The Value of a Food Diary

The Value of a Food Diary

July 13th, 2010 by admin  |  No Comments

Keeping a food diary can be a valuable tool to making sure you are eating a healthy, balanced diet and not overeating. Much of the food we consume during the day, we do without thinking much about it. By writing down everything you consume, you can get a realistic look at the state of your diet, and see where changes need to be made.

Getting Started

You can keep a food diary in either an electronic or paper format. There are even websites that help you to record all the foods you have eaten throughout the day, their calorie count and nutritional breakdown. This isn’t necessary to benefit from keeping a food diary, however. While typing out your intake on your computer is a great way to record it, the benefit of a paper diary is portability; you can take you food diary with you to work or other locations so that you can record your food intake immediately and not risk forgetting when you try to record it later.

Once you have decided whether you would rather keep an electronic record or a paper one, starting is easy. Just write down the date at the top of the page, and start recording everything you eat during that day. You can break it down into breakfast, lunch, dinner, and snacks to keep it organized.

What to Record

Record everything you consume, even down to the smallest portion. If you ate two almonds, write it down. A sip of your husband’s beverage? Record it. How detailed you wish to be about your recording is up to you. Adding the time you ate the food is important to help determine what your eating patterns are throughout the day. This will tell you when you get hungry and when you tend to consume the most.

Many people also find it helpful to record how they were feeling when they ate. Using a single word such as “tired”, “hungry” or “stressed” can help you to uncover the hidden motives behind some of your eating habits. It will help you to learn how often you ate when you weren’t really hungry, but faced with other feelings that led you to ingest food. Many of us eat when we aren’t hungry because things like fatigue, depression, and stress trigger a desire to find some sort of comfort in food. Learning what your triggers are can help you to avoid overeating.

How Long to Record

You can learn a lot about your eating habits from a week or two of keeping a food diary, however a full month will tell you more. As hormone levels fluctuate throughout the month, it can be helpful to see if your food intake changes along with them. A full month of recording also gives a balanced picture of your eating habits throughout different levels of stress, sleep, and other changes from week to week.

There is no reason not to keep a food diary indefinitely. It will help you to remain mindful of what you are consuming and keep it in check. It will also help you to plan a balanced diet, seeing which foods were lacking one week so that you can make up for it the next.

A food diary is helpful for not only weight loss, but taking steps towards a healthier, more nutrient rich eating plan. Knowing what you are eating will help you to make necessary changes so that you are eating right, and eating the right amount, too. Especially during pregnancy, this an excellent tool for keeping your diet on track.

Nutrition: The Role of Minerals

Nutrition: The Role of Minerals

July 12th, 2010 by admin  |  No Comments

Minerals are compounds that come from the earth. The are inorganic, but are absorbed by plants, allowing us to consume them. Minerals are very important to good health, and play a number of roles in keeping the body strong and functioning properly. Because many minerals are not made by the body, a daily intake of them from food sources and supplements is necessary.

Get the appropriate minerals in your diet by learning what they are, why you need them, and which foods you should eat to provide your body with what it needs.

What are minerals, and what do they do?

  • Calcium: In addition to its most well-known role in maintaining healthy bones, calcium is also necessary for the secretion of hormones and enzymes as well as playing a role in muscle and blood vessel contraction and expansion. Calcium is most commonly found in dairy products such as milk and cheese, but leafy greens like kale and spinach are also excellent sources.
  • Chromium: The body needs this mineral to metabolize fat and protein. It is also involved in maintaining glucose levels in the bloodstream. You can get this mineral from broccoli, grape juice, potatoes and wheat germ.
  • Iron: This mineral is necessary for transporting oxygen throughout the body as it is a vital part of hemoglobin which is responsible for carrying oxygen in the bloodstream. It also plays a vital role in cell growth. Chicken liver is the best source of iron, but other meats also provide it. Non-meat sources of iron include many types of beans.
  • Magnesium: Playing many roles in the body, this mineral strengthen bones, supports the immune system and aids in muscle, nerve and heart functions among other things. Magnesium is found in many nuts such as almonds, cashews and peanuts, as well as spinach, soybeans, and halibut.
  • Phosphorus: Vital to healthy bones and teeth, phosphorus also plays a role in the growth of cells and tissues, as well as maintaining and repairing them. The main source of phosphorus is meat and dairy products.
  • Potassium: This mineral is important to muscle growth and development, as well as synthesizing proteins. Good sources of potassium include meats, poultry and fish such as salmon. You can also find it in broccoli, peas, and bananas.
  • Selenium: Although the body doesn’t require a large amount of this mineral, it creates antioxidants that fight free radicals, and also supports thyroid health. You can find selenium in brazil nuts, tuna, cod, and beef.
  • Zinc: This mineral is important for normal growth and development as well as for our sense of taste and smell. In addition to this it supports immune health and healing of wounds. Zinc can be found in seafood such as oysters, crab, and lobster, as well as beef, pork and chicken. Non-animal sources include beans, chickpeas and almonds.

While there are more minerals that the body needs and uses, these are some of the most important.

Getting Enough Minerals

Most multi-vitamins on the market also contain the necessary minerals. Taking one of these a day will help to fill the gaps in your diet, but eating balanced meals is still crucial to getting everything your body needs. Some mineral deficiencies, such as a lack of iron, are easy to spot, but there are many that we don’t get enough of without knowing it. Support your body’s health by ensuring you provide daily sources of all of these minerals.

Necessary Nutrients for Pregnant Women

Necessary Nutrients for Pregnant Women

July 11th, 2010 by admin  |  No Comments

Although every nutrient is important to a pregnant body and a growing baby, there are a few that need extra attention. Add extra foods containing these vital nutrients to your diet for a healthy baby, and mom too.

Up Your Protein Intake

A pregnant woman needs more protein than prior to pregnancy to support the baby’s growth. You should increase your protein intake by about 10 grams a day during pregnancy. Great sources of protein are meats and poultry, fish, eggs, dairy products, nuts and nut butters as well. This may be especially important for vegetarians or vegans whose diet does not include many of the common sources of protein. Remember that you can’t get protein from a prenatal supplement, so make sure it’s present in your diet.

Pump Up the Iron

A pregnant woman needs double the amount of iron to prevent anemia due to the higher volume of blood in your system. Low iron has also been linked to preterm birth as well as low birth weight. Make sure you are getting all the iron you need with iron-rich foods such as lean red meat, poultry and fish, beans or leafy greens like spinach. Your doctor may also prescribe an iron supplement during your pregnancy for extra insurance. A blood test during pregnancy will check your iron levels to make sure you are not anemic.

Increase Your Calcium

Calcium is vital to growing healthy bones and teeth. Because calcium is stored in your bones, the baby will draw on this supply if you aren’t providing enough in your diet. It’s important therefore to increase your intake of calcium during pregnancy so that your stores are not depleted by the baby. You need healthy bones and teeth too! Dairy products such as milk, cheese and yogurt are the best sources of calcium. If you can’t eat dairy products due to dietary restrictions or lactose intolerance, look for foods fortified with calcium such as orange juice. Foods such as salmon and leafy greens can also provide calcium.

Folate for a Healthy Baby

Even when you are just trying to conceive, you need to increase your intake of folate or folic acid. This important nutrient protects your baby from serious neural tube defects and may also ward off preterm labor. Because folate is so vital even in the early weeks of a pregnancy, getting extra is important when you are trying to become pregnant. If you are already adding it to your diet, your baby will get the benefits from the time you conceive. Get folate in citrus fruits, leafy greens, and dried beans. You should also take a prenatal vitamin containing folic acid.

The Right Fat

Fats are extremely important for your baby’s eye and brain development, but make sure you are eating the right kind. Look for foods containing unsaturated fats and healthy Omega-3 fatty acids, such as nuts, oils like olive and canola, and fish like salmon and tuna.

Fill Up on Fiber

Fiber will keep you full, give you sustained energy, and also help prevent the constipation that plagues so many pregnant women. It has also been linked with a lower risk of gestational diabetes. Get fiber in foods like fruits and vegetables and whole-grains such as oatmeal, whole wheat bread, and brown rice.

Make sure you are eating a balanced diet that includes these and all the other important nutrients throughout your pregnancy.

Prenatal Supplements: Over the Counter and Prescription

Prenatal Supplements: Over the Counter and Prescription

July 10th, 2010 by admin  |  No Comments

Almost all women will be told to take a prenatal supplement every day throughout her pregnancy. This multivitamin contains all of the essential vitamins and minerals that your body needs to support a growing baby. Because it can be difficult to get everything you need through your diet, prenatal supplements can fill in the nutritional gaps and ensure that your body is getting what it requires.

Some doctors will merely remind you to take a prenatal supplement, while others may choose to write you a prescription. What is the difference? There are a few things that differentiate these two supplements, which may sway your decision.

The Cost

Depending on your insurance plan, one or the other of these options may be more cost-effective for you. Over the counter (OTC) supplements are as a general rule less costly, however many health plans will cover prescription supplements, which could bring the cost down to similar or less than the OTC choice. Check with your health plan to determine what your cost would be. If you can’t get your supplements covered, you may be able to use funds from a flexible spending account to pay for them. Check with your HR department or health plan. For many women, OTC supplements may be the more affordable choice, but that should be weighed against the other benefits of a prescription.

The Amounts of Certain Vitamins and Minerals

Prescription supplements, because they are more closely scrutinized by the FDA, can carry larger amounts of such important nutrients as folic acid and iron. This FDA examination may also mean the formulas are safer, although all supplements on the market must be approved by the FDA before hitting the shelves.

The Research

Prescription supplements are created and sold by large drug companies, who have the time and money to put in a great deal of research and improve their formula. Prescription supplements will have the latest approved and tested combinations and amounts of essential vitamins and minerals.

Tolerance of Supplements

Because of the higher amounts of vitamins and minerals, some women may find it difficult to tolerate prescription supplements. They may cause nausea or constipation. This does not happen as often with OTC supplements, as they contain smaller amounts of all of the ingredients. Still, some women have difficulty with OTC choices as well. The key to finding the right supplement for you is to try several options until you find one your body can tolerate. There is no point in continuing to take a supplement that is making you sick, whether prescription or OTC. If you are having trouble with your prescribed supplement, talk to your doctor before making the switch to OTC. There may be another prescription choice that is better for you and your baby.

Choosing an OTC Supplement

If you decide to go with an OTC supplement, choose one that is made by a well known company, and is approved by the FDA. Be wary of supplements that have not been tested or approved by the FDA, as there is no way of knowing whether the ingredients or their amounts are safe. This includes natural or herbal supplements. It’s best to talk to your doctor before taking any supplement during your pregnancy.

There are pros and cons to both over the counter and prescription supplements, so work with your doctor to decide what is right for you and your particular situation. Every woman and every pregnancy is a little different, so what is right for one woman may not be right for another. With a little effort, you can find a supplement that works for you.

Healthy Ways to Satisfy a Sweet Tooth

Healthy Ways to Satisfy a Sweet Tooth

July 7th, 2010 by admin  |  No Comments

Finding ways to satisfy the craving for a sweet treat is not just a problem faced by pregnant women, but by much of the population at large. However, in pregnancy nutrition is vitally important, and satisfying that sweet tooth isn’t always in the best interest of a healthy pregnancy.

Fortunately, there are some sweets you can enjoy virtually guilt-free. With a few substitutions, changes, and some fresh ideas, you can take care of your sweet tooth and your baby’s needs at the same time. Here are some ideas for common sweet cravings.

The Craving: Chocolate

One of the most common cravings for women, whether pregnant or not, is chocolate. Luckily, chocolate doesn’t have to be unhealthy. Instead of reaching for a chocolate bar, try one of these ideas to take care of that craving without taking in empty calories.

Make a cup of homemade hot chocolate – with real cocoa, sugar and milk, not from a mix! Sure, it contains a little sugar, but it also contains calcium, vitamin D and antioxidants. The rich chocolaty flavor of real cocoa can’t be beat.

Melt some semi-sweet chocolate with a little butter, and use it like a fondue to dip fresh piece of fruit. You will consume much less of the chocolate, and get all the healthy fruit at the same time!

The Craving: Baked Goods

When you feel like you just have to have something only the bakery can provide, take heart. There are options other than cakes and cookies that can satisfy that desire without all the fat.

First of all, if you must have a sweet treat from the oven, make it your oven. When you bake at home you will know exactly what went into what you are eating. You can also make healthy substitutions to the recipes, such as replacing some of the all-purpose flour with whole wheat, or using applesauce in place of some of the oil or butter.

Choose baked goods that contain healthy ingredients, such as pumpkin muffins or banana bread. They will still have extra calories, sugar, and fat, but at least there will also be some nutritional value.

Sometimes the craving for something sweet and baked can be satisfied with a warm piece of whole wheat toast smothered in peanut butter and an all-natural fruit preserve. Give it a try – you might find it works better than you would think!

The Craving: Ice Cream

Many a pregnant woman has felt that incredible urge for something cold and creamy. The good news is that ice cream isn’t entirely bad for you if you eat a small amount and choose a lower fat option, such as frozen yogurt. It does offer some nutritional value. However, there are even smarter ways to indulge this craving.

Buy some freezer pop molds and fill them with healthy choices such as all all-fruit smoothie or your favorite 100% fruit juice. Stash them in the freezer for those ice cream cravings and enjoy a frozen treat that’s a whole lot better for you. You can also purchase an ice cream maker and make your own ice cream from fresh, healthy ingredients. That way you control what goes into it, and thus what goes into your body.

Most of us have a sweet tooth now and then, but during pregnancy it can seem to be a regular occurrence. If you plan ahead, choose smart options, and remember to keep all those sweet treats to a moderate level, you can indulge that sweet tooth with no regrets!