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Good Food
The first and most important rule is to make sure you cook your food really well and avoid eating leftovers. If you do eat leftovers, heat it very well so you kill all possible bacteria.
Yogurt: a good source of bone-strengthening calcium. Choose plain yogurt, since the flavored kinds are often high in sugar. It also contains protein, fiber, and several other necessary vitamins and minerals.
Whole-Grain Cereal: choose cereals with at least five grams of fiber per bowl.
Eggs: they're versatile and packed with the protein moms need to help build and repair weary muscles. Eggs are also a good source of vitamin D, which helps the body absorb calcium.
Vegetable Soup: easy vitamins and minerals for you when you eat soup loaded with veggies like carrots, potatoes, and onions. Bonus: because it's mostly water, soup contains few calories.
Lean Red Meat: women, especially those who have given birth within the last two years, are at risk for low iron levels. Eating red meat will give you the iron you need and lower your chances of getting anemia. Go for lean cuts, anything with loin or round in the name, and eat no more than one 55 grams serving each day.
Sweet Potatoes: they're an excellent source of potassium, fiber, vitamin C, and cancer-fighting antioxidants like beta-carotene.
Tomato Sauce: loaded with lycopene, it's a powerful antioxidant that helps keep arteries clear and reduce your risk of heart disease.
Broccoli: it's low-calorie food and loaded with vitamins A and C, beta-carotene, folate, and fiber. Eat it raw or lightly steamed.
Bananas: at about 100 calories each, bananas are good source of fiber and vitamins B6 and C. Eat one after a workout, mix into smoothies, or add to your cereal for an all-day energy boost.
Salad: tossing together a variety of greens, along with tomatoes, carrots, and cucumbers, is the smartest way to sneak vegetables into your diet.
Beans: are low-fat sources of protein, iron, and soluble fiber, which can help lower your blood-cholesterol level.
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Good Drinks
Milk: milk is a valuable source of calcium, vitamin D, vitamin A, riboflavin, niacin, and vitamin B12. Drinking milk sends a healthy message to your kids: researchers found that mothers who drink milk regularly have daughters who do the same.
Soy milk: it comes in flavors vanilla, strawberry and chocolate. And, it contains Vitamin D, which you need during your pregnancy. It is advisable to get your calcium needs from other sources too. When you have your child, remember not to replace regular milk by soy milk. For kids it doesn't contain the right amounts of some vitamins and minerals.
Orange Juice: the perfect source of vitamin C, orange juice is also full of folate, which helps prevent birth defects and colon cancer.
Vegetable Juices: the blends contain lycopene, antioxidants, fiber, and other vitamins, minerals, and nutrients that protect you against everything from cancer to high blood pressure.
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Smart Snacks
Peanut Butter: don't feel guilty about snacking on a spoonful of peanut butter. Peanut butter is full of protein, fiber, zinc, and vitamin E.
Energy Bars: when you really need to "grab it and go," grab an energy bar that's low in calories and fat and contains vitamins C and E, iron, and calcium. Single-serve boxes of cereal are also a perfect healthy and fast snack.
Fruit bowls: especially when mixed and in some fresh cold water.
Raisins: typical fast food for pregnant women. They contain fiber, iron and even protein.
Carrots: they’re full of vitamin A and fiber.
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Not so good Food
Sushi: a very important rule is to stay away from anything raw. So you should not only avoid eating Sushi, but also raw eggs, meat and soft cheese.
Ramen noodles: are full of salt, fat and little else.
Sodas: fill up on empty calories and sugar and you won't have any room for more nutritious drinks like milk or water.
Pre-packaged commercial lunches: preservatives, salt and fat make this a bad choice.
Frozen meals: they tend to have large amounts of salt and fat. Instead, pop a potato in the microwave, and top it with cheese and steamed broccoli for a fast, healthy meal.
Iceberg lettuce: if you're going to eat a salad, choose a green such as romaine that's full of fiber, A, B, and C vitamins, folic acid, calcium, and potassium.
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After pregnancy
Getting back in shape means feeling good about yourself and your body, which is an important thing for all young women. After your pregnancy it’s important to stay in shape and healthy, not only for you but also for your new family. This can be done by being active and eating healthy, so let us help you do that in a safe and easy way.
Once you're ready to begin to lose weight, start by eating a little less and being more active. Don't go on a strict diet! Most women need between 1,800 and 2,200 calories a day to keep up their energy and prevent mood swings. To lose about half a kilogram a week, cut out 500 calories a day by either decreasing your food intake or increasing your activity level.
Drinking milk, choosing whole-grain products, and eating breakfast are simple rules to help you lose weight. Slow your meals down too. When you take your time eating, you'll notice that it's easier to tell when you feel full and you won't overeat.
Finally, drink a lot, but watch what you drink. A surprising number of calories can be hidden in juice, soda, and coffee drinks. Mix juice with water, or go for plain or bubbly water.
Your daily meal plan should include the following:
- 200 grams of grains, at least a 100 grams of which should be whole grains
- 1 1/2 cups of fruit, including at least one vitamin C-rich fruit
- 2 cups of vegetables, including at least one vitamin A-rich vegetables
- 110 to 170 grams of protein from a variety of sources
- 3 or more servings of low-fat dairy or calcium-rich foods
- 4 teaspoons of added vegetable fat
Note: If your baby's at high risk for allergies, you may want to avoid all nuts while breast feeding
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