Nutrition during Pregnancy

Nutrition during Pregnancy

Nutrition during pregnancy is vital to the health of the baby. Your health and the nutrients that you take in is the very foundation of the health of your child. That is how your baby is going to grow and develop. In order for you to get the proper calories for your baby, you should take in 300 extra calories than you did before you actually got pregnant. During the first few months of pregnancy, you’re going to feel a bit nauseous and often vomit and this may make it a little bit difficult for you to want to worry about your diet.

Again, I cannot stress the importance of eating a well-balanced diet and also taking prenatal vitamins. The recommended daily serving during pregnancy is 6-11 servings of either grains or breads, 2-4 servings of fruit, 4 more serving of vegetables, 4 servings of dairy and approximately 3 servings of protein sources. This protein could come in the form of meat, poultry, fish, eggs and nuts. Always make sure that you are choosing foods that are high in fiber: whole grain breads, pasta and always make sure to get enough fruits and veggies in your diet.

Nutrition during pregnancy should consist of a minimum of 4 servings of dairy products and foods that are rich in calcium to make sure that there is at least 1000 mg of calcium in the diet. There should be three servings of foods that are rich in iron so that you are getting at least 27 mg of iron each day. Every day you should choose one good source of Vitamin C. Whether that is vegetables such as broccoli or green peppers or oranges and strawberries, you should get at least 70 mg of vitamin c every day.

Pregnant women should always choose at least one source of folic acid every day. This ingredient will be in mostly leafy vegetables, in veal and almost every bean. Everyday, you will need 0.4 mg of folic acid to make sure that there are no defects in the neural tubes. There should always be one source of vitamin A which is prevalent in carrots, sweet potatoes, pumpkins, spinach and apricots.

What to Avoid

There are a lot of things to avoid during pregnancy so that you don’t have a premature delivery, retardation or any birth defects. Of course, it’s essential to avoid alcohol because this has been linked to all of those, including babies with a low birth weight. It’s also important to limit caffeine to no more than 300 mg per day. The content will vary in drinks and depend on the beans. One 8 ounce cup of coffee has about 150 mg of caffeine and black tea has about 80. One 12 oz glass of soda has about 30-60 mg. Chocolate also has caffeine so be very careful as to how much you take in and avoid being around cigarette smoke at all costs.

It’s highly recommended that you avoid saccharin during pregnancy because it can cross the placenta and it could very well remain in your fetal tissues. The use of any other artificial sweetener that is approved by the FDA is acceptable when you’re pregnant. You should decrease the amount of fat that you take in by 30%. For someone who eats 2000 calories a day it would be 65 less grams of fat.

Always avoid eating shark or swordfish, as well as anything that has a lot of mercury in it. Also avoid cheeses because it could cause a Listeria infection if they are unpasteurized. You don’t have to avoid hard cheese but do avoid feta, brie, blue-veined, Mexican-style cheese and camembert.

Nutrition Labels

Nutrition Labels

If you are looking to cut certain ingredients out of your diet or obtain a certain weight it’s often necessary to look at the nutrition labels. The labels will display the number of calories, sugars, carbohydrates, etc. It will tell you whether or not there are any preservatives and so forth. You can count calories but looking at the labels and verify that you are burning more calories throughout the day than you are consuming. It’s illegal not to have a nutrition label on food unless it is an organic fruit, vegetable or only consists of one ingredient such as a spice.

People are amazed at the results they begin to see once they start to count calories. For the average person, they can consume about 2,000 calories a day and lose weight as long as there is physical activity during their day. Simply sitting at a computer desk will definitely not help you to obtain the goal that you have and it will not give you the shape or tone that you want for your body. It takes hard work and sweat to get the body that you want and if you do not limit your calorie intake you will not get results very quickly.

Why labels?

Labels are required by the FDA because it serves as a guideline. It’s required that they provide specific information in regards to calories, the serving size, ingredients, amount of carbs and how much nutrients is in the food. These are used as a tool for consumers to be informed on what foods to buy and how that will fit in with their health. This helps them to determine a serving size and the number of calories in each serving.

Each label should contain information that is regulated by the FDA and one of the main areas of the label will contain the serving size as well as the number of calories within each serving. The amount of fat protein and carbs are also on the label each displayed in a certain amount of grams. The fat includes the total amount of fat, both saturated and Trans. The vitamins and minerals that are included must be on the label and all of the other features revolving around the 2,000 calorie diet.

This nutrition label also gives consumers the number of macronutrients and the daily recommendation percentages so that it can track nutrition throughout the day. Although these are based on the 2,000 calories it may require that you adjust the percentage just a bit so that it matches your own caloric consumption. For example, a male athlete will have to adjust the number of carbs, protein, and fat. These labels are placed on foods so that individuals can be concerned about their own health conditions, their weight, and cardiovascular health. The ingredient list must be included so that consumers can identify whether or not there are ingredients that could cause an allergic reaction, affect those who deal with diabetes and for those who have to watch their insulin levels. This will also help others to achieve fitness goals and weight loss.

There are some people who don’t like to look at the label because they base they’re eating off of when they’re hungry, stopping when they’re full. They feel that if they get enough physical activity then it doesn’t matter much as to what they eat – but, it’s often necessary to look at the label so that certain consumers can avoid a lot of sugar or a certain ingredient that doesn’t set in well with their body type. It really comes down to adjusting your diet to your bodily needs.

Paleo Diet Reviews

Paleo Diet Reviews

The Paleo diet trend isn’t just some fad that people are using to lose weight. The Paleo diet reviews are accurate because this is the only nutritional approach that will tie in with your genetics to help you stay lean and strong. There has been a significant amount of research done in biology, biochemistry, and dermatology that indicates our modern diet is far too full of Trans fats and sugars which can lead to disease and obesity. When a diet consists of lean proteins then it supports strong muscles, healthy bones and an immune system that functions effectively. The protein will also allow the body to feel satisfied in between meals.

Both vegetables and fruits are very rich in antioxidants and vitamins, which your body needs to decrease your chances of gaining a degenerative disease, cancer and to simply be able to function correctly and focus throughout the day. Although, there are foods that are high in healthy fats such as seeds, nuts, avocados, and olive oil. Studies show that any diet that is rich in Omega 3 will dramatically decrease an individual’s chances of gaining weight or any sort of bodily disease.

The Truth about Saturated Fat

Saturated fat is the worst thing for your diet and your health. There has been a lot of controversy about the amount and the type of fat that has been found in our modern grain feed versus the fat that is found in the cows that are grass fed. We have come to find that wild meat is extremely lean and has little to no saturated fat. This supplies us with the amount of omega 3 fats that we need.

Paleo Diet Reviews explain that there is no saturated fat in the foods that are being consumed. For most people, the Paleo diet will deliver the quickest and most satisfactory results. It will improve the blood lipids, motivate weight loss and also reduce the pain that is felt from autoimmunity. The Paleo diet is also referred to as the caveman diet or the Stone Age diet. It’s a modern nutritional plan that is based on ancient diets consisting of agriculture and a grain base. The contemporary diet consists of grass-fed pasture raised meat, fish, eggs, vegetables, fruit, roots, nuts, grains, refined salt and sugar, and processed oils.

Paleo diet reviews prove that nutrition has its roots in evolutionary biology and that it is a common theme in evolutionary medicine. The underlying reason for this approach is that the natural selection had to adapt to the metabolism and the physiology of humans to varying dietary conditions. Natural selection has had little to do to make the genetic adaptations to the contemporary human diet. More than 70 percent of the total daily energy consumed by all people in the US comes from dairy products, cereals, vegetable oils, and alcohols. There are aspects of this diet that argue that the consumption of industrial era foods is what is responsible for our obesity problem and cardiovascular disease problems.

This is a diet that consists of fruits vegetables, meat, and seafood which is satisfactory for the hunter-gatherer diet. The vitamin and the mineral content in this diet are very high compared to the standard ones and at times actually a multiple of the RDA. Grains and legumes not rich in calcium are not part of this diet, although kale and dandelion greens, as well as nuts, are very healthy and high sources of calcium which is necessary for the diet. The diet reviews seem to be accurate and studies have shown that participants have experienced a significant amount of weight loss.

Tofu Nutrition Facts

Tofu Nutrition Facts

It’s quite clear from tofu nutritional facts that there is a high percentage of nutrients that our body needs, and that is why we used it as a substitute for meat. Tofu actually reduces the amount of free radicals in the body, reduces pain that is associated with arthritis, contains isoflavone which helps a woman maintain her balanced hormone level during a pre and post menopause phase, has a high-protein content, helps the body build strong muscles, reduces bad cholesterol, helps reduces the clotting of arteries and has a great number of minerals and iron.

Tofu is rich in many nutrients which is why it is better as a protein substitute instead of meat, and that is why it is compared to meat. Tofu is extremely low in saturated fats, and that is why it has a very low cholesterol level. When the tofu is mixed with other flavors or ingredients, it can make for a very nutritious and tasty meal. This is available in all the grocery stores, and it will often come with different flavor packets as well.

There are three main types of tofu. There is firm tofu which is dense and solid, holding up well in many stir-fry dishes or soups. Firmer tofu is higher in calcium, fat, and protein. There is also soft tofu which calls for recipes that need blended tofu or is fitting in oriental soups. There’s also silken tofu which is made slightly different and this will result in a creamy and custard-like product. This is tofu that works very well with blended dishes with a little bit of soy sauce and maybe some chopped scallions.

Tofu has a magnificent amount of B vitamins and when the curdling agent is used to make tofu it is an extremely wonderful source of calcium. Half of the calories that come from tofu come from fat and just a 4oz serving of it will contain a total of 6 grams of fat. On the bright side, it is low in saturated fat and there is absolutely no cholesterol in it. Regardless of what people say, eating a balanced diet without meat and substituting tofu in will definitely make for a healthy diet with all the necessary food groups and nutrients that your body needs; being a vegan does allow for a healthy lifestyle and healthy body.

Paleo Diet Breakfast

Paleo Diet Breakfast

Whether you are trying to lose weight or simply making a switch from your daily diet to a healthier one, there is no diet program in the world that does not emphasize on the importance of having breakfast. Having been regarded as the most important meal of the day, breakfast helps people give a hearty start to their day. Consuming a wholesome breakfast rejuvenates a person’s energy levels, which are significantly low in the morning hours due to the considerable time gap since they ate dinner. When it comes to Paleo diet breakfast, the focus is not only to provide a nourishing meal but also to ensure that whatever foods they make a part of their breakfast are hygienic and unprocessed.

The basic principle behind Paleo diet breakfast

Commonly known as the caveman diet, the Paleo diet seeks its influence from the dietary patterns of the early man who would consume foods in their most original state. With the absence of industries and food processing units, there was no possibility of them eating any food items that underwent artificial procedures for refinement. Although the Paleolithic lifestyle was followed more than 10,000 years ago, in recent times, scientists have conducted research that shows that cavemen’s food habits were much healthier and safe than what we practice today.

In fact, a number of studies link the consumption of foods that our bodies are not inherently designed for with ailments such as obesity, diabetes and the mutation of cells in human body, which is cited to be the reason behind diseases such as cancer. For this reason, the thought behind devising the primal diet was to create awareness among people about the health benefits they can acquire by making certain changes to their routine diets. The caveman nutrition chart calls for avoiding any food items that comprise dairy products, soy, grains, yeast, legumes, unnatural sugars, salt, sugary fruits (such as mangoes, apples, bananas and pineapples) and even vegetables with a high quantity of starch (such as yams, potatoes, squashes and corn).

This means that when it comes to creating a Paleo diet breakfast plan, the recommended food groups are free-range meats, eggs from organically raised chickens, nuts as well as flours, milks and oils extracted from nuts, fruits and vegetables.

Getting creative with Paleo diet breakfast

When adapting to this new form of diet, it can be difficult to come up with recipes that guarantee full nutrition while limiting the ingredients to those that are permissible under the hunter-gatherer diet. By putting in some creative ideas, however, you can easily work out a number of delicious breakfast dishes and combinations, which are sure to make you realize that the effort was completely worth it. Some ideas for Paleo diet breakfast are:

–          Egg dishes: By minimizing the carbohydrate count from your diet, you will need to supplement the calories with a high protein diet. With eggs being the most preferred breakfast items and also recommended under the caveman diet, you can easily conjure up a few tasty dishes that help you maintain your protein count where it should be. The best thing about eggs is the amazing variety of dishes you can create out of them. You can fry them sunny side up, scramble them or make omelets out of them using coconut, almond or olive oils. There is also the option of boiling the egg. Keeping egg as your main dish, you can add side dishes comprising vegetables such as leafy greens, onions, bell peppers, mushrooms and scallions.

–          Meats from free-range animals: Meats, acquired from animals that are allowed to breed freely rather than kept in captivity for commercial purposes, also get strong recommendation from the experts of caveman diet. In order to make a fulsome meal out of your Paleo diet breakfast, you can include strips of bacon, whether pork or turkey, with your eggs. The addition of beef strips to your omelet can add an extra oomph to it while incorporating chicken salad on the side of your egg dish can help you replenish your mornings with extra energy and vitality.

–          Milkshakes: Although conventional dairy products are a strict no-no when it comes to Paleo diet breakfast, you can simply substitute them with products made from almond or coconut milk, both of which are easily available. The inclusion of these milks will also add a good flavor to the milkshakes you make. With the addition of different types of berries and nut butters, you can increase the nutritional value of your milkshakes or smoothies.

–          Pancakes: In case you think you will have to give up on pancakes after switching to Paleo diet breakfast, you are in for a surprise. By substituting grain flour with nut flour (such as almond) and dairy milk with coconut or almond milk, you can still make pancakes that are flavorful and nutritious at the same time.

Sports Nutrition

Sports Nutrition

How the body goes about converting food into fuel depends on a couple of factors. With a basic understanding of these systems we can assist athletes in training and eating efficiently so that they can perform their best during game time. It’s important for them to know how nutrients supply their body and why they should feed their body certain foods. Carbs, fats and proteins all contribute to the energy that they need and this energy will then be converted into ATP. This allows the muscles to contract although each nutrient has its own property that will determine how it gets converted.

Carbohydrate

The carbohydrate is the main nutrient that fuels exercise of either a moderate intensity or at a high intensity. Fat can fuel the low intensity workouts for a certain period of time, but proteins are what are being used to repair the body tissue. The body cannot store the ATP which is why it is necessary to continue creating it during exercise. The body converts the nutrients in two major ways and that is through aerobic metabolism through oxygen and anaerobic metabolism which is without oxygen.

These two pathways can be divided furthermore and the combination of these energy systems gives our bodies the fuel that it needs to exercise. The intensity and the duration of the exercise will determine to what extent it is being used. Sports nutrition ties into your strength training which will tone your muscles and improve your overall appearance. With a consistent and regular program you can significantly reduce the amount of body fat that you have and increase your muscle mass. This will allow your body to burn fat much more efficiently. For the majority of people, only one set of these exercises focuses on the major muscle groups, and they do not need to do those physical activities all the time.

Where to do Strength Training

You can do strength training anywhere – either in the gym or in the comfort of your own home. It’s your decision as to whether or not you want to work with free weights or weight machines, which are very popular strength training tools. You can even do strength training with very inexpensive tubing, even using your very own body weight. With the correct technique you may find that your body is transforming right away and that the stamina and strength in your body is improving immensely within a short amount of time.

Paleo Diet Food List

Paleo Diet Food List

Inspired by the dietary habits of the early caveman, the Paleo diet food list comprises a number of permissible and forbidden food items for people who choose to follow this nutrition program. The basic idea of the Paleolithic diet is for people to remain as close to their food origins as possible, since the modern-day emphasis on artificially refined foods is thought to be the leading cause behind the rise of degenerative diseases. Moreover, the caveman diet is regarded as a much healthier alternative to the processed foods that we are so used to of consuming today, which is why it is recommended for those seeking to lose weight and maintain a lifestyle defined by fitness and wellness.

Permissible items on Paleo diet food list

The items allowed on the Paleo diet food list are those which were essentially a part of the caveman diet. These include:

–          Meats: Meats that are acquired from free-range animals i.e. animals that are allowed to breed in their natural environment, are allowed under the hunter-gatherer diet. These include beef, mutton, poultry, pork, fish and other types of seafood. Since the Paleo diet is also thought to be an ideal way to lose extra pounds, it encourages greater reliance on high protein foods that contain lean meat and using this increased intake of protein to supplement the carbohydrate count that accounts for nothing but extra calories.

Meat items that contain additives and have been processed have no place on the list. These include popular items like hotdogs, sausages, pepperoni and cold cuts of meat. Bacon can be consumed in its natural form but should be off the list if it has been artificially cured.

–          Egg: Eggs from free-range birds are also encouraged in the Paleolithic diet. Since eggs are also a good source of protein, they are regarded as an essential staple in the Paleo diet menu. They can be eaten by frying them in the oils allowed under this diet program or even by boiling.

–          Vegetables: Non-legume and non-starchy vegetables are considered an important part of the caveman diet. These include vegetables such as carrots, cucumbers, radishes, turnips, onions, leafy greens, scallions and kale to name a few. The recommended way of consuming vegetables is in their most natural state, which means that consuming them raw is the best way to go. Even if they have to be cooked, however, it is better to have them slightly steam and not overcook in order to retain their vital nutrients.

–          Fruits: There a few disagreements about the consumption of fruits among the proponents of Paleo diet. Some authors suggest a minimum fruit intake since fruits contain natural sugar. Others consider fruits like avocado, citrus fruits and berries to be permissible under the diet and if taken in moderation.

Forbidden items on Paleo diet food list

Supporters of Paleo diet like to adhere to the caveman diet as closely as they can. For this reason, they advise that the following food items should not be made a part of the diet since they were not consumed by the prehistoric man:

–          Dairy products: The early man was not evolved enough to understand the concept of breeding and raising animals, which is why we do not get any proof of dairy products being a part of their diets and hence, dairy products are excluded from the Paleo diet food list. These include milk and all of its by-products such as butter, cream, margarine, yogurt, cheese and milkshakes etc. Coconut and almond milk can prove to be good substitutes for milk.

–          Legumes and grains: Both legumes and grains were not consumed by the hunter-gatherers and came to become a part of the human diet much later. This is what leads food experts to suggest that these two food groups should be avoided in order to maintain a successful Paleolithic diet plan. Moreover, legumes such as lentils, beans and peas cannot be consumed without cooking them first, which is also something that the Paleo diet is not supportive of.

As far as grains are concerned, their avoidance is recommended due to their high carbohydrate count, which is detrimental for weight watchers. Better sources of carbohydrates are the fibers consumed in the form of vegetables and fruits. Additionally, the grains available in the market today are all factory processed and lose their nutrition before they reach the consumer, making them unfit for consumption as per the caveman diet.

–          Sugars: Strict adherents of the Paleo diet do not consider any type of sugar to be a part of the Paleo diet food list, although some experts suggest that natural sugars from fruits can be permitted. All of these food experts, however, agree on the fact that artificial sweeteners and refined sugars need to be completely banished from the primal diet.

Paleo Diet For Athletes

Paleo Diet For Athletes

The basic principle of Paleolithic or Paleo diet is derived from the food patterns displayed by the early man and dates back to more than 10,000 years. The premise of this form of diet is that human beings are intrinsically accustomed to food items that are in their most natural form. This leads to the increasingly popular belief that people should refrain from consuming factory processed foods, which offer nothing but empty calories and have been found to cause numerous diseases as well. With the success rate of the caveman diet, it is no surprise that fitness experts are showing a greater inclination towards the Paleo diet for athletes as well.

The purpose of suggesting the Paleo diet for athletes:

For any athlete, it is important to maintain his wellness and health to optimum levels and the best way to do that is to adapt to a nutrition system that provides him complete nourishment with a minimum threat to his health. The Paleo diet for athletes is an ideal option because it plays a vital role in supporting their fitness regimens and replenishing their energy levels. Since the Paleolithic diet primarily aims at making organic foods a part of people’s diets, it helps athletes in keeping up with their targeted weight and nutrition without packing in any extra pounds.

Moreover, the wholesome nutritional values packed in the hunter-gatherer diet plan greatly emphasize on high protein consumption while minimizing the carbohydrate count to a larger extent. The recommended food items as part of the caveman diet are exactly the same as what athletes are advised to eat by their nutritionists, including healthy doses of lean meats, vegetables, and fruits.

Foods that are a part of the Paleo diet for athletes:

The Paleo diet for athletes follows pretty much the same rules as it does for anyone who wants to follow the diet regimen. There are, however, a few exceptions to the rule made especially for athletes who want to follow the Paleolithic diet. The permissible caveman foods for athletes include:

– Carbohydrates: Carbohydrates, especially those acquired from refined grains, are forbidden as part of the hunter-gatherer diet. For athletes, however, there is a special exception to the rule as they need to consume carbohydrates in larger quantities in order to fuel their high energy practice and game sessions. In fact, athletes can consume carbohydrates if they stay within the parameters of carbohydrate consumption as prescribed by the Paleo diet for athletes.

The most important thing to be careful about is the sugar index of the carbohydrates the athletes consume. The diet suggests sticking to glycemic levels that are between the low to the medium range before a strenuous exercise routine or gaming event. The same should be followed to replenish the energy levels after a player gets through with the training or game. As a general rule, the caveman diet strongly prohibits rice, pieces of bread, and pasta but consider them permissible for athletes if they consume them within the recommended range.

– Lean meats: Lean meats form an essential food group in the Paleolithic diet and are also considered to be a compulsory part of the Paleo diet for athletes. Since lean meats have minimum fatty content, they are ideal for athletes to consume as they offer a high protein count, which is extremely important for any athlete to successfully carry on with high energy workouts and gaming sessions.

Items like boneless and skinless chicken pieces, lean meat steaks and fish filet – all acquired from free-range animals – are especially recommended for the strenuous regimens athletes have to follow. Seafood should especially be considered a staple food item for athletes as it not only provides essential proteins but is also rich in good fats.

Eggs are also an excellent source of protein and prove to be a vital part of the Paleo diet for athletes when acquired from poultry animals raised in their natural environs. The higher levels of protein contained in meats are excellent for athletes as it helps them in building up muscle and recover from any injury resulting from torn tissues.

– Raw foods: Paleo diet for athletes is strongly inclined towards the consumption of vegetarian items like fruits and vegetables in their most natural and raw form. By consuming without cooking, the nutrition value of these live food items remains intact. For this reason, athletes’ nutritionists make salads a necessary part of their diet plans in order to provide them nutrients like vitamins and calcium through the consumption of vegetables like carrot, kale, turnip, cucumber, salad greens, and radish.

Since athletes need a high calcium count to maintain their strength and vitality, the restrictions on dairy items can sometimes prove to be a challenge. However, leafy greens like kale are also considered to be among rich sources of calcium and can help substitute their calcium requirements effectively.