Pregnancy Tips – Super Foods And Nutrition For A Feel Good Pregnancy

After a woman discovers that she is eating for two, it is important to uncover the very best strategy to obtain ultimate pregnancy nutrition. There are a number of pregnancy super foods that are good to eat. A woman must uncover the best choices to add into the diet in order to provide the necessary increase in calories.

A woman beginning her second trimester must consume approximately 300 calories more than usual each day. Here are a few of the best pregnancy super foods:

Beef – Lean meat, like sirloin steak, is filled with high amounts of protein, niacin, zinc, iron, and B vitamins. It contains choline needed for the developing fetus’ brain.

Eggs – Eggs are filled with protein that supplies essential amino acids for a growing baby. They also have a large amount of needed vitamins and minerals used for good vision and brain development.

Milk and Pasteurised Cheese – Dairy is a good source of calcium and vitamin D which builds bones. Milk is also filled with protein, vitamin A, and Vitamin B, while cheese contains magnesium.

Beans – Legumes are high in fibre, iron, zinc, calcium, and protein.

Berries – This type of fruit is filled with vitamin C, carbohydrates, potassium, and fibre. They contain antioxidant properties to protect from cell damage.

Broccoli – This vegetable is filled with fibre, folate, calcium, potassium, and carotenoids. It helps to maintain normal blood pressure and is important for good vision.

Orange Juice – Besides high levels of vitamin C, some brands of this juice contain calcium and vitamin D. It also includes folate and potassium as well.

Whole Grains – These are filled with B vitamins, folic acid, zinc, and iron. They also contain more fibre than the white grain alternatives.

Salmon – This fish is high in omega 3 fatty acids, protein, and vitamin B. It promotes healthy vision and the developing brain.

Pork – Pork tenderloin is lean protein that contains B vitamins, niacin, zinc, iron, thiamine, and choline.

During a routine pregnancy, a woman normally gains 25-33 pounds. It is important to stay away from foods that may cause illness due to listeria. Deli meats that are not cooked properly and unpasteurised dairy products may be dangerous. Do not consume raw meat, fish, or eggs. Certain fish may contain high levels of mercury, so limit intake to 12 ounces per week. Along with proper pregnancy nutrition, it is vital to keep regular appointments with an obstetrician.

Muscle Building Foods And Nutrition Support Your Nutcracker Season

Every dance studio is buzzing with preparations or are already in their Nutcracker Season. Dancers focus on muscle building foods, and yet the nutrition from healthy proteins can linger in the blood if not encountered by specific vitamins. Every professional and very young dancer should understand this process. You can restore your muscles properly if you know how to build muscle.

Unfortunately the organ meats that are the most nutritious, such as heart, and liver, are not well-liked by many people. However, these meats provide ample B complex vitamins.

Other lean proteins including eggs and fish, are essential during heavy rehearsal times, for both performance and recovery.

If organizing the healthiest snacks and meals is just too much, I urge you to get a grass-fed whey protein food supplement with which to make protein drinks. You can carry it with you, shake it up fresh, and never be left hungry or resorting to fatty high chemical white bread lunch meat sandwiches. Most protein powders are not meal replacements, but they are excellent if you cannot get a healthy snack.

In addition to eating good protein, a muscle building factor is having the vitamin B6, vitamin B12 and Folic Acid in your blood to convert the amino acid homocysteine to the amino acids that build muscle. These three vitamins are commonly formulated together, and there are some excellent brands that provide a sublingual soft tablet that melts, or a spray applied under the tongue. It cannot get any easier than that.

Having an easy to mix magnesium powder to relax muscles is a good idea too. Taking some of this mineral before going to bed allows your muscles to let you get a nice deep sleep. Sometimes magnesium and potassium are mixed in capsules, and that is also handy for replenishing the minerals you lose through exertion and perspiration.

Food and Nutrition – Keeping Your Food Healthy

Millions of people are doing their best to make wiser food and nutrition decisions. We’ve reached a point where it’s becoming common for people to consider nutrition in their meal planning and to make their overall health and well-being top priorities. People are shopping differently. They’re spending more time in the produce aisles. They’re reaching for leaner cuts of meat. Their doing their best to make smarter decisions.

Unfortunately, poor decisions often intervene between the supermarket cash register and the dinner table. The best ingredients in the world can have their nutritional value completely undermined due to poor preparation. People are beginning to understand that food and nutrition matter, but they’re not quite there yet when it comes to serving up the healthiest possible meals.

A green vegetable salad sounds like a healthy way to start a meal. It’s a nutritionist’s dream. Too many people, however, manage to completely ruin a great opportunity to get their meal off to a healthy start. Between the mound of grated cheese, the overdose of fatty salad dressing and a few fistfuls of croutons that started out as white bread, what should be great turns out to be the kind of thing that keeps cardiologists busy!

Anyone with an appreciation for food and nutrition would welcome seeing people dine on broccoli. When that fresh head of broccoli is steamed until limp, however, it loses a great deal of its nutritional value. When its topped with melted butter to make it more palatable for a family’s picky eaters, it’s healthiness declines even more.

It’s great to reach for turkey or chicken instead of a fatty cut of red meat. Those chicken breasts are a great way to improve one’s diet. Well, they would be a positive development if they weren’t dipped in eggs, rolled in white flour and fried in three inches of corn oil. Once prepared this way, they are anything but the picture of health. In fact, you’d be better off eating just about anything else. Never underestimate our ability to transform a perfectly healthy food item into an obesity grenade!

We’re making great strides in terms of food and nutrition. A few years ago, the salad wouldn’t have made the table. We’d have mashed potatoes and gravy instead. The broccoli would’ve been buttered corn. Instead of chicken, we’d be eating gristle-laden chicken fried steak. We are doing better.

But there’s a lot of room for improvement. It’s time for all of those who have made the first step toward a healthier diet to take the next step. We’re buying the right things. It’s now time to bring our knowledge of food and nutrition to the actual preparation of those items.

Immune Boosting Foods and Nutrition

Colds, viruses, sore throats become more prevalent during the winter months. These can be avoided through simple prevention with the aid of proper nutrition.

Immune boosting nutrition includes all those foods that ensure proper functioning of the body’s immune system. Regarding seasonal viral foods which enhance the immune system, here are a few options:

Foods rich in amino acid arginine and omega-3 fatty acids: The arginine contained in nuts and meat, while the omega-3 fish-especially fatty-like herring, mackerel, sardines and tuna. The consumption of tuna needs to be done with some moderation, though, because the mercury it contains can cause problems, especially in pregnant women and young children.

Crucial for the proper functioning of the immune system is also zinc, which is a key component of many enzymes. Zinc can be found in meats, and other milk derivatives. Also rich in zinc are fish, octopus and shellfish.

Extremely valuable for the immune system is also glutamine. Look for it mostly in milk and cheese, regardless of type. However, it should be noted that glutamine is a component of gluten, which many people (mostly children) may not tolerate it. So use caution and look for it on dairy product labels before using such products, if you have gluten tolerance issues.

Another important group of immune boosting nutrients is antioxidants. Resveratrol is an excellent antioxidant. This herb-derived molecule can be found in the skin of grapes, in pine cones, in berries, in nuts and of course in red wines. Resveratrol has been found by studies to have valuable anti-inflammatory and anticancer properties, as well as cardiovascular disease-protective properties.

Antioxidant and antimicrobial properties can also be attributed to garlic, which is probably one of the most effective immune booster, despite its bad odor. Of course there are several ways to minimize the odor by using dried garlic (instead of raw/fresh one) for example, though dried garlic is not as effective as raw/fresh garlic. A little parsley after garlic consumption may also help mask the odor.

The king and most famous of immune boosters against virus infections is none other than vitamin C. This super immune booster can be found in oranges, lemons, and mandarins. Kiwi fruit, green leafy vegetables and parsley are also very rich in vitamin C.

Finally, our immune boosting nutritional arsenal would not be complete without honey. Honey contains natural antiseptics which help control the growth of bacteria that can cause primary and secondary infections. There are no better or worse honey types/kinds in terms of boosting immunity. You should choose one that suits your own taste and you should incorporate it at the very least in you breakfast and lunch.

Understanding Food Nutrition Labels And Nutritional Benefits Packaging Claims

For the best nutritional health and benefits from the foods that you eat, it is important to become educated about their nutrients and properties. This is necessary for you to understand how to create the best anti-inflammatory and properly balanced diet – and to be able to understand and evaluate nutrition labels and any health claims made on the packaging of the foods.

So, we have 2 issues to consider:

(1) misconceptions about the way different foods you eat might affect you nutritionally

(2) possibly misleading nutritional value from things not picked up on the nutrition label, or from the way a company might market its products

Eating Fat Does Not Make You Fat

One of the biggest misconceptions about food and nutritional health is with regards to fats – and that all fats are bad, or you need to stop eating fats because they will make you fat This is just not the case any more than categorically saying that protein or carbohydrates make you fat – you become overweight from any food if you are eating too many more calories than you are using, and you become fat from the way your body and cells store the foods that you eat.

Fats are both necessary for metabolism and other functions, and can be very beneficial as natural anti-inflammatories. The problem comes from the kind of fats you eat; there are good fats and bad fats. The fats in your diet that are most often discussed are the omega-3 and omega-6 essential fatty acids.

If you are typical of most Westerners, you are eating 15 to as much as 30 times more omega-6 than omega-3 in your diet. This is something that is very nutritionally unhealthy, because the imbalance is highly inflammatory – and yes, eating too much of these fats are going to lead to being overweight and increased fat content.

And do note that eating fats does not cause increased amounts of insulin, which is a primary cause for fat storage – making eating the same amount of sugars like high-fructose corn syrup which does cause more insulin to be produced, a far big problem for fat cells to be stored.

Misleading Nutritional Claims On Labels And Food Packages

There are many situations where a food nutrition label is misleading, and the same goes with different nutritional claims that may be used [intentionally] when marketing and promoting a product – below are a few examples of this:

(1) Products labeled as being sugar-free and having no calories, but it contains carbohydrates. This is something that I saw when looking at a no calorie sports drink. I wouldn’t drink it anyway because it was sweetened with Splenda, which is also when I saw that it had 4 grams of carbohydrate per serving.

It may not have calories from sugar, but carbohydrates have 4 calories per gram, or 16 calories per serving. Not that big of a deal, until you drink 4 bottles because you like the taste better than water, which is 8 servings – and now you have 128 of extra ’empty’ calories that you weren’t aware of.

(2) Product claims that it is ‘extra’ nutritionally healthy because it has omega-3 added. This seems to be the claim de jour these days, and seems to have become even more prevalent than probiotics being added to everything.

If you have been working to balance your omega-6:omega-3 intake and adopting a nutritionally health anti-inflammatory diet, you know that there are different types of omega-3 fats. And you know that the primary nutritional health benefits come from omega-3 DHA EPA, because these are such strong natural anti-inflammatories – and that the best source for this is the oil from cold water fish or green lipped mussels.

However, the omega-3 being added is typically omega-3 ALA from a plant source, and this has virtually no anti-inflammatory properties. And the product could be a breakfast cereal that is using this ‘omega-3 added for extra nutrition’ marketing claim to get you buy it for your kids – saying nothing that one of the highest quantity ingredients is high fructose corn syrup that you definitely don’t want your kids eating.

Not only is this a product that isn’t additionally healthy because it omega-3 has been added, it is very unhealthy because this is the worst sugar for fat storage, and a primary cause for child obesity.

(3) Product claims that it is ‘extra’ nutritionally healthy because it has probiotics added. I mentioned this one above, and a great example of this misleading claim is Dannon paying a large false advertising lawsuit settlement fee, because they claimed that the probiotics added to their Activia and DanActive yogurt made it far better for digestive health than ‘regular’ yogurt.

Probiotics added to yogurt and nutritional health benefits are always an issue, because there are no requirements or standards for what has to be added to call it a probiotic food. An additional problem comes from the probiotics being added to a pasteurized food, because for the probiotics to be beneficial they must be live cultures, and the heat used in pasteurization is going to kill most [all] of them.

And since this is another product that may be using this nutritional claim to market to your children, the yogurt also has more sugar added to it to make it taste better – and as discussed previously, the sugar is going to offset any of the health benefits with an unhealthy problem.

There are many other examples of these kinds of problems. And the best way to avoid then is through learning more about nutritional health benefits in foods, so you will not be making dietary decisions based on misconceptions – and especially so you will be able to understand the foods nutrition labels better, and also see through the different marketing claims that just aren’t going to provide their supposed health benefits.

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