pregnancy food cravings

Pregnancyfoodcravings.com

PPregnancyregnancy Food CravingsFood Cravings

MARCH 2015

GESTATIONAL DIABETES P.4

BACKACHE AND LIGA-MENT PAIN P.8

COPING WITH FOOD CRAVINGS

EATING WHILE

PREGNANT!!

FIRST TRIMESTER, do’s

and don’ts! P.13

High Blood pressure

During pregnancy P.15

NUTRITION DURING PREGNANCY AND LACTATION: GUIDE-

SPECIAL ISSUE

#3MAIN–DISH

PASTA RECIPES

EXCLUSIVE:

2VEGETARIAN

MAIN-DISHES


M.D

SERUM

ULA

2 APPETIZERS

4 GESTATIONAL DIA-

BETES

6 FAQ DURING PREG-

NANCY

8 BACKACHE AND

LIGAMENT PAIN

9COPING WITH FOOD

CRAVINGS DURING PREGNANCY

10 EATING WHILE

PREGNANCY

13 FRIST TRIMESTER,

DO’S AND DON’TS

15 HIGH BLOOD PRES-

SURE

17 NUTRITION DURING

PREGNANCY AND LAC-TATION

19 DAILY FOOD

GROUP REQUIRE-MENTS

20 SIMPLE PASTA

DISHES, EASY TO PRE-PARE

23 VEGETARIAN MAIN

DISH MEALS


Appetizers

During pregnancy you crave different kinds of foods, some cravings can be very strong because your body may a deficien-cy of a nutrients, which is needed in high amounts.

It’s important to eat a healthy, energy packed breakfast for the day, during the day you should keep your energy level at its peak.

Appetizers can help with keeping your body busy and handling those unhealthy food cravings. Try

to prepare appe-tizers with high amounts of nutri-ents, helping pro-vide your body

with the required nutrients. Appe-tizers can include whole wheat crackers, slice of fruits and cheese also slice of veg-etables. Appetiz-ers and healthy snack can go hand in hand with

breakfast, lunch and dinner. Your may taste and smell certain foods different during pregnan-cy, which can af-fect your appe-tite, so have ap-

petizers for yourself. To keep you active during the day.


Gestational Diabetes

WHAT IS GESTATIONAL DIABETES?

Gestational diabe-tes is a type of dia-betes that develops or is first recog-nized during preg-nancy. It is the most common problem that affect women during pregnancy. If not treated it can

cause health problems for the mother and fe-tus. Despite the danger of the gestational dia-betes, it can still be treated if it’s detect early in

pregnancy. There are things that women with ges-tational diabetes can do to keep themselves well and their preg-nancies. Control-ling gestational diabetes is a key

to a healthy preg-nancy.

WHY DIDN’T I HAVE DIA-BETES BEFORE?

During pregnancy women go through a lot of changes, be-ing pregnant chang-es your metabolism. Chances are that your insulin can’t get the sugar out of your blood stream.

WHY IS INSULIN NOT WORKING?

The placenta, the system of vessels that passes nutri-ents, blood and water from the mother to the fe-tus produces cer-

tain hormones that disrupt how insulin is sup-pose to work. This is called insulin re-sistance. In keeping your

metabolism nor-mal your body has to make three times the amount of insu-lin or more to

overcome the hormones produced by the placenta.


For most women, the extra insulin produced by the body is enough to keep their blood sugar levels in the healthy range. Yet, or 5 percent of pregnant women, even the extra in-sulin isn’t enough to keep their blood

sugar level nor-mal. At about 20th and 24th week of pregnan-cy they end up with high blood sugar or gesta-tional diabetes.

It takes time for insulin resistance to affect your body in a way

that health care providers can measure, which is why test for gesta-tional diabe-tes are usually done between 24th and 28th week of preg-nancy.

CAN GESTATIONAL DIABETES HURT MY BODY?

Most women with gestational diabetes give birth to healthy babies when they keep their blood sugar un-der control, eat

a healthy diet, get regular phys-ical activity, and maintain a

Some conditions that may result from gestational diabetes:

Macrosomia( the babies body is larger than normal, which can cause prob-lems during birth.)

Hypoglycae-

mia( ba-by’s blood sugar is low.

Jaundice( baby’s skin

turns yel-lowish, white parts of the eye may change slightly.)

Respirato-ry distress syn-drome(RDS, baby


FREQUENTLY ASKED QUESTIONS/FAQ

What happens during

the first month of

The fertilized egg attaches to the uter-us lining. Some of these cells will grow into a baby, other form the placenta

Arms and limbs begin to form

The brain and spi-nal cord begin to form

The heart and lings begin to develop, the heart beats bear the end of the

What happens during

the second month of

Eyelids form, yet remain closed

The inner eye be-gins to develop

Bones appear

Ankles, wrists, fin-ger, and toes form

The genitals begin to develop

Major organ and body system begin to form.

Can I get enough

calcium if I don’t

Yes, in addition to milk you can get calcium in fortified orange juice, cheese, yogurt, sardines, soups cooked with bones or through calcium supplements

Are artificial

sweeteners safe

to use while I am

Yes, excerpt saccharin

I am a vegetar-

ian, do I have

There are many alter-native sources of protein, like dairy products, soy beans and nut

How can I

reduce my

constipa-

Drink 8 glasses of water a day. Have 5-9 serv-ings of fruits and vegeta-bles a


“SOUP COOKED WITH BONES IS ANOTHER

SOURCE OF CALCIUM”


BACK-ACHE AND LIGAMENT PAIN

Mild back-aches result from gravi-ty as the body changes. “ Round ligament pain” is usually felt as a brief, sharp pain or log-lasting dull ache in the groin

or lower abdomen, as your ligaments stretch and thicken to support the growing uterus. Make sure to sleep on a firm bed and wear, comfortable, low heeled shoes.

Try the follow-ing remedies:

Kali carbon-icum– you have a bruised, dragging feel-ing with sharp pains up and down your back, buttocks

and thighs. Pain in the hip joint is common. Hard pressure over the painful area offers relief, but you feel worse from touch. You are very sensi-

tive to changes in weather, colds and drafts, you want to be warm but not overheated. You may feel ir-ritable, touchy and domineer-

ing.

Belladonna– pain comes on fast and disap-pears quickly, it’s worse from sudden jarring movements and

from touch. You’re very rest-less. You may have a flushed, red face with di-lated pupils and be thirsty for lemonade. Older

women with their first pregnancy re-spond very well to Belladonna for backache. Sepia– your back feels tired with a aching, dragging pain in your lower back,

possibly worse on the left. You have a sensa-tion of heavi-ness or bearing down on your pelvis as if eve-rything may fall


Coping with food cravings during pregnancy.

Food cravings, de-fined as an intense desire to eat a spe-cific food that can lead to diverse range of negative outcomes. Coping with cravings can

be accomplished by distraction or suppression. These strategies aim to reduce the frequency and intensity of cravings and

strongly rely on self-regulation. In-dividuals who practise mindful-ness experience and accept their cravings fully without actively

attempting to change, avoid or control them. Ac-ceptance in-volves non-judgemental atti-tude towards cravings and re-quire willingness , to stay in con-tact with the un-

comfortable, often negative feelings that accompany cravings.

Try healthy

Alternatives

For those

Food

Cravings.

cravings

alternative


Eating while your pregnant!!

What should I eat?

It’s important to try and eat a variety of foods including fruits and vegeta-bles– aim for at least five portions of a variety of fruits and vegetables a day.

Plenty of starchy foods like rice, pas-ta and potatoes.

Some proteins like lean meat and chicken, fish( two servings a week) There are also good source of iron. Plenty of fibre, found in wholegrain bread, wholegrain cereals. Some dairy foods such as milk , cheese and yogurt, which con-tain calcium. These

Do I need extra iron?

Pregnant wom-en can become short of iron, so make sure you

choose iron-rich foods. Try to have some foods or drink containing vitamin C, such as a glass of fruit juice at the same time with a iron-rich meal be-cause this might help your body absorb the iron. Avoid tea or cof-fee during meals, they may make it harder for your body to absorb

Do I need to take vitamin supple-

You should take 400 microgram (mcg) folic acid supplement each day from the time you stop using con-traception's, un-til the 12th week of pregnancy.

You also eat foods containing folate– the natu-ral form of folic acid such as green leafy vege-tables, fortified breakfast cereals and brown rice.

Above all make sure your diet has all the five food groups.


DRINK ENOUGH WATER, 8 GLASS A DAY CAN HELP WITH CONSTIPA-TION AND KEEP YOU HYDRATED.


Symptoms of food poisoning

1. Vomiting

2. Nausea

3. Diarrhoea

4. Stomach pains

5. Abdominal cramps

6. Loss of appetite

7. A high tempera-ture( fever)

8. Muscle pains

9. Chills

Most food poisoning don’t require medical attention, yet if you experience this symptoms call your GP.

1. Vomiting that last more than two days

2. You can not keep liquid down for more than a day

3. Diarrhoea that last more than three days

4. Blood in your vomit

5. Blood in your stools

6. Seizures

7. Changes in mental state, such as confusion

8. Double vision

9. Slurred speech

10. Signs that you may be dehydrated, dry mouth, sunken eyes, being una-ble to pass urine

General symptoms

Avoid dehydration:

Symptoms of dehy-

1. Dry mouth

2. Unable to pass urine

3. Dark, concentrated urine

4. Extreme thirst

5. Tiredness

6. Dizziness and


First trimester: do’s and don'ts for the first 12 weeks

REST

Sore painful breasts and tired-ness are the most common symp-toms of pregnan-cy. Your body is going through sig-nificant changes whilst your baby is being devel-oped and it is im-portant that you adjust your life-

For the first 12 weeks consider stopping all forms of high impact and aerobic exercise or any activity that with significantly alter your core body temperature. During this first few weeks, brisk walking is the best form of exercise; aim to walk 30-

style accordingly. Rest as much as possible, you are likely to feel ready for your bed much earlier than usual. This is not the time to take on any extra work or pressure. As far as possible keep stress on a minimum.

EXERCISE

45min 3-4 times a week. Pregnancy yoga, swimming and Pilates are recommended af-ter 12 weeks. Avoid hot bath-warm baths are OK.

SEX

Sex is best avoid-ed during the first 12 weeks if you

have a history of miscarriage, if your pregnancy has been IVF or ICSI or if you have any spotting or early pregnan-cy bleeding.

AIR TRAVEL

There is no signif-icant research available to say if flying is safe or

not. However we believe that during the first 12-14 weeks it is best to avoid flying.

NUTRITION

Good nutrition and food safety is vital during pregnancy and in particular dur-


ing the first tri-mester when your baby is developing and when the risk of miscarriage is at it’s highest.

Value quality than quantity, don’t eat for two. Always eat breakfast , 3 meals with 3 healthy snacks. Ensure that

you are taking fo-lic acid 400 mcg daily as well as folate diet. Avoid high sugar foods. Eat about 60g of protein daily. Each meal should contain carbohy-drates and pro-tein foods. Eat or-ganic foods and

foods close to their natural state. Cut out processed foods, MSG, sulphur di-oxide, diet foods and fast foods.

Cut out caffeine, cut out alcohol. Eat foods rich with antioxidants.


HIGH BLOOD PRESSURE DURING PREGNANCY

What is high blood pressure during pregnancy

Blood pressure is the amount of force exerted by the blood against the walls of the arter-ies. A person’s blood pressure is considered high when the reading are greater than 140 mm Hg systol-ic or 90 mm dias-tolic. Although

many pregnant women with high blood pressure have healthy ba-bies without seri-ous problems, high blood pressure can be dangerous for both the mother and the fetus.

What are the dif-ferent high blood pressure during pregnancy?

1) chronic hyper-

tension

2) Gestational hypertension.

Chronic hyper-tension is pre-sent before you become preg-nant. Gestation-al hypertension develops after 20 weeks of preg-nancy. Women with all types of high blood pres-sure require spe-

cial attention dur-ing pregnancy.

What problems can arise as a re-sult of high blood pressure during pregnan-cy?

The effects range from mild to se-vere. The condi-tion that is a seri-ous risk is Preeclampsia

which affects the placenta leading to decreased blood flow to the urine, placenta abruptions and premature deliv-ery.

Which women have a higher risk for develop-ing preeclamp-sia?

Women with

chronic hyperten-sion. Women who are obese prior to pregnancy. Preg-nant women un-der the age of 20 and over the age 40. Women who are pregnant with more than one baby. Women with diabetes, kidney disease, rheuma-toid arthritis , lu-


I have been diagnosed with preeclampsia.

If you smoke ,quit.

Rest, eat well avoid stress

Take your high blood pressure medicine.

Signs and symptoms of Preeclampsia

Severe headaches that want go away

Vision changes

Sudden swelling of hand or face

Pain in the right, upper


Nutrition during Pregnancy and Lactation

Lactation places high demands on maternal stores of energy, proteins and other nutrients. This stores need to be replenished and conserved. Virtually all mother, unless extremely malnutri-tion, can produce adequate amounts of breast milk. The

energy, protein and other nutri-ents and other nu-trients in breast milk come from a mother’s diet or her body stores. Women who do not get enough energy and nutri-ents in their diet risk maternal de-pletion. To prevent

this, extra food must be availa-ble to the moth-er. Breastfeeding also increases the mother’s need for water, so it is important that she drinks enough to satisfy her thirst.

Maternal defi-ciencies of some

micronutrients can affect the quality of breast milk. These deficiencies can be avoided if the moth-er improves her diet before, during, and between cycles of pregnancy and lac-tation or takes sup-plements.

FOOD CHOICE WHEN PREGNANT

OR BREASTFEEDING

1. Oils= 6 teaspoons

2. Milk, yogurt and cheese = 3

cups

3. Vegetable groups= 2.5 cups

4. Meat, poultry, fish, dry beans,

eggs and nuts= 5.5 ounce

equivalents


Healthy eating for vegetarian pregnant and breast-feeding mothers.

A well planned vegan diet is able to meet nu-tritional require-ments for preg-nancy and breastfeeding. There is only a small increase in the amount of food you need to eat while you are pregnant. How-

ever, you do need certain nu-trients, so it is very important that you make good decision for nutritious diet. This is important so you and your baby get all you need for healthy growth and a healthy pregnan-

cy.

For protein

Pregnant or breastfeeding women should aim to include protein sources at each meal such as nuts, seeds, soy prod-ucts and dried beans and peas.

Folate/ Folic acid is important during

especially in the months before you fall pregnant and the first tri-mester of preg-nancy. All wom-en planning a pregnancy and in the early stag-es of pregnancy should eat a va-riety of folate-containing foods.

For women with

a vegan diet it’s recommended that they take iron supple-ments. Good sources of addi-tional dietary iron.

For Zinc, good sources for ve-gans include beans and len-tils, yeast, nuts,

seeds and wholegrain cere-als. Pumpkin seeds provide one of the most concentrated ve-gan food sources of zinc.

On the next you will find the your daily food group requirements.


Food

groups

Num-

ber

of

serve

s

preg-

nant

Num-

ber of

serves

when

breast

feedin

g

1serve

Vegeta-

bles/legume

s and beans

5 7.5 0.5 sweet corn, 1 cup

raw leafy vegeta-

bles;0.5 of cooked

greens.

Fruits 2 2 1 medium size fruits;

30g dried fruits;1 cup

diced canned fruits

Grain

(cereals)

foods

8.5 9 0.25 cup muesli; 1 slice

of bread; 3 crisps

bread

Nuts, seed

and legumes

3.5 2.5 1 cup cooked dried

beans; 170g tofu

Dairy alter-

native

2.5 2.5 1 cup calcium fortified

soy milk;2 slice of soy

cheese

Alternative

servings

0-2.5 0-2.5 3-4 sweet biscuits;30g

of potato crisps


Pasta Caprese

use the ripest tomatoes to create a fresh pasta sauce for

this dish

8oz whole-wheat thin spaghetti prep time= 15 min

1Tbsp olive oil cooked time = 6 min

4 large tomatoes, rinsed, cored, and cubed 1/4C fresh basil leaves, rinsed, dried, and cut into 1/8inch

wide

Slivers

1. In a 4-quart saucepan, bring 3 quarts of water to a boil

over high heat

2. Add spaghetti, and cook according to package directions

for the shortest recommended time, about 6 minutes(

whole-wheat tends to fall apart if overcooked)

3. Reserve 1 cup of the cooking water, and set aside. Drain

spaghetti

4. Add the spaghetti back into the pasta pot. Toss olive oil

and just enough reserve water to coat well.

5. Add the tomatoes, basil, mozzarella, and olives. Toss gen-

tly until well mixed.

6. Divide pasta evenly among four dinner plates( 2 1/4cups

RECIPES


RECIPES Linguini with CLAM SAUCE

12oz whole-wheat linguini prep time =20min

1Tbsp olive oil cook time=20min

1Tbsp garlic, minced( about 2-3 cloves)

1Tbsp lemon juice

1C low-sodium chicken broth

2C canned whole clams, not drained

2Tbsp fresh parsley, minced ( or 2tsp dried) 1/4

tsp salt 1/4

tsp ground black pepper

1Tbsp butter

1. In a 4-quart saucepan, bring 3 quarts of water to a boil over

high heat.

2. Add linguini, and cook according to package directions for

the shortest recommended time, about 9 minutes

3. Heat olive oil in large saucepan. Add garlic and cook gently

until it begins to soften , 30 seconds. Do not brown

4. Add lemon juice and chicken broth. Bring to a boil.

5. Add clams, along with liquid, parsley, salt, pepper, and but-ter. Simmer until heated through, about 1-2minutes. Do not

overcook.

6. Strain the linguini, then add the pasta to the saucepan with

the clams and mix well.

7. Divide into four equal portions( each about 21/2

cups) and

serve

Calories 476; total 11g; protein 34g; carbohydrates 66g; potassi-

um 681mg

Tip: Lovely served with Grilled Romaine Lettuce With Caesar

Dressing


RECIPES CLASSIC Macaroni and Cheese

2C macaroni prep time = 5minutes 1/2

C onion, chopped cooking time=40minutes 1/2

C fat-free evaporated milk

1 medium egg lightly beaten 1/4

tsp ground black pepper

11/4

C (4oz) low-fat sharp cheddar cheese, finely shredded

Cooking spray

1. Cook macaroni according to package directions, but do

not add salt to the cooking water. Drain and set aside

2. Spray a casserole dish with non-stick cooking spray

3. Preheat oven to 350 0F ( 60.27

0C)

4. Light spray a saucepan with non-stick cooking spray. Add onion to saucepan and sauté for about 3 minutes

over medium heat.

5. n bowl, combine macaroni, and onion and the remain-

ing ingredients and mix thoroughly

6. Transfer mixture into casserole dish

7. Bake for 25 minutes or until bubbly. Let stand for 10

minutes before serving.

Calories 200; total fiber 1g; protein 11g; carbohydrates 29g;

potassium 119mg

Pregnancyfoodcravings.com Pa

RECIPE Red beans and rice (vegetarians) Prep time= 5minutes

1Tbsp olive oil cooking time= 25minutes

1C onion, cut into ½-inch pieces

1C green bell pepper, rinsed and diced

1Tbsp garlic, minced or pressed (about 2–3 cloves)

1½tsp ground cumin

1½tsp dried oregano

1can (14½oz) low-sodium chicken broth or vegetable

broth

½C instant brown rice, uncooked

2cans 15oz each) low-sodium red kidney beans, drained and

rinsed

1. Heat oil in a 12-inch sauté pan over medium heat. Cook onion, stir-

ring occasionally, for 5 minutes, until pieces begin to soften, but not

brown.

2. Meanwhile, dice green pepper into pieces about ¼ inch in size. Tip:

Slice pepper lengthwise into ¼-inch strips. Holding the strips to-

gether, cut crosswise into ¼-inch pieces. Add green pepper to cook-

ing onion. Cover. Cook for 5 minutes, stirring occasionally.

3. While the green pepper and onion cook, mince the garlic. Add garlic,

cumin, and oregano to the sauté pan. Cook and stir for 1 minute.

4. Add broth and rice to the sauté pan with green pepper and onion.

Stir well, cover, and simmer for 10 minutes.

5. Meanwhile, drain beans and rinse thoroughly.

6. Add beans to sauté pan. Stir well. Cover. Simmer for 5 minutes to

heat beans and blend flavors.

Calories 344; total fiber 9g; protein 18g; carbohydrates

57g; potassium 681mg


RECIPE Caribbean casserole (vegetarians)

Prep time: 10 minutes

Cook time: 10 minutes

1 medium onion, chopped

½ green bell pepper, rinsed and diced

1Tbsp canola oil

1can (14½oz) stewed tomatoes

1can (15½oz) low-sodium black beans (or

beans of your choice), drained and rinsed

1tsp dried oregano

½tsp garlic powder

1½C instant brown rice, uncooked

1. Sauté onion and green pepper in canola oil, in a

large pan, until tender. Do not brown.

2. Add tomatoes and beans (including liquid from

both), as well as oregano and garlic powder.

Bring to a boil.

3. Stir in rice and cover. Reduce heat to simmer for

5 minutes. Remove from heat, and let stand for 5

minutes before serving.

Calories 185; total finer 7g; protein 7g; carbohy-

drates 37g; potassium 292mg


03.15


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