Healthy Pregnancy Snacking: Tips and Advice for Expectant Mothers
A few tips on snacking if you’re pregnant:
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• Calcium becomes even more important in pregnancy so make one of your snacks calcium rich (yoghurt, yoghurt based dip, hard cheese and crackers)
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• If you’re feeling sick- make snacks as nourishing as possible. Salty foods like crackers are often a go to but try topping them with hummus or a yoghurt based dip to make them more nutritious.
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• Steer clear of soft cheeses including ricotta (unless heated) as they hold higher risk of listeria. It is true that pasteurised is generally ok and the occurrence of listeria is also far lower than the public perception but the recommendation in Aus is still to steer clear. I previously had these a lot with fruit on toast as a snack.
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• Always wash fruit and veg pre eating- even it it comes in a ‘washed and ready to eat’ bag from the shops.
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• If you’re usually a lover of soft centred eggs- make sure they’re hard boiled to reduce risk of salmonella.
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The Importance of Knowing the Caloric Content of Ingredients in Your Food
When it comes to making healthy food choices, knowing the caloric content of the ingredients in your meals is crucial. Understanding the calories in the foods you eat can help you make informed decisions about your diet and can ultimately aid in weight management and overall health. In this article, we will break down the caloric content of common ingredients and the impact they can have on your diet.
Understanding Calories: A Beginner’s Guide
Before we dive into the caloric content of specific ingredients, let’s first understand what a calorie is. A calorie is a unit of measurement that represents the energy content of food. When we consume food, our bodies use these calories for various bodily functions, such as breathing, digestion, and physical activity.
It’s important to note that not all calories are created equal. Different foods provide different amounts of energy, and some can be more nutrient-dense than others. For example, a 100-calorie serving of broccoli will provide more nutrients and fiber than a 100-calorie serving of soda.
Now that we have a basic understanding of calories, let’s explore the caloric content of common ingredients and their impact on our diet.
Caloric Content of Common Ingredients
1. Protein
Protein is an essential macronutrient that plays a crucial role in building and repairing tissues in the body. Examples of protein-rich ingredients include chicken breast, eggs, and tofu. One gram of protein contains approximately 4 calories. While protein is important for satiety and muscle health, it’s important to be mindful of portion sizes, as excessive consumption can contribute to an excess of calories in your diet.
2. Carbohydrates
Carbohydrates are the body’s primary source of energy and can be found in foods like rice, pasta, and bread. One gram of carbohydrates contains approximately 4 calories. While carbohydrates are an important part of a balanced diet, it’s important to focus on complex carbohydrates, such as whole grains and vegetables, rather than refined carbohydrates, like white bread and sugary snacks.
3. Fats
Fats are another essential macronutrient that provide energy and support cell growth. Examples of fat-rich ingredients include avocado, nuts, and olive oil. One gram of fat contains approximately 9 calories. While fats are necessary for overall health, it’s important to consume them in moderation, as they are calorie-dense and can contribute to weight gain if consumed in excess.
In conclusion, understanding the caloric content of the ingredients in your food is essential for making informed choices about your diet. By being mindful of the calories in the foods you consume, you can better manage your weight and overall health. Remember to focus on nutrient-dense foods and practice portion control to maintain a balanced diet.
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