Pregnancyfoodcravings

PREGNANCYFOODCRAVINGS.COM

PPregnancyregnancy Food CravingsFood Cravings

JANUARY 2015

WHAT IS THE WHAT IS THE

CAUSE OF FOOD CAUSE OF FOOD

CRAVINGS DURING CRAVINGS DURING

PREGNANCY?PREGNANCY?

DINNING OUT DURING PREGNANCY

TIPS TO HELP YOU ENJOY YOURSELF !!

PLUS

HEALTHY SNACKS -Snacks can help you cope be-

tween meals

SIMPLE AMAZING

RECIPES,

EASY TO PRE-

PARE .

Taking care of those Food cravings

#3DENTAL PROBLEMS?

ANOTHER SYMPTOM

FOR PREGNANCY!! P.17


WHAT CAUSES FOOD

CRAVINGS DURING

PREGNANCY? 5

WHAT TO EAT? 6 Folic acid during

pregnancy 8 IMPORTANCE OF

IRON, CALCIUM & IO-

DINE 11 Dinning out during

pregnancy 13

Healthy snacks to

consider between

meals 15

Simple , amazing

RECIPES FOR YOU 19

M.D

SERUM

ULA

PREGNANCYFOODCRAVINGS.COM Page 3

“CHILDREN„S SNACKS”

01.15


ENERGY

GRAINS(CEREALS)

18 YEARS OR UNDER = 8 SERVINGS/DAY

19YEARS –50 YEARS =81/2SERVINGS/DAY


During pregnan-

cy , the fetus

takes minerals

and vitamins

from the mother,

this can lead to

drops is those

minerals in the

mothers body

which leads to

food cravings.

For example, the

fetus takes a lot

of iron from the

mother so the

mother my

crave meat and

other foods with

iron. While, if

calcium is in

short supply, the

mother craves

most dairy prod-

ucts like cheese.

Therefore, its

important to no-

tice each and

every food crav-

ing, it means

that some miner-

al or nutrient is

lacking on your

body. Also con-

sult your doctor

for more infor-

mation

What is the cause of food cravings?( FIRST TRIMESTER)

For those cravings like non-food

items you should consult your

doctor to know what causes

them. The common food crav-

ings are ice-cream, bananas,

sweets, candy and fish. Beside

the cravings , aversions are also

common like aversion to meats,

poultry, sauces (oregano).


It’s important that

you have a

healthy diet, not

only for you but

also for the un-

born baby. Try to

consume a varie-

ty of nutritious

foods from the 5

food groups.

Plenty of vegeta-

bles with different

colors, fruits, grain

foods mostly

wholegrain with fi-

ber, lean meats

with poultry and

fish, dairy product

like milk, yogurt

and cheese. Limit

instant grains and

refined carbohy-

drates.

Drink plenty of wa-

ter, you should limit

the intake of foods

containing saturat-

ed fats. You can

consume food with

polyunsaturated

and monounsatu-

rated fats like avo-

cados and nut but-

ter.

There are foods

and drinks con-

taining added salt

WHAT TO EAT? HEALTHY DIET IS IMPORTANT.

which you should

also limit intake of

them. You should

read labels on the

food for the

amount of sodium

in the food. Also

avoid adding salt

when cooking.

And avoid food

with added sugar

like sugar-sweet

fruit drinks and

sport drinks. For

women that will

breastfeed, you

should avoid

alcohol.

Healthy diet al-

lows your baby

to grow well

and strong.

Drink more

water.


When your preg-

nant there are

hormonal chang-

es that may affect

your immune sys-

tem to fight off ill-

ness. Protecting

yourself from

food risks and

foodborne diseas-

es is VERY im-

portant. Salmo-

nella which can

be found in raw

eggs and un-

cooked meat. It

can cause nau-

sea, vomiting,

abdominal cramp,

diarrhea, fever

and headache.

Although preg-

nant women are

not at risk, in rare

cases it can

cause miscar-

riage.

Listeria is a rare

bacteria, which

can cause a dan-

gerous infection

called listeriosis. It

can lead to miscar-

riage, premature

labor, or stillbirth.

Try to eat freshly

cooked food and

Food Poisoning

THINGS TO

WATCH OUT FOR

Caffeine– maybe

you consumed ten

cups of coffee a day

before your pregnan-

cy to keep up with

your work, yet during

pregnancy small

well washed ,

freshly prepared

fruits. And avoid

leftover that are

kept out off the

fridge for more

than a day.

amounts are safe,

too much can lead to

premature birth.

Smoking– this is very dangerous for

the unborn baby, it

can lead to low birth

weights, respiratory

problems and SIDS.


Folic acid, which

is supplemented

as folate is an im-

portant vitamin for

a healthy preg-

nancy. It helps to

prevents neural

tube defects

(NTDs) like spinal

bifida. It’s im-

portant before

pregnancy and

the first 12 weeks

of pregnancy.

Therefore, you

can take supple-

ments of folic ac-

id, yet consult

your doctor for

the precise

amount you

should supple-

ment.

FOLIC ACID DURING PREGNANCY

3. Some fruits

like oranges

4. Yeast and malt

extracts

5. Nuts

1. Green vegeta-

ble like broc-

coli, Brussels

sprouts

2. Beans and

peas

FOOD WITH FOLATE :


HEALTHY PROTEIN SERVINGS

65g of cooked lean meat, 80g cooked lean chicken

and 2large eggs. 3.5 servings/day or 2.5 servings/

day when breastfeeding(500– 600kj)

DAIRY SERVINGS

1 cup of fresh milk, 2 slices of hard

cheese. 3/4 cup yogurt. 2.5 servings/

day when breastfeeding (500-600kj)

FO

OD

GR

OU

PS

HEALTHY CARBOHYDRATES SERVINGS

1 slice bread, 1/2 cup cooked rice, 1/4 cup muesli,

1/2 cup porridge. 8.5 servings/day or 9 servings/day

when breastfeeding (500kj)

VEGETABLES SERVINGS

75g of well cooked green or orange vegeta-

bles. 7 servings/day or 7.5 servings/day

when breastfeeding( 100-350kj)

FRUITS SERVINGS

1 medium apple, banana 2 small plums, 30g

dried fruits. 2 servings/day when breastfeed-

ing (350kj)


FRUITS

CEREAL

“BREAKFAST FOR MOTHER WITH CHILD!!”

JUICE

RAI-

SINS

&

NUT

S


During pregnan-

cy there is a

high require-

ment for IRON.

This is caused

by the fetus

drawing iron

from the mother

to use in the first

5-6months after

birth. Therefore,

its vital to in-

crease your iron

during pregnan-

cy. The recom-

mended daily in-

take is 27mg/

day, But consult

your doctor for

advice. Women

differ, some may

need more iron

than the re-

quired. Also eat

food with vita-

min C to help in

absorbing iron.

lead to learning

difficulties, af-

fect develop-

ment of motor

skills and hear-

ing. It very im-

portant to have

Iodine is im-

portant during

pregnancy es-

pecially when

breastfeeding.

Mild/moderate

deficiency can

enough iodine,

you can supple-

ment yet talk to

a practicing die-

tician or doctor.

IMPORTANCE OF IRON AND IODINE

IODINE


TAKING CARE OF YOUR MORNING SICKNESS

NAUSEA AND VOMITING

This feeling can

occur anytime

of the day. But

eventually set-

tles after three

months. Your

can eat starchy

snacks in be-

tween meals to

settle your stom-

ach.

Drinking plenty of

fluids between

meals can help.

Always be in an

open environment

with fresh air and

avoid the smell of

food cook-

ing. Always

eat small

meals at reg-

ular inter-

vals.

Pregnancy is a

time to gain

weight, but not

too much

weight. There-

fore , if you

losing weight,

vomiting or

lose your ap-

petite, you

should consult

your doctor as

soon as

possible.

Don’t stop

eating , try

food with

different

textures(

pudding or

crunchy ce-

reals) and

try different

taste (

sweet,

sour, salty

or spicy)

Pleasant

smells

can re-

duce nau-

sea

Always

stay hy-

drated(

ginger tea

or lemon-

ades)


Page 13

Dinning out can

be a problem es-

pecially when try-

ing to eat healthy.

But selecting a

good restaurant

with meals that

suit your diet plan

can help solve the

problem. OK, you

have selected the

restaurant “WHAT

TO EAT/ WHICH

MEAL TO

CHOOSE?” Hav-

ing decided you

still have to get

the right food por-

tion. This can be

a challenge and

you may avoid

going out to dine.

Here are some

points that can

help you to take

good decision for

you and your ba-

by. I mean a

change in scen-

ery can help. It’s

best to plan

ahead and know

which restaurants

will cater for you

needs.

DINNING OUT DURING PREGNANCY

1. Choose lean

meats that are

baked, grilled

or boiled.

2. Add vegeta-

bles and

whole grain

rice.

3. Drink low fat

milk as a bev-

erage when

possible or or-

ange juice with

no added sug-

ar.

4. Enjoy a fresh cup of yogurt with

small fresh slices of fruits for

dessert.

5. Limit food that are fried or pre-

pared in butter or cream sauce.


Before pregnan-

cy, there must

have been foods

that you enjoyed ,

yet the beginning

of pregnancy

when staring at

your favorite

meals they were

unappealing. This

is food aversions,

the sight, smell

and taste of

those foods can

lead to nausea.

This is caused by

hormones in your

body, pregnancy

causes hormo-

nal changes.

Some other

changes may be

your senses and

your palate. For

some women

they may with-

stand eating

bland food,

while some

would prefer

challenging fla-

vors like zingy

flavors. Some

women say that

protein is hard to

stomach during

the first few

months of preg-

nancy, but protein

is very essential,

you can try small

pieces of meat

with green salad

to avoid the taste

of the meat.

You can try to disguise

some of the other pro-

teins, like adding

cheese to omelets,

braise beef with spic-

es and starchy vegeta-

bles. You can also try

to juice your fruits and

vegetables if they un-

Food Aversions

appealing.


BREAKFAST

Whole grain cereal with ber-

ries, low fat milk/ orange juice

OR

Hard cooked eggs, 2 slices

whole grain toast, cut orang-

es, tomato juice.

LUNCH

Turkey sandwich with let-

tuce, tomato on whole grain

bread, apple

OR

1 Slice pizza, salad, water-

melon

Healthy snacks that you can enjoy

between meals or with your meals.

SNACKS

Pudding with

nuts.

Low fat yo-

gurt with fruits

Hummus with

carrots.

SNACKS

Peanut butter

on apples

Low fat cheese

and crackers

Small handful

of nuts and rai-

sins

DINNER

Chicken, rice and beans, car-

rots, green salad

OR

Sweet potato, three bean sal-

ad, buckwheat noodles, cu-

cumber

SNACKS

Hard cooked eggs

with carrots.

Whole grain cere-

als with low fat

milk and berries

Low fat milk and

pear


Breast milk is the

best food for ba-

bies. Most women

will produce suffi-

cient even if their

diet is not perfect.

Eat well and stay

hydrated. Prena-

tal vitamins have

more iron than

breastfeeding

mothers need.

Breastfeeding

mothers should

consider taking

multivitamin min-

eral supplement

for non-pregnant

women.

BREASTFEEDING

other foods like

whole-wheat or

wholegrain break-

fast also having

pasta and rice.

Eat 5 servings per

day of fruits and

vegetables. Drink

8-10 glasses of

water a day or

clear fluids. Also

try gentle exer-

cise that you en-

joy, maybe swim-

ming.

During pregnancy

women experi-

ence constipation

and piles, they

are very common.

Yet a high fiber di-

et with fluids can

help. Try to enjoy

Constipation

CHOLINE

When consumed during pregnancy, choline may pro-

mote brain development and memory function early in

life. The richest source of choline are eggs, beef liver

and chicken liver. Two eggs provide half the recom-

mended daily intake of choline for pregnant women.


Surprisingly

bleeding gums

are a symptom of

pregnancy. They

are triggered by

hormones and in-

creased blood

volumes which

soften the gums

making them sus-

ceptible to bleed-

ing and infection.

Recent studies

show that gum

disease may lead

to premature

births. Gum dis-

ease leads to pro-

duction of chemi-

cal and proteins

that are said to in-

duce labor.

1. Dairy prod-

ucts

2. All legumes

and dried

peas.

increased calci-

um intake can

prevent bleed-

ing. Sugar intake

and sugary foods

should be limited,

if not avoided.

Foods for

healthy teeth are

DENTAL PROBLEMS

healthy gums

throughout.

Strict oral hy-

giene is an ab-

solute must to-

gether with a di-

et rich in calci-

um, proteins,

and vitamins

B,C and D. Low

levels of this nu-

trients can exac-

erbate the prob-

lem. Gum dis-

ease can be due

to vitamin C de-

ficiency, while

Dental problems

can begin in the

first trimester

and continue to

the full term of

pregnancy. It is

important to

maintain healthy

teeth and

“...Maintain healthy teeth and

healthy gums throughout.”

3. Whole grains and

their products

4. Fruits with vitamin

C

5. Tinned salmon and

sardines.


Low blood

pressure and

low blood

sugar levels

can trigger

headaches or

dizziness.

Fainting is

not common

as dizziness

but is

caused by

the same

symptoms. All

these three

conditions

may be expe-

DIZZINESS, FAINTING AND HEADACHES

regular

meals can

help also

healthy

snacks, al-

monds are

particularly

rienced

through the

entire preg-

nancy, but

can usually

be controlled.

Eating small

good. Try to

eat every two

to three hours.

Maintain your

iron intake

and vitamin E,

which can

help with cir-

culation. Vita-

min C is

known to re-

lieve head-

aches, you

can eat an or-

ange or vita-

min C-rich

fruit salad

and drink

plenty of flu-

ids.


Page 19

For steak:

1 beef top sirloin, lean ( 3 ounce)

1/4 tsp ground black pepper

1/2TBsp Olive oil

For salad:

1C Carrots, rinsed, grated

1C Cucumber, rinsed, peeled, sliced

1TBsp Olive oil

2TBsp Fresh mint, rinsed, dried, shredded( or 1/2 TBsp

Dried)

1/4 tsp Salt

1/4 tsp ground black pepper

1/2C orange juice

BEEF STEAK WITH CARROTS AND MINT

1. For the steak, preheat grill pan or oven boiler on high

temperature.

2. For the salad, combine all the ingredients in a bowl

and mix gently. Marinate salad for 5-10 min to blend

flavours before serving and refrigerate.

3. Season steak with salt and pepper, lightly coat with oil.

4. Grill or boil 2-3 min on each side or to your desired

doneness

5. Remove from heat and let cool for 5 minutes.

6. Serve one 3 ounce steak with 1/2 cup of salad.

Calories-191; protein 19g; total fiber 1g; carbohy-

drates 9g; Potassium 452mg

RECIPE


“CALORIES IN THE BREAD BASKET”

01.15

“It has been proven, that bread

basket containing baked bread

and bread stick have high amount

of calories. The butter used has

high calories( 316 calories). If

you had around 500kj in the

morning plus 316kj in the evening

that about 816kj.Therefore, be

aware of the bread basket next

time you going out!!”


CHICKEN CREOLE

12oz boneless, skinless chicken breast, cut into thin

strips

1C fresh, rinsed, chopped baby tomatoes

1C chilli sauce( look for lowest sodium version)

11/2

C green bell pepper, rinsed and chopped

11/2

C celery, rinsed and chopped 1/4

C onion, chopped

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

1Tbsp fresh basil, rinsed, dried and chopped ( 1tsp

dried)

1Tbsp fresh parsley, rinsed, dried and chopped ( 1tsp

dried) 1/4

tsp crushed red pepper

1. Spray sauté with cooking spray. Preheat over high

heat.

2. Cook chicken in hot sauté pan, stirring for 3-5

Minutes. Reduce heat.

3. Add baby tomatoes with juice, chilli sauce , green

pepper, celery, onion, garlic, basil, parsley, crushed

red pepper. Bring to boil over high heat, and then

Reduce heat to simmer.

4. Simmer covered for 10 minutes.

Calories 274; total fiber 4g; protein 30g; car-

bohydrates 30g ; Potassium 944mg.

RECIPE


1C low-sodium chicken broth 1/2

C shiitake mushroom caps, rinsed, sliced

2Tbsp fresh ginger, minced ( or 2 tsp ground) 1/4

C scallions ( green onions) rinsed and chopped

1Tbsp lite soy sauce

1Tbsp sesame oil (optional)

12oz salmon fillet, cut into 4 portions ( 3oz each)

ASIAN-STYLE STEAMED SALMON

1. Combine chicken broth, mushroom caps, ginger,

Scallions, soy sauce and sesame oil( optional) in

a large, shallow sauté pan. Bring to a boil over high

heat, then lower heat and simmer for 2-3 minutes.

2. Add salmon fillets, and cover with tight-fitting lid. Cook

gently over low heat for 4-5 minutes or until the

salmon flakes easily with a fork in the thickest part.

3. Serve one piece of salmon with a 1/4

Cup of broth

Calories 175; sodium 208mg; total fiber 1g; protein

19g; carbohydrates 4g; potassium 487mg

RECIPE


HAVE A LITTLE LUNCH?!

Eating for two? Eat a

healthy balanced

meal with five food

groups and eat for

one. During the first

trimester , a wom-

an’s energy intake

should remains the

same about the

same as it was prior

to pregnancy, which

means that extra

food is not required.

Eat for one, but eat

healthy!!

In your second and

third trimester your

energy needs will in-

crease. To meet en-

ergy and nutrient re-

quirements during

this time , pregnant

women will have

to increase their

intake of grain

foods( an extra 2 1/2serves per day),

and lean meats

and alternative (

one extra per

day)

SUGGESTIONS:

A wholegrain

sandwich with

roast beef, hard

boiled eggs

A small bowl of

pasta with meat

or bean sauce

A small bowl of

stir-fried rice

with tofu.


DANGERS OF DIETING DURING PREGNANCY

With pregnancy comes

weight gain, yet some

women fear the weight

gain of pregnancy.

Some women decide

to eat sparingly to

avoid putting on body

fat. Restricted eating or

crash dieting in any

form while pregnant can

seriously compromise

your health and that of

your baby. It’s not recom-

mended during pregnan-

cy.

PREGNANCY DURING ADOLESENCE

Pregnant adoles-

cence need more

of some nutrients

than adult wom-

en. The reason

being that their

also still growing

themselves. They

may give birth to

small infants, as

they are compet-

ing with the foe-

tus for nutrients.

Iron is one of the

nutrient that they

need in high

amounts, they

should get

enough iron. Cal-

cium intake is al-

so important , be-

cause young

women have not

reached their

peak bone mass,

so inadequate

calcium can lead

to osteoporosis

developing

later in life. 31/2

serves of milk,

yogurt, cheese

each day to

make sure

they meet their

calcium needs.


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