insert or ask your pharmacist to ensure the vitamin and mineral supplements meet recommendations. Take
multivitamins and mineral supplements to meals to avoid stomach upsets. Many dietary and herbal supplement
are not safe during pregnancy. To get the calcium that you need, drink 2-3cups of skim or low fat milk per day. If you can
not or choose not to get your needed calcium through foods, take a calcium supplements. PREGNANCYFOODCRAVINGS.COM
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VITAMINS/ MINERAL SUPPLEMENTS Most nutritional needs can be met through a balanced diet, but experts recommend that pregnant women take a daily vitamin/mineral supplement as well. Vegans, women under age
25, and those who don’t consume dairy products( such as individual with lactose intolerance or milk allergy) should take a calcium supplement(600mg
per day) plus vitamin D. Vitamin/mineral supplements are especially recommended for pregnant women who may be at nutritional risk. The includes wom-
en who are strict vegetarians and consume no animal products, those who are breastfeeding, following restrictive diets, are heavy
cigarrete smokers, consume high amounts of alcohol( multiple drinks per day) or who are carrying
twins or triples. For strict vegetarians who consume no animal products, vitamin B12 supplements( and
perhaps vitamin D and zinc) are also recommended. Vitamin A supplements are not recommended dur-
ing pregnancy, excerpt at low levels, because excessive levels of vitamin A can be toxic to the devel-
oping baby. Adequate levels are available through a healthful diet.
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KEY POINTS FOR HEALTHY PREGNANCY
FOLIC ACID IRON AND VITAMIN C CALCIUM AND VITAMIN D OMEGA-3 AND OMEGA-6 FATTY ACIDS.
KEEP ACTIVE PRACTISE FOOD SAFETY MAKE SURE YOU
AVOID THOSE HARMFUL FOODS/DRI NKS CONSULT YOUR DOCTOR
USE THE FOOD PYRAMID TO PRACTISE EATING HEALTHY DIET
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KNOW YOUR FOOD CRAVINGS AND DEAL WITH THEM BY EATING A HEALTHY BALANCED DIET!!
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RECIPES
SWEET-AND-SOUR CHICKEN
1bag (12oz) frozen vegetable oil stir-fry 1Tbsp peanut oil/ vegetable oil 1Tbsp ginger ,minced 1Tbsp garlic, minced (about 2-3 cloves) 1Tbsp fresh scallions (green onions), minced 2Tbsp rice vinegar 1Tbsp Asian chilli hot sauce 2Tbsp brown sugar 1Tbsp corn-starch 1C low-sodium chicken broth 12oz boneless, skinless chicken breast, cut into thin strips 1Tbsp lite soy sauce 1. Thaw frozen vegetable in a microwave( or place entire bag in a bowl of hot water for about 10 minutes.) set aside until step 6 2. Heat oil in large work or sautĂŠ pan on medium heat. Add ginger, garlic, scallions, stir fry until cooked, but not brown, about 2-3 minutes. 3. Add rice vinegar, chilli sauce and brown sugar to the pan and bring to a simmer 4. In a bowl, mix corn-starch with chicken broth, add to the pan. Bring to boil over high heat, stir constantly. Lower temperature to a gentle simmer 5. Add chicken, and stir continually for 5-8 minutes 6. Add vegetables and mix gently. Simmer with lid on to reheat, about 2 minutes 7. Add soy sauce, and mix gently 8. Divide into four even portions, and serve Calories 221, total fiber 1g, protein 23g, carbohydrates 21g, potassium 461mg PREGNANCYFOODCRAVINGS.COM Page 24
RECIPES
CHICKEN AND CELERY STIR-FRY
1Tbsp peanut oil/vegetable oil 1Tbsp ginger, minced 1Tbsp garlic, minced( about 2-3cloves) 1Tbsp fresh scallions( green onions) rinsed and minced 2C celery, rinsed and sliced 1C carrots, rinsed and peeled into very thin strips 1Tbsp corn-starch 1C low-sodium chicken broth 2Tbsp rice vinegar 12oz boneless, skinless chicken breast, cut into thin strips 1Tbsp lite soy sauce 1/2 Tbsp sesame oil (optional) 1Tbsp sesame seeds, toasted (optional) 1. Heat oil in a large work or sautĂŠ pan. Add ginger, garlic, and scallions and stir fry briefly uncooked, but not brown, about 30 seconds to 1 minutes. 2. Add celery and carrots, and continue to cook gently until the celery begins to soft. 3. In bowl, mix corn-starch with chicken broth, and add to the pan. Add rice vinegar, and bring to a boil over high heat. Lower temperature to a gentle simmer 4. Add chicken, and stir continually for 5-8 minutes 5. Add soy sauce, sesame oil ( optional), and sesame seeds( optional) and mix gently 6. Serve 1 cup chicken stir-fry Calories 188, total fiber 1g, protein 22g, carbohydrates 8g, potassium 370mg
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SIDE-DISHES
Baby spinach with
GOLDEN RAISINS AND PINE NUTS 4Tbsp 2bags 2/3 C 1/8 tsp 1/8 tsp
pine nuts (10 oz each) leaf spinach, rinsed golden needless raisins ground nutmeg salt
1. In a medium non-stick pan over high heat, cook and stir the pine nuts until they begin to brown lightly and smell toasted but not burnt. Set the pine nuts aside in another dish. 2. Return the pan to the burner over medium-high heat. Add 1/4 cup water. As it begins to boil, add a small handful of the spinach. Cook and stir just until begin to wilt. Then push it to the side of the pan, and add another 1/4 cup of water and handful of spinach. Continue until all the spinach has been cooked, adding the raisins with the last handful of spinach. 3. Sprinkle with nutmeg and salt. Cook and stir until all the spinach is wilted and raisins are warm. 4. Remove from heat. Press out excess water. Place 1 cup spinach and raisins in a serving bowl. Top with pine nuts Calories 76, total fiber 3g, protein 3g, carbohydrates 13g, potassium 510mg
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SIDE-DISHES 4C thick
CINNAMON-GLAZED baby carrots
baby carrots, rinsed and split lengthwise if very
(or frozen presliced carrots) 2Tbsp soft tub margarine 2Tbsp brown sugar 1/2 tsp ground cinnamon 1. Place the carrots in a small sauce pan. Add just enough water to barely cover the carrots. Cover and bring to a boil. Reduce heat to medium. Cook for 7-8 minutes, just until the carrots are easily pierced with sharp knife. 2. While the carrots are cooking, combine margarine, brown sugar, cinnamon, and salt in a saucepan, and melt over low heat( or put in a microwave-safe bowl and microwave for few minutes on high power, until margarine is mostly melted.) Stir well to combine ingredients. 3. Drain carrots and leave them in a sauce pan. Pour cinnamon mixture over carrots. Cook and stir over medium heat 2-3minutes, just until the carrots are thoroughly coated and glaze thickens slightly. Serve warm.
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PREGNANCYFOODCRAVINGS.COM Pregnancyfoodcravings.com
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