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[N396]Nutrition For Healthy Pregnancy

by Dr. Jeff Hand, Dr.

Carbohydrates:
Fourty percent of your calorie intake should come from carbs. A good portion of the carbs you take in should be low glycemic and dietary fiber rich. Low glycemic carbs take longer to digest and fill you up quicker. Good sources of these types of carbs are fruits such as mangos, grapefruits and pears. Whole grains breads, rice and pasta, veggies and popcorn (without butter) are all excellent sources of dietary fiber as well. Eating carbs rich in dietary fiber help prevent many cancers, decrease cholesterol in the bloodstream and decrease the chance of diabetes, which is increasing within the population.

Protein:
Thirty percent of your calorie intake should come from protein. You should take in no more than 2 grams per 2.2lbs of body weight to avoid kidney damage although this takes a long time to develop (15 years of high protein intake). Animal proteins are the most complete form of protein. Good animal sources are chicken, turkey and lean cuts of beef. Plant proteins are incomplete sources and a variety of them must be consumed to get a complete protein. Vegetarians run into this problem and depending on the type of vegetarian, a protein or amino acid supplement may be needed.

Fats:
Thirty percent of your calorie intake should come from fats and less than 10% should come from saturated and trans fats (the bad and evil fats). The rest should come from essential fats. I know, this sounds like a lot of fat in a diet but hear me out. The big thing is to decrease saturated and trans fats and eat the essential ones. But what are sources of essential fats? Good sources are cold-water fish, peanuts, walnuts, avocados and sunflower seeds. Also, using olive or canola oils for cooking will increase essential fats in the diet. The most important thing to do is to stay away from foods cooked in shortening, processed foods, deep-fried foods and fatty cuts of meat.

Now the next question, how many calories should I eat a day to have a healthy lifestyle? Well that depends, is your weight ideal right now? To maintain your current weight, there is a certain amount of calories you must take in. To figure out your maintenance level, multiply your weight in kg’s (lbs/2.2) by 24 + 200 for males and 23 + 200 for females. Dieting is very simple. To lose weight, take in fewer calories. About 500 less than your maintenance level is a safe start. To gain weight, eat more than your maintenance level. It’s as simple as that!

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Whole grain foods are rich in vitamins of the B complex. There are many functions that the B complex vitamins do for the body, but where skin is concerned, these vitamins help in the division and maturation of the cells. As the cells of the top layer of the skin constantly keep dying out, it is the B complex vitamins who give rise to new cells. As a result, the skin keeps looking youthful and maintains its glow. Brown bread is a good example of whole grain bread, and it does provide very good nutrition for healthy skin.

Vitamin C Protects skin from sun, smoking, and pollution by acting as an antioxidant. When excessive amounts of oxidants or free radicals are produced due to sun exposure, smoking, and pollution, they can cause damage leading to disease and aging. Antioxidants help to remove these free radicals, thereby reducing the damage.

Eat a regular meal if you want, since you'll have enough time to digest. Balance a serving of lean meat with a good amount of carbohydrates - rice, spaghetti or bread - plus fruit and vegetables and water, milk or juice. Drink regular amounts of fluid - a glass or two every hour.

Antioxidants are definitely good for skin to eat foods rich in antioxidants. It is important for the people to eat foods that are rich in antioxidants, in order to help the skin to combat the upshots of oxidants or the free radicals that are manufactured when the body cells burn oxygen in order to generate energy.

These foods are the "green, leafy vegetables" like the spinach. Antioxidants are also present in foods that are rich in carotenoids like beta-carotene, like carrots. It can also be present in food supplements such as vitamins E and C.

In addition, eating health promoting foods like fruits, vegetables, whole grains, nuts, and unsaturated fats found in natural foods like olive oil and fatty fish, and drinking plenty of water is a common suggestion of many medical professionals. Another option is making sure you have the right supplement program. However, eating "fun, pleasurable foods" like chocolate will not cause acne.

One recommendation that plenty of doctors agree upon is to drink lots of water daily. Your skin can be nurtured by eating healthy natural foods such as fresh fruits, vegetables, grains, nuts, and fish. Supplements also help to aid your skin and general health. The market has numerous supplements, and there are enough that will facilitate your health, though some do not essentially do what they assure.
Iodine aids in healing skin infections by increasing oxygen consumption and the metabolic rate of the skin. Iodine also prevents rough skin from developing and prevents premature aging. Silicone is important in the fight against aging because it aids in collagen formation. Collagen is responsible for skin's structure. When collagen breaks down and isn't manufactured as quickly, skin wrinkles and sags. Collagen manufacturing normally begins to slow down around your thirties. Sulfur keeps skin clear & smooth. Dry scalp, rashes, eczema and acne are often due to deficiencies of this mineral.

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About Author

Both Dr. Jeff Hand & Corwin Brown are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.

Dr. Jeff Hand has sinced written about articles on various topics from Supplements. Dr. Jeff Hand was born in Thunder Bay, Ontario,Canada, where he attendedLakehead University for his Bachelor of Science degree. He then attendedNorthwestern College of Chiropractic in Minneapolis, MN for his doctor ofChiropractic degree. Dr. H. Dr. Jeff Hand's top article generates over 880 views. to your Favourites.

Corwin Brown has sinced written about articles on various topics from Skin Care, Aromatherapy Bath Body Works and Wellness. . Also Read about. Corwin Brown's top article generates over 18100 views. to your Favourites.