Optimizing Pregnancy Health with Fiber and Fluid Intake

PREGNANCY, FIBRE & FLUID
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• In early and late pregnancy your digestive system slows down so food moves through slower. This may cause abdominal bloating, discomfort and constipation. Iron supplements can also cause constipation. Doing some exercise and increasing the fibre and fluid you have will help with this.
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• Some of the best fibre rich foods include beans and legumes, wholegrain cereals like bran, oats, brown rice and wholemeal pasta, fruits and vegetables with the skin on (where possible). Fibre supplements can also be helpful for some people (including me) but talk to your doctor or dietitian about a good product for you.
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• Increased fibre must be accompanied but adequate fluid intake. Also when you’re pregnant your blood volume increases so you need to drink more fluid anyway!
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The Ultimate Guide to Low-Calorie Foods for Weight Management and Health

If you’re looking to maintain a healthy weight or even shed a few pounds, paying attention to the calories in the foods you eat is crucial. Luckily, there are plenty of delicious and nutritious low-calorie options that can help you achieve your goals.

Fruits and Vegetables: Nature’s Low-Calorie Powerhouses
Fruits and vegetables are packed with essential vitamins, minerals, and fiber, making them an excellent choice for those looking to cut calories without sacrificing nutrition. For example, a cup of sliced strawberries contains just 53 calories, while a medium-sized apple has around 95 calories. Leafy greens like spinach and kale are also incredibly low in calories, with a cup of raw spinach coming in at just 7 calories.

Lean Proteins: Fuel Your Body without Excess Calories
Protein is essential for building and repairing tissues, and it can also help you feel fuller for longer, making it a valuable addition to any low-calorie diet. Skinless chicken breast, for example, contains around 165 calories per 3-ounce serving, while a 3-ounce portion of grilled salmon has approximately 155 calories.

Whole Grains: Satisfying and Nutritious
Whole grains like brown rice, quinoa, and oats not only provide essential nutrients and fiber but are also relatively low in calories compared to their refined counterparts. A half-cup serving of cooked quinoa contains approximately 111 calories, while the same amount of cooked brown rice has around 108 calories.

Healthy Fats: Essential for Overall Health
While it’s important to limit your intake of high-calorie fats like butter and heavy cream, incorporating moderate amounts of healthy fats into your diet can be beneficial. Foods like avocados and nuts are sources of healthy fats and are relatively low in calories, making them great options for those looking to manage their weight. A small avocado, for example, contains about 240 calories, while a 1-ounce serving of almonds has around 160 calories.

Incorporating these low-calorie foods into your diet can help you achieve and maintain a healthy weight, while also providing essential nutrients to support overall health. By making smart choices and paying attention to portion sizes, you can enjoy a wide variety of delicious and satisfying foods while keeping your calorie intake in check.

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