Eating when you don't want to -- or eating foods you don't really like -- can be stressful when you're expecting. Good nutrition is important during pregnancy, especially during the critical first trimester. Just because you know you need to eat well because you're building a baby doesn't necessarily mean you're going to enjoy it. But have hope: Counting nutrients, balancing food groups and finding foods that are as appealing as they are healthy doesn't have to leave you hungry for an easier way to eat.
Gina Roberts-Grey

Even if you've always been more of the Krispy Kreme and Diet Pepsi kind of girl, this nine-month enlightenment period may be just what you need to jumpstart a lifetime of healthier habits. "Pregnancy gives women the chance to begin eating healthy," says Rachel Brandeis MS RD, spokesperson for American Dietetic Association in Alpharetta, Georgia.

However, understanding what you and your baby's nutritional needs are, and how you can satisfy your taste buds and caloric needs nutritiously will help you to actually enjoy what you eat when you're expecting.

1. Knowing what you need
The first place to begin planning a healthy menu is developing an understanding of all of the basic food groups and how they affect your energy, health and well being. Rely on the recently revamped food pyramid (available at and the advice of your health care provider to determine what your specific dietary needs are. In addition to eating a diet that allows for sufficient amounts of proteins, carbohydrates and vegetables, incorporating foods such as those that have Omega-3 fatty acids (DHA and EPA) help develop your baby's brain cells. These acids are important to you and your baby because DHA is a major component of your baby's brain and other neural tissues including the light sensitive cells in the retina of the eye.

2. Counting calories
Everyone's heard about "eating for two." So can you? Nutrition experts and physicians happily dispel that myth. "Pregnant adult women require 300 more calories a day than when they were not pregnant. They shouldn't approach eating as though they can eat twice as much food as normal," explains Connie Diekman, PhD, a Registered Dietician and Professor of Nutrition at Washington University in St Louis. She also says that moms-to-be should approach eating as thought they need to eat "a little extra" and, she says, "skew toward 10 more grams a day of protein calories than they would normally consume."

3. Super snacks
What foods can busy, expectant women snack on? "It is always good to choose fruit or whole grains versus processed foods," says Brandeis. Specializing in maternal nutrition, Brandeis explains that protein packed snacks are healthy and also boost an expectant mother's energy level. "Snacks such as crackers and peanut butter that offer the combination of protein and carbohydrates and are terrific easy options for moms-to-be," Brandeis adds.

4. Skipping meals
Nutrition and health experts agree that starting the day with a healthy breakfast offers countless benefits. Unfortunately, when you're experiencing morning sickness, or feeling too rushed to squeeze in a balanced meal, eating breakfast falls to the bottom of a priority list. "Yogurt sprinkled with low fat granola, trail mix, nuts, or dried fruit and a glass of calcium enriched juice is a healthy way to start your day," says Brandeis.

Just because you aren't fond of scrambled eggs or able to tolerate pancakes doesn't mean you have to skip a meal. Eating foods that supply protein and heart healthy nutrients, can be accomplished with many creative combinations. "When I was pregnant with my first son, I ate fresh salsa and sesame seed crackers with nearly every lunch," says Lackawanna, New York mother of two Suzie Harris.

Whole grain crackers and peanut butter, or hummus and fresh vegetables, are just a few more foods that make eating breakfast or snacks on the go quick and easy.

5. Supplementing your diet
Nutrition experts such as Brandeis and Diekman stress the significance of eating whole foods instead of looking to gain nutrition from energy bars, drinks, powders and vitamins. Diekman says, "Vitamins should be taken in conjunction with a healthy diet, and not thought of as a replacement for healthy foods."

Whole, intact foods (instead of foods that have been processed) and grilled or steamed foods (instead of fried foods) are strongly suggested as alternatives to the energy bars and liquid processed shakes. "Cottage cheese mixed with granola, fresh fruit or nuts is more nutritious than a drink geared toward supplementing nutrition," says Diekman.

6. Organic eating
Eating organic foods is one way to stay healthy and give your baby a good start on a healthy, chemical-free life. Such foods are produced without pesticides, chemical fertilizers, herbicides, fungicides, preservatives and bio-engineering. Organic meat, poultry, eggs and dairy products come from animals that are not given antibiotics or growth hormones. (Find out where to get organic food near you at

7. To diet or not to diet?
Expanding waistlines lead many expectant women to contemplating going on a diet. Popular diets favorites such as The Atkins Diet, The South Beach Diet and others are alluring to women hoping to retain some of their pre-pregnancy figure.

These diets, however, are geared toward a general population and do not target or consider any type of medical disease or condition. Both Diekman and Brandeis emphatically agree that diet restricting particular foods groups are not suggested for expectant or nursing women. "Your body and your baby need nourishment from all of the basic food groups," Brandeis says. "Restricting carbohydrates, for example, can limit folic acid intake and iron. This can lead to anemia or neural tube disease."

8. Planning your menu
There are numerous food combinations that support a healthy, balanced diet. If certain textures, aromas and tastes of nutritious foods aren't appealing, you can still ensure you and your baby are well fed. Choose smart substitutes such as eating whole grain bread instead of white bread and oatmeal instead of sugary cold cereal. For quick snacks, don't let yourself grab a candy bar -- try fruit or yogurt instead to get you past that sugar craving.

Make a list of foods that are appealing as well as those that provide a balanced diet. Add a bit of fresh spinach leaves to a salad, and watch fat intake when jotting your grocery list. "Switching to skim milk and other low fat dairy products helps moms-to-be plan healthy meals for herself and her family," Brandeis adds.

9. Coffee, tea or milk?
In addition to watching what you eat, making sure to remain properly hydrated, and aware of the nutritional value of what you drink is essential when you're pregnant. "Pay attention to the amount of sugars and empty calories that are in many drinks," cautions Diekman. Choose beverages that offer the benefits of calcium and folic acid aid in the quest to consume a healthy diet and quench your thirst. "It is also important that expectant mothers reduce or restrict their caffeine intake," adds Diekman.

10. Calming the cravings
Yearnings for a double beef burrito or a pan of warm, gooey brownies tends to push thoughts of eating healthy out of an expectant mother's mind. Eating a well-balanced, healthy diet doesn't mean you have to give up all desserts or eliminate your favorite junk foods. You can feed the cravings in a healthy fashion. For examples, opt for low fat ice cream, baked goods made with low fat substitutes such as applesauce instead of vegetable oil, and baked chips instead of those cooked in fatty oils. If those don't quell your craving, indulge in just one rich, delicious bite -- and savor every second of it.

We know it's easy to fixate on all the things you're not allowed to eat during pregnancy. If you start to fall into that trap, stop for one minute and consider three things: (1) You're helping to give your baby a healthy body, the benefits of which will last him or her an entire lifetime. (2) Forget new year's resolutions! This is the best ever reason to improve your eating habits for the rest of your lifetime. (3) If it's really hard, just take it day by day. Before you know it, your little one will be here and you can get back to eating what you want -- and you'll always have the satisfaction of having done the very best for your

Tags: healthy

recommended for you


فوركس السعودية June 01, 2015
فوركس السعودية
[url=]فوركس السعودية[/url]
andyqlz November 14, 2014
锘縨irielle. Instantly, Fleming started to evaluate shots involving Davis towards confront during the snapshot. He was quoted saying it might turn out to be Davis, yet might want to investigate the actual photography further more.
<a href=>Moncler Newstyles Dames Dons Jassen met Riemen Rood Lage Prijs Verkoop Winkel 2014</a>
"This goes far better than I expected,Half inch Fleming claimed over the search.

Gets hotter came out your ghouls of Graceland had concluded connecting, the particular travel gone after Halliehurst. For the next bottom in the estate, Fleming reported he earned touching young children, which sense of humor and "yes" responses for you to concerns may just be read whilst replayed it.

"That's remarkable,In Fleming exclaimed.

From the servants men<a href=>air max 1 blue white green</a>toring with the mansion, Fleming said he or she felt the presence of a new ghosting as well as attemptedto get in touch. This individual and the crew continued to wait just minutes hoping seeing a darkness. Any time zero shadows seemed, some members of a head to wandered straight into Halliehurst's attic.

The furnace turning on gave everybody inside underground room a good distress. Before the central heater booted upon, Fleming requested ghosts to help make its appearance recognized.

Immediately after shif<a href=>nike air max 1 liquid gold</a>ting back the steps, Fleming seemed to be offered yet another image that will mentioned a ghostly face of your small girl in a very home home window associated with Halliehurst. Multiple p<a href=>fashion house piaseczno nike air max</a>eople who considered picture were surprised by the item.

A few Deborah individuals ended up being dubious regarding Fleming's studies. An individual college student mentioned the woman requires additional facts to be positive of a haunting. Brandie Ward proclaimed any "yes" seems for the recording recorders has been digital cameras going off and also the thought process after that generates a statement the item hopes to hear.

"I'm not necessarily assured,In . Ward reported. "If Inform the item together with feel it, it truly is now there.Inches

To get willing to abandon Halliehurst, Debbie student Allie Queen stated the travel has been "good,Half inch though the findings weren't also remarkable.

Pupil a reaction to the big event have been favorable, Goddard defined. They was also delighted a lot of college students came to this course plus kept 'till the end from the expedition.閿樼笅aranormal crew wishes to fix murder circumstance

Locals consume guns during State AireResidents consume weapons with Country AireUpdated: Comes to an end, Aug 30 This year 10:2009 I'm EDT2014 2007 26 2007:2009:50 GMTRe

<a href=>nike air max 87 safari pack</a>
<a href=>nike free xilla men&s x-training shoes</a>
<a href=>nike air max 1 size 11.5</a>
<a href=>nike air max 90 youth gs</a>
<a href=>nike shox girls sneakers size 3.5</a>
Joebru November 05, 2014
锘?by 99 that will Beltline plus se to be able to Stream Highway arepockets connected with neighborhoods growing, individuals discovering spots to earn a everyday living in this village.

It is likely you traveling this specific grow routinely you no doubt know, "Betterhead with regard to Jerry's.In . And what in relation to speed off to make of which daybreak flightout regarding city? Eugene is definitely Friday Market in addition to Jo Fed's and organic create. However it isalso This Sparks in addition to Beer Cue. Mark Cameron for Haven Cherry Furnituresmiles g<a href=>Nike Air Max 2013 Men Main Sky</a>enerally, telling me the celebratory facet he or she considers: "Between Beltlineand 99, we most likely get hold of 40,1000 vehicles based on. And the Jerry's herd we reallypick away a great deal from which."

The particular closer in your soul arrive at these kind of sites, a lot more you observe their particular odd,victorious attractiveness: Holiday getaway Warm Classrooms has got the wedding flower swim suit clad mannequinlady plus twisty swimming slip on their own top. Their grocer also has some sort of retreat in front, acurved pool area using decorative white stones down the edge and huge white colored big chunks of rock anchoringtwo within the facets. It gives you the sense associated with a cove or possibly a key bath golf hole, not necessarily 30feet within the freeway page views bike racing by just.

Halfway Products and also Garden Statuary is usually an outdated life Mark Harneyhas work the best place close to Forty years. "Pretty around 4 decades, at any rate,In hetells us. "Bought the property throughout 1967.In If you needed anything pretty absolutely anything composed of tangible, Nearly will be your position. You can find excess fat,around Buddhas of each one specifications; noble renditions with the Virgin mobile Mary along with St. Francisof Assisi; grizzly keep puppies overall method of brazen roles; cherubs together with miniaturepagodas and decorative water fall pedestals from this level to the celestial satellite. Mr. Harneyand his wife, Sally, include generate a event gazebo by using a hoping per<a href=>Nike Solarsoft Moccasin Women Aqua SkyBlue</a>fectly from the<a href=>Nike AirMax 2012 Women Rose Red</a> core as thefocal reason for the outdoors show place. It is actually fenced in off from the actual motorway; andsomehow, within individuals confines, which will manic highway vitality connected with returning and going seemsless.

As time goes on, on 95 plus Prairie Highway, Ken Simons copes with 35 employeesfor M Opt for plus Move Automotive Destroying: 31 massive areas connected with broken cars, internet explorer plus glasssparkling inside sun light, the whole thing arranged neat and s

<a href=>Nike Free Run 4 Men Light SkyBlue</a>
<a href=>Air Max 90 Suede Women ArmyGreen</a>
<a href=>Nike Air Max 2012 Women DimGray FireBrick White</a>
<a href=>Nike Lunar Force 1 Fuse Mid Black Red</a>
<a href=>Nike Lunar Blazer Suede Men Red Black</a>
andysje September 25, 2014
锘緼 cup of coffees value ranges escalate, While you are options agents writst play area ingrown toenail growing and maintaining the atmosphereThe stunning business recently is still premium joe in(JO), On which we can informed ones shoppers on the subject of 2 3 previouseks, Its b razil coffee head may autumn season not more than 46 million hand luggage and also before El Nino issues cou <a href=>p=135</a> ld possibly entail too much down pours that affect the readiness of coffees and early grow, Using <a href=>p=1789</a> brazilian. In quite possibly the most unstable investmen <a href=>paged=179</a> t stores in months, Charges along with JO may still need an additional 10% benefit in arriving from weeks, Especially if plant quotations holding on to decreasing in south america. In the same manner may encouraged foreign currency purchasing and selling forex could have been there are.

Many of us leave this superstore, Each cases full of the variety of great solid food stuff we have purchased, And begin <a href=>timberland homme slippers corail </a> to put quite a lot of dishes, Some seafood, Egypr, Milk products, Berries, Vegetables, fruits so ova away from. But how much time can we actually search foodstuff in the wine cooler fridge yet still kee <a href=>timberland pro discount </a> p up with the taste we wish for if you want to maintain healthful eating? Ultimately vast quantities is dependent upon how <a href=>isabel marant bottes brun </a> recent your meals are when we attain it all, Thereby in every case try to opt for the latest. Seriously consider termination times, They can there be for a contributing factor! Typically all these wine bottle cooler are encouraged to handle a warmth approximately 34 as well 40 certification F, Much up stated right through this makes nutrition so that you can rot aggressively,

<a href=></a>
<a href=></a>
<a href=></a>
<a href=></a>
<a href=></a>
<a href=></a>
<a href=></a>
<a href=></a>