Pregnancy Weight Gain Guidelines Explained
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Here is a well-written article on weight gain during pregnancy and how many extra calories you should eat each trimester. If you want to track your weight and dietary intake, sign up at sparkpeople’s sister site for pregnant and lactating moms, www.babyfit.com. Recording what you eat is one of the best ways to ensure nutritional success, and no time is more important than now for you and your baby.
“Eating For Two” Has Consequences For Mom And Baby
Once again, research shows that eating too much, especially too much unhealthy foods such as those that are fried, during pregnancy can increase risks of complications. So how much extra should you eat? Not nearly the extra 500 calories that many moms think! One of my favorite formulas is on the USDA’s mypyramid.gov website for moms and moms-to-be. This gives you more calories as your baby grows, compared to the general 300 calories extra per day recommendation, as well as good portion recommendations from each food group. Still confused? Contact a registered dietitian in your area for individualized calculations and recommendations.
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I was recently clicking through an email with the latest research updates when I came across a journal article on red meat and heart disease. Like many other studies, this one indicated that people eating the most red meat and processed meats were the most likely to suffer from chronic diseases like heart disease and cancer. The final discussion session was filled with information on the dangers of eating too much meat, while lauding the environmental and health benefits of a vegetarian diet. While I am no means a vegetarian, I could see their point; there is definitely a correlation between chronic diseases disease and eating high-fat and processed meats too frequently. However, red meat is also a great source of protein, iron, zinc, and some B-vitamins…nutrients that many Americans do not consume sufficient quantities of in their regular diets. What’s the answer? The key to this particular study was that the people that ate too much, too frequently were the ones suffering ill effects, not everyone who enjoyed a steak or a reuben sandwich on occasion. It all comes down to moderation…red meat is a nutrient-dense food, just like prunes are healthy; but both beef and prunes can have some negative consequences if one eats too much too frequently. Think Cut, Portion, and Frequency when adding red meat, particularly beef, to your diet.
Choose lean cuts of beef, such as the “round” and “loin” and trim off all visible fat. A sirloin steak has much less fat than prime rib. If you can see a lot of marbling in the meat it probably has a lot of fat in it, and while it may be more tender, it can also be tougher on your cardiovascular system.
Enjoy a 3oz portion (about the size of a deck of cards) as a ground sirloin burger topped with lots of lettuce and tomato, broccoli and beef stirfry, or even cold leftover steak sliced thin on top of a spinach salad with a raspberry vinaigrette dressing. Consider red meat to be a garnish or small part of the meal, rather than the foundation of the plate. When making soups or stews add slightly more beans and less meat to save money and fat.
How often should you eat red meat? The general rule of thumb is once a week; less than that if you already have heart disease and are sedentary, or up to 2-3 times a week if you are younger, iron-deficient, and/or very active.
For more beef ideas and nutrition info, check out the Texas Beef Council.
Now how about the environmental effects of eating beef? Yes, that cow did have to eat about seven pounds of corn to make that delicious 12oz T-bone steak.That is in addition to the processing, shipping, cold storage, and other energy-consuming activities it took to make the steak safe and tasty. To minimize the environmental effects, choose organic or grass-fed sources for red meat, eat what you buy (wasted food is incredibly costly to the environment), and eat red meat less frequently than chicken, turkey, or beans.
Another article I read talked about how less than 8% of Americans eat beans on any given day. I love beans. I think it’s time for them to make a comeback, especially during this recession. If you want to eat healthy and save some big bucks,
Swine flu. Here in Texas where the first two U.S. deaths occurred it has been in the news constantly. Officially called H1N1, it was called swine flu because some of the genes resembled those of a flu virus that affects swine in North America; but because it also contains genes from avian influenza (bird flu) and regular human flu it’s not quite accurate to just blame pigs for this bad bug.
Can you get H1N1 from eating pork? Nope! So go ahead and grill up that pork tenderloin this weekend, and just be sure to cook it until the juices run clear, over 160 degrees Fahrenheit. Can you eat anything to prevent getting H1N1? A quick survey of the internet will have you taking megadoses of vitamins D and C, fish oil supplements, amino acids, and a daily serving of kimchi. However, an coalition of supplement experts warns that while supplements are a great addition to a healthy diet and can improve general health, be aware of marketers that are just trying to sell snake oil to cure swine flu. That said, what can you do to boost your immune system?
1) Eat your antioxidants. Eat at least 5-9 cups of fruit and vegetables each day, with at least 1 of those servings being fresh fruit or veggies.
2) Limit your sugar and saturated/trans fat intake. These foods can actually suppress your immune system and keep it from responding properly.
3) Choose supplements that support a healthy diet. Let’s face it – sometimes it is difficult to eat perfectly, and a multivitamin can be a great addition to make sure that your bases are covered. Megadoses of any vitamin, mineral, or other nutrient should be prescribed and monitored by a qualified health professional as self-treatment can cause a range of problems from diarrhea, other nutrient deficiencies, or worse.
4) Wash your hands before eating. And when you first arrive home. And when you are done using the bathroom and before touching your eyes, nose, or mouth. This one can be tricky with kids, but handwashing is one of the best lines of prevention for almost any contagious disease.
5) While they have nothing to do with nutrition, sleep and stress can make or break your immune system! Aim for a regular bedtime, exercise 3-5 times a week for 30 minutes, and take a deep breath to relax if you start getting stressed.
If you do start coming down with symptoms of the flu or even a cold, try one of my favorite “teas.” Add boiling water to a slice of lemon, 1/2 tsp fresh grated ginger, and a tsp of honey. Sometimes I’ll trade out a lime for the lemon, molasses for the honey, and add a dash of cayenne to “kick it up a notch” as well. Let it steep for a few minutes and enjoy!
Of course, if you do have any of the warning signs listed on the CDC’s H1N1 website then contact your doctor. H1N1 may not turn out to be as deadly as we once thought, but it’s always wise to take precautions with any flu bug, especially one that qualifies as a pandemic.
