Diet health software womens

You only need about extra calories per day to provide sufficient nutrition for your growing baby. However, gaining some weight is natural during pregnancy, and nursing can help with weight loss after the baby is born.

Omega-3 fatty acids are essential for the neurological and early visual development of your baby and for making breast milk after birth. Aim for two weekly servings of cold water fish such as salmon, tuna, sardines, herring, or anchovies.

Sardines are widely considered the safest and most sustainable fish to eat, while seaweed is a rich vegetarian source of Omega-3s. Cut down on caffeine , which has been linked to a higher risk of miscarriage and can interfere with iron absorption. Eat smaller, more frequent meals rather than a few large ones. This will help prevent and reduce morning sickness and heartburn.

Be cautious about foods that may be harmful to pregnant women. These include soft cheeses, sushi, deli meats, raw sprouts, and fish such as albacore tuna, swordfish, tilefish, and king mackerel that contain high levels of mercury.

Opt for high-quality protein from fish, poultry, dairy, and plant-based protein sources rather than relying on just red meat. Keep your caloric consumption a little higher to help your body maintain a steady milk supply. Emphasize healthy sources of protein and calcium , which are higher in demand during lactation. Nursing women need about 20 grams more high-quality protein a day than they did before pregnancy to support milk production.

Take prenatal vitamin supplements , which are still helpful during breastfeeding, unless your physician tells you otherwise. Avoid alcohol, caffeine, and nicotine. Just as with the pregnancy guidelines above, refrain from drinking and smoking, and reduce your caffeine intake. If your baby develops an allergic reaction, you may need to adjust your diet. For up to a decade prior to menopause, your reproductive system prepares to retire and your body shifts its production of hormones.

By eating especially well as you enter your menopausal years, you can ease common symptoms. Boost calcium intake along with vitamin D and magnesium to support bone health and prevent osteoporosis. Eat more good fats. Omega-3 and omega-6 essential fatty acids can help boost hormone production and give your skin a healthy glow. Evening primrose oil and blackcurrant oil are good sources of gamma-linolenic acid GLA , an essential fatty acid that can help balance your hormones and alleviate hot flashes.

Try flaxseed for hot flashes. Flaxseed is rich in lignans, which help stabilize hormone levels and manage hot flashes. Add 1 to 2 tablespoons of ground flaxseed to your daily diet. Try sprinkling it on soups, salads, or main dishes. Eat more soy. Soy products are high in phytoestrogens, plant-based estrogens that are similar to estrogen produced by the body. Some studies suggest that soy may help manage menopausal symptoms. Try natural soy sources such as soy milk, tofu, tempeh, and soy nuts.

Authors: Melinda Smith, M. National Institutes of Health. Iron Deficiency Anemia — Symptoms and causes of iron deficiency anemia. Mayo Clinic. Folate Dietary Supplement Fact Sheet — Outlines the recommended intakes of folate as well as good food sources.

Eating Healthy During Pregnancy — Offers breakdowns of food groups with suggestions for food choices during pregnancy. March of Dimes. Foods to avoid or limit during pregnancy — Details the different foods considered to be potentially dangerous during pregnancy, and explains why these foods may pose a threat. This website also features articles on Calcium , Iron , and more. Healthy Eating. Read the basics about nutrients: proteins, carbohydrates, fats, vitamins, minerals and water.

Healthy Eating for Amputees. Learn about healthy eating patterns for people who have had an amputation. Your Handy Guide to Portion Sizes. Oregon State University Extension. Browse this database to find videos, activities, and recipes for different foods. Mediterranean Eating on a Budget. PennState Extension. Find out more about the Mediterranean eating pattern and why it's so healthy. Nutrition Basics.

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Item Preview. EMBED for wordpress. Want more? Advanced embedding details, examples, and help! Includes index Win the war on fat -- Leaner, stronger, sexier -- How fit are you? This title includes: the women's health fast-track tone up plan; a guide to the female body in your 20s, 30s, 40s, and beyond; and, the best foods for women.