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Healthy Eating Before, During, and After Pregnancy | Kaldas Center i
Healthy Eating Before, During, and After Pregnancy | Kaldas Center
00 Introduction 1
01 Healthy Eating Before Pregnancy 3
02 Healthy Eating During Pregnancy 14
03 Healthy Eating After Pregnancy 23
04 Happy & Healthy Eating 32
Table of Contents
1Healthy Eating Before, During, and After Pregnancy | Kaldas Center
The Kaldas Center & Nutritional Healing, LLC partnered to create this guide for healthy and nutritious eating before, during, and after pregnancy. Both organizations wanted to create a resource for nutri- tional eating during pregnancy they could share with their patients and clients.
They soon realized that each other’s organization has valuable information and that collaborating would create a powerful and complete guide to pregnancy nutrition. It was the perfect match.
In this eBook, you’ll find information on:
• Fertility Snacks • How Much Water You Should Drink • Core Principles of a Healthy Lifestyle • Lots of information and visuals to help • Debunking Pregnancy Eating Myths you digest and use what you learn! • Tips for Healthy Eating
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We hope you find this resource easy to digest and helpful at every stage of pregnancy. Both The Kaldas Center and Nutritional Healing, LLC welcome any questions or comments.
The Kaldas Center Team & Nutritional Healing, LLC Team
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Pre-pregnancy, or the time you’re trying to conceive, is a great time to build healthy eating habits for pregnancy and beyond!
10 Foods That Increase Fertility and Libido in Women
1. Seaweed Seaweed is packed with nutrients that help enrich the liver, kidneys, bladder, and adrenals which are organs vital to fertility health.
2. Salmon Salmon is full of Omega-3 Fatty Acids which are proven to regulate blood flow to the reproductive organs.
3. Figs Figs have been believed to increase fertility since the time of Ancient Greeks, and now we have scientific evidence. Figs contain a lot of iron, which are important for healthy eggs and ovulation.
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4. Oysters Oysters have been known to increase libido, but oysters can also be a great source for fertility because they are packed with zinc, which increases the production of good-quality eggs.
5. Berries Any kind of berries are good at protecting eggs from damage and aging because they are full of antioxidants. Strawberries have been linked to naturally increasing a woman’s libido.
6. Beans Beans are a lean protein and are full of iron, which helps to increase fertility and libido. Low iron levels can result in anovulation, which is when ovulation does not produce a healthy egg.
7. Leafy Greens Dark leafy greens such as spinach, romaine, arugula, and broccoli are high in folate, a B vitamin that has been shown to improve ovulation. Leafy greens also naturally increase a woman’s libido.
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8. Maca Root Maca root increases fertility in men and women by increasing energy, boosting the immune system, and providing vital minerals and nutrients. Maca Root is packed with iron and iodine.
9. Yams Research shows yams have an ovulation stimulating substance that can help boost fertility.
10. Vegetables and Fruits Eating up to three servings a day of fresh fruits and vegetables is important for any diet, but especially important when trying to conceive.
Download the printable resource!
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Core Principles of a Healthy Lifestyle
Colorful Include a rainbow of fresh foods, herbs and spices for phytonutrient complexity.
Incorporating a variety of colorful, whole vegetables and fruits as well as legumes, whole grains, nuts, seeds, herbs and spices widens the body’s exposure to a broad spectrum of health-promotes messag- es from plant compounds called phytonutrients. Phytonutrients give plants their allure – vibrant colors, extraordinary flavors, tantalizing fragrances and texture. In the body phytonutrients help nourish and protect similar to essential vitamins and minerals. Eating a diet rich in color helps the body with nu- merous vital functions including immune system function, blood sugar balance, heart health, healthy aging, stress tolerance, vision, and bone integrity.
Low Glycemic “Glycemic” refers to blood sugar. When eating glycemic-conscious means selecting foods that help to balance blood sugar levels. Reducing the amount of high-glycemic foods can dramatically affect the way you feel and the food choices you make. High-glycemic (typically sugary or more processed carbohydrates) cause a quick rise in blood sugar causing a spike in energy followed by a “crash” that leaves you tired and hungry for more sweet foods this cycle which can occur is often referred to the vicious cookie cycle. Those extra calories that are consumed exceed your daily energy demand will
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eventually make their way into storage as fat.
Portion Size We live in a “supersize” it society. The majority of people are eating more than what we need to, which translates into excess calories that may eventually be stored as fat. Making a visual of what appropriate servings look like on a plate or in relation to your hand can help to gauge a suggested serving when a measuring device isn’t present, particularly when dining away from home.
Timing & Frequency Breakfast is really the most important meal. Eating within the first 30 to 60 minutes of waking to “break the fast” after a night’s sleep. When meals are skipped the body releases a hormone that may result in
Animal Proteins (meat, poultry, fish)
Center of palm = 1 serving
Fruits/Vegetables/Legumes (apple, broccoli, kidney beans)
Closed fist = 1 serving
Oils (olive oil)
Thumb = 1 serving
Healthy Eating Before, During, and After Pregnancy | Kaldas Center 9
muscle loss instead of fat, this hormone also promotes fat storage. Overeating at the next meal is also a typical response after a meal or snack is skipped. Eating every 3 to 4 hours which typically means 3 meals and 2 snacks during the day is best to help keep energy level and blood sugar consistent. Keeping a schedule for meal is important, because if you wait until you’re hungry to eat, you might be tempted to eat more than you should. Listening to your body is key, some people like an afternoon snack to fend off boredom or give them fuel for a pre-dinner workout. Likewise, some people may like more of a “big” meal for breakfast while other prefer something lighter and quicker in the morning. Plan the timing of your meals and snacks ac- cording to your preference, just remember just don’t skip breakfast!
Balanced Include a healthy ratio of lean proteins, quality carbohydrates, and healthy fats.
Protein is important to support healthy muscles and bones, as well as to help make important enzymes and hormones that are involved in digestion, metabolism, and tissue growth and repair. Proteins are digested slower in the body, they help you feel fuller longer.
Not all carbohydrates are bad. Whole, plant-based foods provide complex carbohydrates in the form of fiber. Complex carbohydrates take longer for the body to digest than simple sugars helping to pro-
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vide the sensation of fullness.
Eating healthy fats and eliminating processed foods rich saturated fats, synthetic trans fats, and refined sugars can help to improve blood sugar, insulin sensitivity and help address inflammation.
Whole and Fresh Foods Minimally processed foods, such as produce, nuts, and selected whole grains. Purchase organic fruits and vegetables and antibiotic/hormone-free proteins.
Since your body is approximately 70% water it’s vital to how your body functions. When too little water is consumed a hormone called aldosterone is triggered which signals cells to conserve every molecule of water and sodium it can. Water retention can intensify with hormone imbalance or if protein intake is too low. Drinking adequate amounts of water will also help your body work most efficiently.
Mindful Sometimes eating can be a mindless activity- a routine that frees you up to do other things. Eating for some is something you forget about until hunger stops you in your tracks. Or eating could be an unpleasant experience, particularly if you’ve ever been overly restricted that may have felt more like a punishment. Or the food you eat – or eating in general – makes you feel uncomfortable. Eating and
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preparing meals should feel adventuresome and pleasurable. You can achieve this by developi