Healthy eating menu | Healthy eating plans

If you find it tough to maintain a balanced diet during your first trimester, you can rest assured that your not alone.

Due to queasiness, some women will eat all of the time and gain a lot of weight in the process. Other women have trouble getting food down and subsequently lose weight.

Preventing malnutrition and dehydration are your most important factors during first trimester.

Calories
You should try to eat as many foods as possible from the bottom of the food pyramid.

If you gain weight too slow, try eating small meals and slightly increase the fat in your diet.

You should always eat when you are hungry, as you are now eating for 2 instead of one.

Calcium

By the second trimester, you’ll need around 1,500 milligrams of calcium each day for your bones and your baby’, which is more than a quart of milk.

Calcium is something that’s missing from many diets. Along with milk.

Other great sources for calcium include dairy products, calcium fortified juices, and even calcium tablets.

Protein

Unless you happen to be a strict vegetarian, your protein intake is not normally a problem for women who eat a healthy diet.

Iron

A lot of women will start their pregnancy off with a bit of iron deficiency. Good sources of iron include dark leafy green vegetables and meats.

Iron supplements should be avoided, as they can cause internal symptoms such as cramping, constipation, or diarrhea.

The citrus bioflavanoids in oranges, lemons, limes and grapefruit have anti-cancer and antioxidant properties.

Many of these citrus bioflavanoids have also been shown to have anti-inflammatory and blood clot inhibiting abilities.

Garlic Numerous studies have shown that regular consumption of garlic can lower our blood pressure.

It also prevents the blood from being overly sticky and decreases LDL cholesterol (the "bad" one) while increasing the good HDL cholesterol.

Healthy eating menu - Walnuts are an excellent source of omega-3 fatty acids, a special type of fat that is essential for our bodies, but that the body cannot produce. Omega-3 essential fatty acids protect us against heart disease.

Almonds are also known for their ability to help lower LDL cholesterol levels.

Healthy eating plans - Oats also help reduce cholesterol. Research shows that one bowl of oatmeal per day can reduce cholesterol by up to 23%.

Oats are also considered an excellent grain for diabetics as they have less impact on blood sugar levels than some other grains.

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