Best Foods for Pregnancy: A Guide to Healthy Eating for Expectant Mothers

PICKING FOR PREGNANCY
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Focus on nutrients!
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?Folate. Extra folate is recommended one month before and for the first 3 months of pregnancy. It is very hard to meet these requirements through diet alone so supplementation is recommended.
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?Calcium. Aim to get in the full 3 serves of dairy or dairy alternatives each day. 1 serve is 1 cup of milk, 40g cheese, 200g yoghurt based on Australian recommendations.
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?Iodine. Supplementation of 150micrograms per day is recommended for your baby’s brain and nervous system.
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?Iron. Extra blood in the body for mum and Bub means extra iron is needed to to make and carry oxygen. Red meat is the best source, 3-4 serves per week is recommended. Chicken, fish and some plant foods also contain iron but less of it and iron in plant foods is not as well absorbed. Best non-meat sources of iron (as per your question @eao208) include tempeh, tofu, lentils, legumes, iron fortified breakfast cereal, cashews, almonds, quinoa, oats, baked beans, eggs, broccoli, spinach, sunflower seeds and prunes.
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?Other tips for maximising your iron absorption if you’re not eating meat
• Limit tea and coffee intake to between meals rather than with meals. Tannins in these drinks inhibit iron absorption.
• Eat a Vitamin C rich food at each meal as vitamin C enhances iron absorption.
• Avoid taking calcium supplements with meals as calcium also inhibits iron absorption.
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?Phytic acid also inhibits iron absorption but is found across a huge range of foods so quite hard to avoid. Focus on the other tips for enhancing iron absorption.
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?If you’re not eating meat or worried about your iron intake then discuss getting your blood iron levels checked frequently during pregnancy with your doctor. Iron supplements can cause constipation, inhibit absorption of other nutrients and can cause other issues in high doses, so discuss these with your doctor before starting any supps!
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This delicious nourish bowl came from a @hfgaustralia. (Swapped the rice for soba noodles though cause I love them). Plenty of spinach, broccoli and chickpeas for some extra iron!

The Ultimate Guide to Low-Calorie Foods

Are you looking to maintain a healthy weight or even shed a few pounds? One of the most effective strategies for achieving and maintaining a healthy weight is to keep an eye on your calorie intake. By choosing low-calorie foods, you can fill up without consuming excess calories, making it easier to manage your weight.

In this article, we’ll explore some delicious low-calorie foods that you can incorporate into your diet to support your health and weight management goals.

Fruits and Vegetables: Nature’s Low-Calorie Powerhouses

Fruits and vegetables are some of the best low-calorie foods available. They are packed with essential vitamins, minerals, and fiber, while being low in calories. For example, one medium-sized apple contains approximately 95 calories, while a cup of broccoli has only 55 calories. Incorporating a variety of fruits and vegetables into your diet not only helps to keep your calorie intake in check but also provides numerous health benefits.

Lean Proteins: A Filling, Low-Calorie Option

Lean proteins such as chicken breast, turkey, fish, and tofu are excellent choices for those looking to manage their calorie intake. These foods are high in protein, which helps to keep you feeling full and satisfied, while being relatively low in calories. For example, three ounces of grilled skinless chicken breast contains around 165 calories, making it a great option for those looking to stick to a low-calorie diet.

Whole Grains: Nutrient-Dense and Low in Calories

Whole grains like brown rice, quinoa, and oats are not only rich in essential nutrients like fiber and B vitamins but are also relatively low in calories. For example, a cup of cooked quinoa contains about 222 calories, making it a filling and nutritious option for those looking to maintain a healthy weight.

Low-Fat Dairy: A Calorie-Conscious Option

Low-fat dairy products like Greek yogurt and skim milk are high in protein and essential nutrients while being lower in calories than their full-fat counterparts. For example, a cup of non-fat Greek yogurt contains around 100 calories, making it a great option for those looking to satisfy their hunger without consuming excess calories.

Incorporating Low-Calorie Foods into Your Diet

When incorporating low-calorie foods into your diet, it’s important to focus on variety and balance. Aim to include a mix of fruits, vegetables, lean proteins, whole grains, and low-fat dairy in your meals and snacks to ensure that you are getting a wide range of nutrients while managing your calorie intake.

By making smart choices and opting for low-calorie foods, you can support your overall health and weight management goals while still enjoying delicious and satisfying meals. Remember to pay attention to portion sizes as well, as even low-calorie foods can contribute to weight gain if consumed in excessive amounts.

In conclusion, embracing low-calorie foods is a practical and effective way to support a healthy weight and overall well-being. With the right approach, you can create delicious, satisfying meals that are low in calories and high in nutrition. Happy eating!

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