7 Ways to eat healthier during pregnancy
Christina Aguilera gained a lot of weight (40 pounds to be exact) during her first pregnancy and she's not trying to let that happen the second time around. The 33-year-old singer and former Voice coach is expecting another baby now with her fiancé, Matt Rutler but is doing everything possible to avoid stacking up the pounds. You know what they say, just because you're preggos doesn't mean you should be eating for two! But there are ways that you too can eat healthier when you're expecting. Read on!
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Whenever I look at pictures of my mom during her younger years, I'm always so amazed at how easily she was able to bounce back after pregnancy. Did I mention she had three kids? If only I could be so lucky. She claims her trick was eating healthier throughout her pregnancy. She felt energized and nourished and didn't put on an additional 40 to 50 pounds like some of her amigas did.
A lot of women think they have to eat double the amount of food while preggos because they're eating for two, but that's far from the truth. In fact, if you start off at a healthy weight you don't need more than 300 extra calories a day during the second trimester and about 450 extra calories a day during the third trimester. No extra calories needed during the first trimester! And more than ever you should be eating only foods that are nutritious and beneficial. Not sure where to begin? Here are a few ways you can eat right when pregnant!
Avoid raw foods: You want to make sure you steer clear of raw meats or seafood, especially oysters or uncooked sushi. These foods can contain bacterias that can become harmful for both you and the baby. You can have cooked fish, like salmon for example but don't over do it. The FDA recommends limiting your fish consumption to about 12 ounces a week, the equivalent of about two servings. So don't have fish more than twice a week!
Eat your greens: A green-heavy diet that's high in fiber, iron and calcium are essential during pregnancies. Look for super foods like kale. These babies are packed with fiber, are low in calorie and have zero, I repeat zero fat! They are also high in iron, vitamin K, vitamin A, vitamin C and calcium.
Eat your fruits: Fiber-high fruits are especially important during pregnancy. Try having more berries like blueberries, blackberries, raspberries and strawberries. They are rich in fiber, vitamins and antioxidants but are low in calories.
Eat good carbs: There's nothing wrong with carbs, but if you're going to eat carbs make sure they're the good ones like brown rice, quinoa, sweet potatoes, whole-grain breads, cereals and pasta.
Avoid fatty foods: Your fat should account to no more than 30 percent of your daily calories so avoid high-fat foods like fried foods, highly processed foods, butter, sour cream, salad dressings and gravies. Craving some fats? Have a slice of avocado instead!
Have dairy: Don't be afraid of having dairy while you're pregnant. Those calcium-rich foods are great for you. Web MD recommends having at least four servings of dairy products a day to help ensure that you are getting 1000-1300 milligrams of calcium in your daily diet. Snack on some plain green yogurt with fruit or a few slices of mozzarella cheese.
Have protein: Pregnant women need protein. Stick to leaner meats like chicken or turkey. And eat veggies that contain loads of protein like beans, spinach, broccoli, brussels sprouts and corn.
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