pregnancyfoodcravings

PREGNANCYFOODCRAVINGS.COM

PregnancyPregnancy Food CravingsFood Cravings

FEBRUARY 2015

ARE YOU SAFE

WITH YOUR FOOD?

-Food safety guidelines

SIMPLE WAYS TO MANAGE SIMPLE WAYS TO MANAGE SIMPLE WAYS TO MANAGE

PREGNANCY PREGNANCY PREGNANCY COMPLAINT COMPLAINT COMPLAINT

like like like heartburn!! heartburn!! heartburn!! P.4P.4P.4

KEY POINTS FOR

HEALTHY PREGNAN-

CY

FOOD & DRINKS TO

AVOID DURING

PREGNANCY!!

YOUR VEGETARIAN, THINK ABOUT YOUR BABY!

-Vegetarian diet

MULTI-VITAMIN

SUPPLEMENTS

AND PREGNANCY

POULTRY

RECIPES AND

SIDE DISHES!!


4 heartburn common

during pregnancy

complaint

9 Food safety guide-

lines

11 Vegetarian diet

when pregnancy

16 food & drinks,

which you should

avoid

18 PROTEINS & CARBO-

HYDRATES

20 MULTI-VITAMIN SUP-

PLEMENTS AND PREG-

NANCY

22 KEY POINTS FOR

HEALTHY PREGNANCY

23 POULTRY RECIPES &

SIDE DISHES

M.D

SERUM

ULA


MORE ABOUT YOUR FOOD CRAVINGS!!

Many women

are surprised by

some of the

food cravings

they have, for in-

stance you did-

n’t like mayon-

naise yet you

crave it during

pregnancy.

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 in-

stead of a piece of

strawberry pie.

You have

something

good occa-

sionally but a

little.

About 85 per

cent of women

report at least

one food crav-

ings during

pregnancy. The

extreme hormo-

nal changes

that women go

through during

pregnancy can

have a powerful im-

pact on their smell

and taste. ( This

would explain why

women go through

menopause can al-

so experience

strong food crav-

ings and aversions.

What to do with

cravings? You

should pay at-

tention and in-

dulge in the

healthy ones

and come up

with alterna-

tives for the less

healthy ones.

“A HEALTHY DIET SHOULD BE ONE THAT MEETS YOUR

NUTRITIONAL AND EMOTIONAL NEEDS, AS WELL AS

YOUR PREFERENCES.”


Managing heartburn

HEARTBURN

During pregnancy

women may experi-

ence heartburn. It

is caused by more

pressure on the ab-

domen. Small fre-

quent meals can

help rather than

large meals. You

can try to avoid

eating late at

night; bending or

lifting or laying

down after a

meal. Also avoid

excessive con-

sumption 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

seasoned foods.

Avoid fizzy drinks

and other drinks

containing caf-

feine. If you heart-

burn is bad con-

sult your doctor. SUGGESTED BEVERAGES

i. SKIM MILK

ii. DECAFFEINATED COFFEE

iii. ORANGE JUICE

iv. DECAFFEINATED ICE TEA

v. APPLE JUICE

“SMALL FREQUENT MEALS CAN HELP, RATHER THAN LARGE MEALS.”


SWEET AND BITTER TASTES,

YOU CRAVE?!


MERCURY IN FISH

Pregnant women

should eat up to

12 ounces of sea-

food every week

that is week,

which is low in

mercury for daily

nutrients goals. In

fact, fish contain

high-quality pro-

teins and other

essential nutri-

ents, is low in sat-

urated fat, and

some types con-

tains healthful fats

such as omega-3

fatty acids, which

contribute to

heart health,

brain develop-

ment and chil-

dren’s proper

growth and de-

velopment.

While fish pro-

vides important

nutrients, certain

types of fish may

contain chemi-

cals that may

cause health risk

for pregnant

women. Specifi-

cally, fish that

have high levels

of mercury can

harm the devel-

oping nervous

system of an un-

born child or

young baby.

Fish low in mer-

cury

i. Shrimp

ii. Canned light

tuna

iii. Salmon

iv. Pollock

v. Catfish

Fish to avoid

i. Swordfish

ii. King macke-

rel

iii. Tilefish


PHYSICAL ACTIVITY DURING PREGNANCY

Physical activi-

ty is part of a

healthy life,

pregnant wom-

en are encour-

age to include

30 minutes or

more of moder-

ate physical ac-

tivity on most, if

not all, days of

the week. The

physical activity

can be walking

or swimming or

aerobic activity.

But you should

avoid those as-

sociated with

high risk of falling

or injury. If being

active for 30

minutes is not

possible you can

split it into time

intervals of 10

minutes through-

out the day. We

recommend that

you talk to your

doctor about

what types of

physical activity

to do and at

what intensity.

Physical activity

helps you and

your baby gain

the right

amounts of

weight. Physi-

cal activity can

help reduce

backaches, leg

cramps and

bloating.

Physical activ-

ity can help

reduce your

risk of gesta-

tion diabetes.

STAY SAFE

WHILE ACTIVE

DO…...

1. Choose moder-

ate activities like

walking or aqua

aerobics

2. Drink fluid

before, dur-

ing and af-

ter being

physically

active.

3. Wear com-

fortable cloth-

ing that fits

well and sup-

ports and

protects your

breast

4. Stop excising

if you feel diz-

zy, short

breath, tired,

or sick to your

stomach.


DON’T…..

1. Avoid brisk exer-

cise 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 obe-

sity or over-

weight. Return-

ing to your

healthy weight

can lower your

chances of dia-

betes, heart dis-

ease and other

weight –related

problems.

After your baby

is born, keep

eating well and

eat food from

the five food

groups. Consult

your doctor and

slowly get used

to a routine of

regular, moder-

ate-intensity

physical activity

like a daily walk.

Healthy eating

and physical ac-

tivity habits after

your baby is born

may help you re-

turn to a healthy

weight faster and

give you energy.


FOOD SAFEY GUIDELINES

Check expir-

ing dates on

food

When eating

out , check

that vegeta-

bles and

fruits are un-

peeled and

washed in

clean water

Avoid food

your not sure

about their

safety or

cleanliness.

Store foods

at the correct

temperature

Separate raw

foods from

ready to eat

foods

Store raw

foods on

the bottom

foods

shelves of

your fridge.

Wash and

dry your

hands thor-

oughly be-

fore touching

food after

handling raw

food like

meat, fish,

chicken

Wash raw

fruits and

vegetables

in clean

water be-

fore eating

Heat ready

meals ac-

cording to

the instruc-

tions on

their pack-

aging

Cook meat

,chicken

and fish

until it is

well done

Never re-

heat food

more than

once


WEIGHT GAIN

DURING PREGNANCY

Gaining the right

amount of weight

during pregnancy

helps to make

sure the preg-

nancy 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 associ-

ated with

health prob-

lems like vari-

cose veins,

gestation dia-

betes and

high blood

pressure. In

addition to

weight gain

associated

with growth of

the baby dur-

ing pregnancy,

pregnant

women store

fat to prepare for

breastfeeding.

Women below

optimal weight

need careful

monitoring and

meal planning

advice in prepa-

ration for breast-

feeding. 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

11.5-

12.5kg(25-

28lbs) . Most

of this weight

will take place

in the second

half your preg-

nancy.


VEGETARIAN DIET

A vegetarian eat-

ing plan during

pregnancy can

be healthy. Talk

to your doctor to

make sure your

getting calcium,

iron, protein, vita-

min B12, vitamin

D and other nu-

trients needed.

For women

consuming veg-

etarian diets

need careful

nutritional as-

sessment. The

type of vegetar-

ian diet will de-

termine the po-

tential for nutrient

deficiencies with

increased risk as

more foods are

excluded. Most

pregnant women

consuming milk

and eggs can

meet the in-

creased nutrients

needs of preg-

nancy. Vegan di-

ets will require

careful planning

to consume ade-

quate protein

from comple-

mentary plant

proteins. Low

pregnancy

weight and

less than opti-

mal weight

gain common

problems for

vegans. High

calorie foods such

as nuts, nut butter,

wheat germ, avoca-

does, dried fruits,

coconut, honey, and

salad dressings may

be needed.


Fatigue/ Tiredness

Tiredness, fatigue

and nausea are

main symptoms of

the first trimester.

Your body is adjust-

ing to its new status

and working over-

time to sustain the

pregnancy, support

your growing

baby and

maintain your

own good

health. It is no

wonder you

feel tired!! Fa-

tigue is aggra-

vated by nutri-

ent deficiencies

and can indicate

inadequate pro-

tein 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 whole-

some meal, to

maintain blood

sugar levels

and drink plen-

ty of fluids.

Tips for fa-

tigue:

1. Eat foods

rich in pro-

tein and iron

2. Include low

GI complex

carbohy-

drates

3. Eat regularly

to boost ener-

gy and con-

trol blood

sugar level

4. Drink lot of

water

5. Eat lots of

fresh, raw

vegetables

and vegeta-

bles juices

6. Eat fruit in

modera-

tion to

control

blood sug-

ar level


SODIUM

Salt doesn't need

to be restricted in

pregnancy for

most women.

Foods that are

less processed

will contain less

salt. To avoid ex-

cessive salt, limit

intake of highly

processed foods

such as canned

soups, boxed

pasta and rice

mixes, salted

snacks and salty

seasonings.

Working with oth-

er 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 require-

ments 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 flu-

ids.


LOW CALORIE SWEETENERS

Acesulfame potas-

sium (Ace-K), as-

partame, neotame,

saccharin and su-

cralose. Studies

have show that

this low-calorie

sweeteners are

safe for consump-

tion during preg-

nancy. Alt-

hough anyone

pregnant or

not, with phe-

nylketonuria an

inherited dis-

ease , must re-

strict their in-

take of phenyl-

alanine from all

sources, including

aspartame. Stud-

ies show that preg-

nant women who

have the PKU

gene but not the

PKU disease can

digest aspartame

well enough to pro-

tect the baby.


“NOT JUST A SALAD

BUT A BALANCED

SALAD

WITH PROTEINS AND

IRON!!”


A BALANCED DIET

MOTHERS-TO-BE NEEDS

Pregnant women

have special die-

tary needs. Eat-

ing a balanced di-

et before, during

and after preg-

nancy is one part

of good health.

Certain foods

should be avoid-

ed during

pregnancy be-

cause they

poses food

safety risks.

Calories

During preg-nancy women calorie’s need increase by

15 per cent. Some women are surprised to learn that “ eat-ing for two” re-ally 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 but-ter and a small banana. Preg-nant women

should choose foods and beverag-es that are “nutrient-dense” or rich in nutri-ents. Nutri-

ent dense foods are packed with vitamins, miner-als and other nu-trients and have relatively few calories. Choose foods from the

all five food groups to en-sure that a women gets the nutrition she and her baby her growing ba-by need.


OTHER FOOD AND DRINKSTO LIMIT.

Excess vita-

min A and

liver are to be

avoided. vita-

min A is an es-

sential 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 vita-

min 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 histo-

ry of allergy for

nuts, you can

prevent your

baby from de-

veloping the al-

lergy by not eat-

ing nuts or any

food that you are

allergic to. Herb-

al 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 recom-

mended them for

you.


ARE YOU GETTING YOUR KEY NUTRIENTS

PROTEIN are found

in many foods. It

helps maintain mus-

cle and body tissue ,

helping the body to

produce some hor-

mones and antibod-

ies. Pregnant wom-

en should take 60

“pregnant women should take

60gram of proteins everyday.”

grams of pro-

teins everyday.

This is only

10grams more

than non-

pregnant wom-

en. Lean meats,

fish, poultry,

dairy products

and legumes.

These foods al-

so provide other

key nutrients

like iron, B vita-

mins, and other

very important

minerals.

Vegetarians can

their protein needs

by eating select

milk and egg foods,

but pregnant vegan

who only eat plant

foods should con-

sult a dietician

about how they can

include proteins

and other im-

portant vitamins

and minerals in

their diet or eat-

ing plan. Soy

protein is the

only complete

protein source

for vegans.

Which can be

found in soy

cheese, soy milk,

soy yogurt and

tofu.


CARBOHYDRATES

are present in a ma-

jority of foods.

Fruits, vegetables,

grains and several

dairy products con-

tain carbohydrates

and bring a variety

of other nutrients to

the diet, vitamins,

minerals, antioxi-

dants and fiber. Ad-

ditionally sugars are

the simplest form of

carbohydrates

and can add

sweetness to a

nutritious diet.

Breakfast is a

time to fit

healthful carbo-

hydrates into

the diet. Exam-

ple cereals,

English muffin

and breads.

Carbohydrates

enriched with

folic acid reduce

the rate of birth

defects. Chil-

dren and adults

need a minimum

of 130grams of

carbohydrates

per day. Howev-

er pregnant

women require

additional of

45grams of car-

bohydrates per

day.

FATS in foods is

need for good nu-

trition and good

health. Like car-

bohydrates and

proteins, dietary

fats are important

sources of energy

for the body. Cer-

tain fat supply the

body with es-

sential fatty ac-

ids– essential

fatty acids are

fats that are

not produced

by the body, so

they must be

obtained

through food.

Most importantly

, fats are needed

for the proper

development of

the baby.

Sources of un-

saturated fats are

fish, vegetable

oils, nuts and

flaxseeds


MULTIVITAMIN SUPPLEMENTS AND PREGNANCY!!

Since some miner-

als/ nutrients are

need in large

amount during

pregnancy, when

planning pregnancy

or to have a child

take a multivitamin

and mineral supple-

ment that includes

at least 400

mcg of folic

acid( to pre-

vent birth de-

fects) and 200-

400 IU of vita-

min D. Once

your pregnant

, ask for pre-

natal vitamin

and mineral

supplement

that includes

220mcg of io-

dine and

doesn’t contain

more than

30mg of iron,

unless your doc-

tor specifies oth-

erwise. Check the

package insert or

ask your pharma-

cist to ensure the

vitamin and min-

eral supplements

meet recommen-

dations. Take

multivitamins

and mineral

supplements

to meals to

avoid stom-

ach upsets.

Many dietary

and herbal

supplement

are not safe

during preg-

nancy. 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 calci-

um through

foods, take a

calcium sup-

plements.


VITAMINS/ MINERAL SUPPLEMENTS

Most nutritional

needs can be met

through a bal-

anced diet, but ex-

perts recommend

that pregnant

women take a dai-

ly vitamin/mineral

supplement as

well. Vegans,

women under age

25, and those

who don’t con-

sume dairy

products( such

as individual

with lactose in-

tolerance or

milk allergy)

should take a

calcium supple-

ment(600mg

per day) plus

vitamin D. Vita-

min/mineral

supplements

are especially

recommended

for pregnant

women who

may be at nutri-

tional risk. The

includes wom-

en who are

strict vegetari-

ans and con-

sume no animal

products, those

who are breast-

feeding, follow-

ing restrictive

diets, are heavy

cigarrete

smokers, con-

sume high

amounts of al-

cohol( multiple

drinks per

day) or who

are carrying

twins or triples.

For strict vege-

tarians who

consume no

animal prod-

ucts, vitamin

B12 supple-

ments( and

perhaps vita-

min D and

zinc) are also

recommend-

ed. Vitamin A

supplements

are not recom-

mended dur-

ing pregnan-

cy, excerpt at

low levels,

because ex-

cessive levels

of vitamin A

can be toxic

to the devel-

oping baby.

Adequate lev-

els are availa-

ble through a

healthful diet.


KEY POINTS FOR HEALTHY PREGNANCY

FOLIC ACID

IRON AND VIT-

AMIN C

CALCIUM AND

VITAMIN D

OMEGA-3 AND

OMEGA-6 FAT-

TY ACIDS.

KEEP AC-

TIVE

PRACTISE

FOOD

SAFETY

MAKE

SURE

YOU

AVOID

THOSE

HARMFUL

FOODS/DRI

NKS

CONSULT

YOUR DOC-

TOR

USE THE

FOOD PYR-

AMID TO

PRACTISE

EATING

HEALTHY

DIET


KNOW YOUR FOOD CRAVINGS AND

DEAL WITH THEM BY EATING A

HEALTHY BALANCED DIET!!


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 sauté pan on medium heat. Add gin-

ger, 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


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 sauté 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( op-

tional) and mix gently

6. Serve 1 cup chicken stir-fry

Calories 188, total fiber 1g, protein 22g, carbohydrates 8g, po-

tassium 370mg


SIDE-DISHES Baby spinach with

GOLDEN RAISINS AND PINE NUTS

4Tbsp pine nuts

2bags (10 oz each) leaf spinach, rinsed 2/3

C golden needless raisins 1/8

tsp ground nutmeg 1/8

tsp 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 hand-

ful 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


SIDE-DISHES CINNAMON-GLAZED baby carrots

4C baby carrots, rinsed and split lengthwise if very

thick

(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 in-

gredients.

3. Drain carrots and leave them in a sauce pan. Pour cin-

namon mixture over carrots. Cook and stir over medi-

um heat 2-3minutes, just until the carrots are thor-

oughly coated and glaze thickens slightly. Serve

warm.

PREGNANCYFOODCRAVINGS.COM Page 25

02.15

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