Tag Archives: vitamins

Pregnancy snacks – healthy options.

Healthy pregnancy snacks!

Firstly let me start by saying, these are not just snacks for pregnant women. However when your pregnant there are many restrictions that you perhaps should and shouldn’t have within your diet, so finding healthy options to curb your craving and stop the nausea can sometimes be difficult.

Below are my trusty snacks that are a healthy option – so that I’m not packing on too many extra kilo’s but also eating the right foods for both bub and me.

I understand cravings can override health and you just want to reach for a burger and fry’s, well I’m not saying don’t, what I’m saying is choose better choices. I sometimes find that if I’m craving hot chips / fry’s and I make my own oven baked rather than deep fried, they succumb the craving and I don’t generally eat the serving that I made for myself anyway.

Green apples – I love crunchy food during pregnancy, not sure why but I do.

Vita wheats – just plain, nothing on them, again crunchy but filled with many vitamins, seeds, whole grains and good stuff.

Cheddar / tasty cheese – yes unfort they say to stay away from soft or light coloured cheeses due to homogenised mill etc but a sharp tasty is just as delicious either alone or on crackers.

Yogurt – extra dairy which is great calcium, just watch the sugar content. Sometimes it best to have natural Greek yogurt and add your own fresh fruit for the sweetness.

Toss Salad – easy and healthy and crunchy packed with vitamins and minerals. A simple tomato, half an avocado and some chopped cucumber, cold, fresh, crunchy and delicious. I sometimes squeeze fresh lemon juice in for extra kick. This will satisfy both sweet or sour cravings.you could also add cheese.

Carrots – Yep trusty old crunchy carrot sticks! Cold and full of fibre and good vitamins.

Potato chips / wedges – Yep you can indulge – make your own. Cut your potatoes in either wedges or strips/chips and put on a non stick oven tray and bake for approx 25 minutes or until golden. You can use white or sweet potato. Add some salt and munch away!

Cold sausages – yes I said it. I know some women can’t stand the smell of cooked meat so have someone else BBQ these for you and store them cold. It’s important to keep up unite proteins and iron levels during pregnancy so try not to cut out red meats. Eating them cold generally helps subside the aromas.

Orange – I like mine cold, I also find it hard to keep my fluids up as I suffer terrible morning sickness. By eating an orange I’m getting lots of vitamins especially vitamin c and it’s also helping with my hydration.

Boiled Eggs – Packed full of lots of good things, boiled eggs are great to have in the fridge. I do a batch and just leave them. Again once cold the aroma isn’t too bad and these little babies are full of goodness. One large egg contains (1):
Vitamin B12 (Cobalamin): 9% of the RDA.
Vitamin B2 (Riboflavin): 15% of the RDA.
Vitamin A: 6% of the RDA.
Vitamin B5 (Pantothenic Acid): 7% of the RDA.
Selenium: 22% of the RDA.
Eggs also contain small amounts of almost every vitamin and mineral required by the human body… including calcium, iron, potassium, zinc, manganese, Vitamin E, Folate and many more.
A large egg contains 77 calories, with 6 grams of quality protein, 5 grams of fat and trace amounts of carbohydrates.

Sunflower or pumpkin seeds – full of magnesium these are a good nibble.

Pork – an excellent source of thiamine. Have the occasional good-quality grilled sausage or slice of lean ham. Even on toast this is also helping with protein.

Beans (baked beans) – high in fibre these will help stop the dreaded constipation that most women experience during pregnancy.

Pikelets – I personally love the golden ones from the super market and I eat them dry. I find that they are light, fluffy, not dense and with minimal flavour eaten dry they seem to calm my nausea.

Keeping your energy levels up!

Everyone is familiar with all-out feeling or that exhausted day (or night) when no matter how enticing something can be, we just can’t psych ourselves up to go.

What can be harder to recognize is a low-grade energy drain. In this case, you may not necessarily feel the classic signs of exhaustion. Much like achy muscles or that all-over tired feeling. What you do experience is an increasing lack of get-up-and-go for many of the activities you used to love.

You may also find it harder to concentrate on normal every day tasks, and, eventually, you can also find your patience grows short and your level of frustration rises, even when confronted with seemingly simple every day things.

Top 10 Energy Boosters
1. Increase Your Magnesium Intake

Eating a balanced diet can help ensure your vitamin and mineral needs are met. But if you still find yourself too to tired you could have a slight magnesium deficiency.

Magnesium is a mineral that is needed for more than 300 biochemical reactions in your body, including breaking down glucose into energy, So when levels are even a little low, energy can drop.

It’s known that women with magnesium deficiencies have higher heart rates and required more oxygen to do physical tasks than they did after their magnesium levels were restored. That means their bodies were working harder which, over time, can leave you feeling even more tired and depleted.

The recommended daily intake of magnesium is around 300 milligrams for women and 350 milligrams for men. To make sure you’re getting enough try Adding a handful of almonds, hazelnuts or cashews to your daily diet. This will also Increase your intake of whole grains, particularly bran cereal. Eat more fish, especially halibut.

2. Walk Around the Block

While it may seem as if moving about when you feel exhausted is the quickest route to feeling more exhausted, the opposite is true. Experts say that increasing physical activity, particularly walking, increases energy, you will also be surprised what fresh air will do for your brain function.

I personally like walking because it’s free, easily accessible, easy to do, doesn’t need training or equipment and you can do it anywhere.

By taking a brisk 10-minute walk it will not only increase your energy, but the effects lasted up to two hours. And when the daily 10-minute walks continued for three weeks, overall energy levels and mood were lifted.

3. Take a Power Nap

Research has shown that both information overload and pushing our brains too hard can zap energy. But studies by the National Institutes of Mental Health found that a 60-minute “power nap” can not only reverse the mind-numbing effects of information overload, it may also help us to better retain what we have learned.

4. Don’t Skip Breakfast or Any Other Meal actually.

People who eat breakfast are almost always certain to being in a better mood, and have more energy throughout the day. By breaking the fast soon after rising supplies your body with a jolt of fuel that sets the tone for the whole day. Also by eating breakfast you are also kick starting your metabolism. This will also help you to burn fats throughout the rest of the day.

5. Reduce your Stress and Deal With Anger levels.

Stress is the result of anxiety, and anxiety uses up a whole lot of our energy and causes negativity within our lives that is also draining of our energy levels.
6. Drink More Water and Less Alcohol

You may already know that it’s easy to confuse signals of hunger with thirst we think we need food when we really need water. But did you know that thirst can also masquerade as fatigue. A quick glass of water not only satisfy’s hunger but will help keep your brain alert longer.

7. Eat More Whole Grains and Less Sugar

The key here is keeping blood sugar balanced so energy is constant.

We all know that When you’re eating a sweet food, you get a quick spike in blood sugar, which gives you an initial burst of energy or rush. However that’s also followed by a just as fast drop in blood sugar, which in turn can leave you feeling even more tired that in the beginning.

8. Have a Snack

snacking is more than just eating between meals. Have something healthy that combines protein, a little fat and some fiber, like peanut butter on a whole-wheat cracker, or some yogurt with a handful of nuts.

The carbohydrate offer a quick pick-me-up, the protein keeps your energy up, and the fat makes the energy last.

9. Make It a Latte

Pair a quick caffeine hit with the sustaining power of protein by having a low-fat latte instead of just a cup of coffee.

The milk turns your java into a protein drink, which provides not only extra energy, but extra calcium, which is good for your bones. Combine it with a handful of almonds, the healthy fat should also satisfy your hunger.

10. Check Your Thyroid Function and Complete Blood Cell Count

It certainly won’t provide an instant boost. But if you’re constantly low on energy especially if you feel sluggish and still tired even after a good night’s rest.

You can also to your doctor about a blood test for thyroid dysfunction as well as anemia if you are concerned.

Thyroid can be a particular problem for women it often develops after childbirth and frequently during the perimenopause but a simple blood test can verify if this is your problem. If you’re diagnosed with low thyroid function, medication can bring your body back up to speed.

In anemia a reduction in red blood cells can mean your body isn’t getting the level of oxygen necessary to sustain energy. So, you tire more easily.

This can sometimes occur during a woman’s reproductive years, particularly if she has a very heavy menstrual cycle.

Again with any health issues. Always consult your doctor first.