Pregnant is the best time for you to start a healthy way of eating and also practise a healthy lifestyle. Talking about healthy foods are not that easy for us especially Malaysians =) There's so many yummy yummy delicious foods here, right? (agreed!)
Argh..tulis skema2 ni dah rase macam blog pemakanan pulak kan..haha
Sebenarnye i just wanna share some good info that i grab from BabyCenter.com..sebab masa peknen we're always craving for foods..believe me! sampai macam dah tak tau nak makan ape..nak mkn junk food x bole la sebab yang nak makan tu orang yang kat dalam perut tu :) Sian die.. (walaupun i penah jugak terbabas berjunk-food ketika lapar ~ sebab seriously xtau nak makan ape tapi perut lapa oo..)
So aku tepek sebijik2..malas nak alter2 mengikut citarasa sendiri hehe..enjoy reading!
Here are ten tasty foods to try – and five to avoid – all recommended by Heidi Reichenberger, a spokesperson for the American Dietetic Association, and Elizabeth Somer, a registered dietitian and the author of Nutrition for a Healthy Pregnancy: The Complete Guide to Eating Before, During, and After Your Pregnancy.
Healthy "fast foods"
1. Fruit
Grab an apple, banana, pear, orange, or another favorite fruit. Or if you prefer, try those handy little 4-ounce fruit cups, which count as one serving toward your daily recommendation for fruits and vegetables during pregnancy. Choose varieties packed in their own juice rather than in sugary syrup.
2. Raisins
A small (1 1/2-ounce) box provides a little boost of fiber, iron, and potassium while satisfying a sweet tooth.
3. Yogurt
One 6-ounce container of this classic nutritious-and-convenient food can provide 25 percent of your daily calcium requirement, as well as protein and several necessary vitamins and minerals. If the label says "live and active cultures," you'll also get the benefit of probiotics – helpful bacteria that aid digestion and protect your digestive tract.
4. Make-it-yourself trail mix
Add a cup of whole grain cereal to a handful of your favorite dried fruits and nuts (try dried cherries and almonds, or dried cranberries and walnuts). Keep it in a resealable bag in your desk or car for a handy, crunchy snack.
5. Salad bar
Some fast-food restaurants and many grocery stores have salad bars where you can serve yourself practically a whole day's worth of fruits and vegetables. Load up on spinach, carrots, tomatoes, celery, cucumbers, and zucchini. Add nuts, chickpeas, and kidney beans for a protein boost, and top with raisins for iron, fiber, and potassium.
6. Baby carrots
Carrots are full of vitamin A and fiber, and you can find them in single-serving bags. Dip them in hummus or yogurt for an extra dose of nutrition or add a dab of salad dressing for flavor. Look for other prewashed veggies like broccoli, cauliflower, and spinach to make a quick dinnertime stir-fry.
7. String cheese
If you don't know about string cheese now, just wait until your baby is a toddler – this food is likely to become a favorite snack. Low-fat mozzarella sticks are full of calcium, and one stick provides the same amount of protein as an 8-ounce glass of milk.
8. Orange juice fortified with calcium and vitamin D
Just half a cup provides half the daily requirement of vitamin C and about 15 percent of your calcium needs. Grab a juice box (check the labels for maximum fortification) when you're on the go.
9. Whole grain cereal or instant oatmeal
Stash a few single-serving packages in your desk at work for a quick, filling snack. Almost all breakfast cereal is now fortified with essential vitamins and minerals, including folic acid.
10. Fat-free or low-fat cottage cheese
Cottage cheese is a good source of protein and a fair source of calcium. Look for single-serving containers in the dairy section of most grocery stores. Top with fruit or throw in a handful of nuts and dried fruit to make things more interesting.
Foods to avoid
1. Packaged ramen noodles
Read the label: These quick-cooking noodles are packed with salt, fat, and little else.
2. Soda
If you fill up on empty calories and sugar, you won't have any room for more nutritious drinks. Low-fat milk, water, and juice are better choices.
3. Shelf-stable commercial lunches
Sure, they're a quick fix for hunger pangs, but preservatives, salt, and fat make most of them a poor choice. There are some okay packaged lunch options out there, though, so check the labels!
4. Too many frozen prepared meals
There are some good choices out there, but many have astronomical amounts of salt and fat. Instead, pop a potato in the microwave, then top it with cheese and steamed broccoli for a fast, healthy meal. If you can't avoid the occasional frozen meal, look for organic brands that are low in salt and fat.
5. Iceberg lettuce
When it comes to lettuce, choose greens, such as romaine, that are full of fiber, A and C vitamins, folic acid, calcium, and potassium. Iceberg lettuce has only trace amounts of these nutrients.
Ok, my experience?
Dalam banyak2 healthy 'fast-foods' tu, aku baru berjaya try Fruits (apple, pisang ~ yang amat sekali sekala), Salad Bar (sekali je kot? :P) and Instant Oatmeal..oh ye fruit juice and raisin baru nak start hari ni :D
And, dalam kelima-lima foods to avoid tu..aku hanye berjaya avoid Soda (~ best performance ever) and Iceberg Lettuce (err..sebab memang x makan kot hahaha).. Instant Noodle ade gak terbabas sekali dua sebab lapa sangat sampai tu je yang terfikir nak makan..Shelf-stables commercial lunches a.k.a Fast Foods like KFC, McD, Pizza Hut, Dominos sungguh tak dapat dielakkan..kadang2 macam rasa benda2 tu lagi laju makan daripada nasik kot.. *sigh*
Emm..ok i know i'm bad when comes to eating..please improve jamie..improve!!
