A healthy diet is an important part of a healthy lifestyle at any time, but especially vital if you’re pregnant or planning a pregnancy. Healthy eating keeps you feeling good and gives your baby the essential nutrients they need in the womb.

Fruit and vegetables provide a great source of vitamins and minerals

Overall, aim for a balanced diet, with an appropriate blend of all the 5 food groups:

  1. vegetables and legumes
  2. breads and cereals
  3. milk, yoghurt and cheese
  4. meat, poultry, fish and alternatives
  5. fruit

Foods containing protein help the baby grow. Meat, fish, chicken, eggs, milk, cheeses, nuts, beans and legumes are all good sources of protein.

Aim to drink 6 to 8 glasses of water every day — most town water contains fluoride, which helps your growing baby’s teeth develop strong enamel. Some water supplies, such as tank water, do not have fluoride.

You will probably find that you are more hungry than usual, but you don’t need to ‘eat for two’ — even if you are expecting twins or triplets.

Have a healthy breakfast every day because this can help you to avoid snacking on foods that are high in fat and sugar.

Eating healthily often means just changing the amounts of different foods you eat so that your diet is varied, rather than cutting out all your favourites.

You will need to be careful with your diet if you develop gestational diabetes — your doctor or midwife will advise you.

Fruit and vegetables

Eat plenty of fruit and vegetables because these provide vitamins and minerals, as well as fibre, which helps digestion and prevents constipation. Eat a variety of fruit and vegetables a day — these can be fresh, frozen, canned, dried or juiced. Always wash them carefully. Cook vegetables lightly in a little water, or eat them raw but well washed, to get the benefit of the nutrients they contain.

Starchy foods (carbohydrates)

Starchy foods are an important source of vitamins and fibre, and are satisfying without containing too many calories. They include bread, potatoes, breakfast cereals, rice, pasta, noodles, maize, millet, oats, sweet potatoes, yams and cornmeal. These foods should be the main part of every meal. Eat wholemeal instead of processed (white) varieties when you can.

Protein

Sources of protein include meat (but avoid liver), fish (however, avoid fish that is high in mercury such as shark/flake, marlin or broadbill/ swordfish), poultry, eggs, beans, legumes/beans and nuts. Eat some protein every day. Choose lean meat, remove the skin from poultry, and cook it using only a little fat.

Make sure eggs, poultry, pork, burgers and sausages are cooked all the way through. Check that there is no pink meat, and that juices have no pink or red in them. Try to eat 2 portions of fish a week, one of which should be oily fish such as sardines or mackerel.

Dairy

Dairy foods such as milk, cheese and yoghurt are important because they contain calcium and other nutrients that your baby needs. Choose reduced-fat varieties wherever possible. There are some cheeses that should be avoided — see Foods to avoid.

Alcohol

There is no safe level of alcohol during your pregnancy. Whether you are planning a pregnancy, already pregnant or breastfeeding, not drinking is the safest option as alcohol can harm your unborn baby.

Limit foods that are high in sugar, fat and salt

These foods include all spreading fats (such as butter), oils, salad dressings, cream, chocolate, crisps, biscuits, pastries, ice-cream, cake, puddings and fizzy drinks. You should eat only a small amount of these foods. Sugar contains calories without providing any other nutrients, and can contribute to weight gain, obesity and tooth decay.

Fat is very high in calories, and eating more fatty foods is likely to make you put on weight. Having too much saturated fat can increase the amount of cholesterol in the blood, which increases the chance of developing heart disease. Try to cut down on saturated fat, and have foods rich in polyunsaturated or monounsaturated fat instead, such as oils, spreads, nut butters/pastes and avocado.

Limit foods containing added salt and don’t add salt in cooking or at the table.

Healthy snacks

If you get hungry between meals, don’t eat snacks that are high in fat and/or sugar, such as sweets, biscuits, crisps or chocolate. Instead, choose from the following nutritious snacks:

  • sandwiches or pitta bread filled with grated cheese, grilled chicken, mashed tuna, salmon or sardines and salad
  • salad vegetables, such as carrot, celery or cucumber
  • low-fat yoghurt hummus with bread or vegetable sticks
  • ready-to-eat apricots, figs or prunes
  • vegetable and bean soups
  • unsweetened breakfast cereals, or porridge, with milk
  • milky drinks or unsweetened fruit juices
  • fresh fruit
  • baked beans on toast or a baked potato

Preparing food safely

  • Wash fruit, vegetables and salads to remove all traces of soil, which may contain toxoplasma, a parasite that can cause toxoplasmosis, which can harm your unborn baby.
  • Wash all surfaces and utensils, and your hands, after preparing raw meat — this will help to avoid toxoplasmosis.
  • Store raw foods separately from ready-to-eat foods to prevent contamination that leads to food poisoning from meat (such as salmonella, campylobacter and E. Coli).
  • Use a separate chopping board for raw meats.
  • Heat ready meals until they’re piping hot all the way through — this is especially important for meals containing poultry.

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Healthy eating is not about strict dietary limitations, staying unrealistic thin and lean, or depriving yourself of the foods you love. Rather, its about feeling great and to follow your diet plans in a balanced way. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly opposite. But by using these simple tips, you can cut through the confusion and learn how to create and stick to a tasty, varied & nutritious diet plans that is as good for your mind as it is for your body.

Now, here are simple ways to plan, enjoy and stick to a healthy Diet plans….

# Eating a healthy diet doesn’t have to be overly complicated; while some foods and nutrients have a beneficial effect on mood, its your overall dietary pattern that is most important. Eating food that is as close as possible to the way nature made it can make a huge difference to the way you think, look & feel.

According, to the Diet pyramid of nutrients as well as foods it shows that the widest part are at the bottom is for things that are most important. The foods at the narrow top are those that should be eating sparingly, if at all.

Now here you need to know about the basics of healthy eating that should be included in your Diet plan as well. We all need a balance of Fat, Protein, Carbohydrates & Vitamins as well as micro & macro nutrients. Fibrous rich food have an different as well as important role in a growing body. Now, one thing here is to notice that you don’t need to eliminate anything from your Diet plans, infact you have to just follow one rule in order to keep your body fit is :-

“Follow A Balanced Diet”

You don’t need to curtail certain categories of food from your Diet, but rather select the healthiest option from each category in a Balanced way.

PROTEIN : Gives you the Energy to move & keep your body going in a Fit way. While it also supports to regenerate the dead tissues. Latest research suggests that many of us need more high quality according to your Age.

FAT : Healthy fats such as OMEGA-3S-  are vital to your physical as well as emotional health . Fats improve your mood, boost your well-being & even shape your body especially Waistline.

FIBRE : Eating foods high in Dietary Fibre can help you stay healthy and lower your risk for Heart Diseases, Stroke & Diabetes. It can also improve your Skin & even help you to loose weight.

CALCIUM : As it believes that not getting sufficient Calcium in your Diet can also lead to Anxiety, Depression, & sleep difficulties. So in order to overcome all these difficulties, you need to include a Calcium rich Diet as per R.D.A (Recommended Dietary Allowances), according to your Age & Gender, its vital to use Calcium rich foods & get enough Magnesium, Vit- D&K to help Calcium fulfilment in one’s Diet.

Likewise, Carbohydrate are one of your body’s main sources of Energy, but should come from Complex, unrefined carbs (vegetables, whole grains, fruits), Rather than sugars & refined carbs as well junk foods should also be avoided.

“ULTIMATE DIET CLINIC” helps you to make switch to a healthy & Balanced Diet according to your conditions and needs. Switching to healthy Diet does not have to be an all or nothing proposition, but only you have to eliminate such foods which are hindrance or play dangerous role to make you healthy & Fit. And most important thing you must make your mind that need to be Fit is not at once it’s not a magic. But yes, it needs from people a true devotion, dedication & a strong will power so that you can improve & groove according to your needs & deeds & shine bright like a Diamond by just following Us.

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We provide you a Healthy Diet Plan as well as what we discussed above, to set yourself up for success, we try to keep things simple so that you can enjoy following it. Following a Diet Plan doesn’t mean that it should follow in a complicated manner. But it must be taken in a very easy balanced way. Like,

# prepare your own meals, cooking more meals can help you take charge on what you are eating & better monitor exactly what goes in your mood.

# Drink plenty of water.

# Follow moderation rule in your Diet Plan, i.e.; in essence it means eating only as much food as your body needs. You should feel satisfied in the end of every meal that you consume.

# Think smaller portion. Serving sizes must also be considered

# Eat with others whenever possible not alone., control emotional eating as well.

“It’s not just what you Eat, but when you Eat”!!

Eat breakfast, Eat smaller meals throughout the day. A healthier Breakfast can jumpstart your metabolism., Avoid eating late at Night.

So , here all these important things you should follow & keep going , keep moving. Our Dietician always welcomes your presence and tries to fulfil your needs & keep you Fit.

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