Health » Healthy Power Foods
We are what we eat
We all start from the same beginnings. A mass of rapidly dividing cells which miraculously transforms into 'US'
The purpose of eating is to provide each of these cells with the particular ‘ingredients’ they need to grow, function and undertake the lifelong task of maintaining a healthy body.
Healthy eating in pregnancy
In pregnancy you now have the vitally important role of being the official eater
The more jam packed your diet is with quality nutrients the better you are able to function to your full potential.
By providing your own body with powerful foods bursting with goodness you are also investing in the health of your developing baby
Healthy eating for the family
As a mum you can be a great role model for how you feed your family.
Healthy, nutritious, nutrient packed family food will provide the key building blocks to your childrens healthy well being, energy and development; not just for them but hopefully their children too
What to eat?
As a species we evolved over the last million years on a hunter- gatherer prehistoric diet of meat, fish, nuts, berries and plants
Whilst our bodies were designed to withstand famine whilst our ancestors went to find food; these days of 24hr Tesco/ Sainsbury/ Asda we constntly fill our bodies with digesting challenging biscuits, cakes and sugar laden 'comfort' foods
Our poor digestive system is ill equipped to cope with heavily processed, hydrogenated, chemically laden and manufactured food that sometimes has had every bit of micro nutrient stripped away from it.
In fact some of these foods actually rob our body of nutrients so we end up less nourished after eating them. Surely that can't be right!
Eating for two?
Scientifically, we measure food in terms of the energy it provides known as a calorie (kcal).
In pregnancy you do not need to eat for two. This is unfortunately a myth!
The extra calorie requirement is only 200-250 kcal per day from the end of your second trimester (about 26 weeks).
This amount equates to an extra sandwich per day, or a cereal bar with a piece of fruit and a glass of milk.
Focus on Nutrition
We are a nation of calorie counters and tend to class foods as ‘good’ or ‘bad’
Instead try to focus on what nutrients, vitamins, minerals and natural goodness a food has.
What can it offer your body that good for it?
In pregnancy, it is often a time that we really connect with our appetites and ‘cravings’ for certain foods. It is a marvelous opportunity to scrutinize our own diet and make positive food choices for optimum health. Today bookshops are full of nutritional ‘bibles’ and manuals brimming with fascinating nutritional information. Why not treat yourself to such a book that appeals to you. Learning more about nutrition will be an investment you won’t regret.
Negative food
These foods drain our energy and resources
They can inhibit the absorbtion of nutrients and rob our body of the important vitamins and minerals needed for good health.They can make us tired, lethargic and less enthusiastic to exercise.
Try to steer clear of these as much as you possibly can
- Processed food
- Coffee / tea & other caffeine drinks
- Alcohol
- Saturated & Hydrogenated fat
- Artificial food additives
- Artificial sweeteners
- High sugar content food e.g. Fizzy drinks, biscuits
- Fried food
Positive food
These foods provide high quality nutrients for optimum and vital health. They increase our energy levels, boost our immunity and allow our body systems to work at the quality they were designed to
- Natural unprocessed food as close to its natural state as possible
- Water
- Fresh fruit
- Fresh vegetable
- Nuts & seeds
- Wholemeal or wholegrain anything (rice, bread, pasta, oats, millet, rye )
- Lean protein (chicken, turkey, fish, beans & pulses such as lentils & chickpeas)
- Olive, sesame, sunflower, flaxseed, linseed oil.
15 Top Power Foods :
- Broccoli (and any other green vegetable). They are powerful detoxifiers and contain phytonutrients which can help fight cancer.
- Apples. They contain the immune boosting vitamin c. Apples are also rich in pectin, a soluble fibre which lowers blood cholesterol levels and promotes healthy bowel function.
- Seeds (sunflower, pumpkin, flaxseed) Super rich in omega 3 and omega 6 oils which help protect against heart disease. They also boost immunity and promote healthy skin.
- Nuts (almonds, brazil, hazelnut, pine, peanut, cashew, walnuts). Packed with micronutrients, b vitamins and protein, nuts make an ideal snack food.
- Garlic. This powerful antioxidant helps to remove toxins from the body. Garlic helps reduce cholesterol, lower blood pressure and protect the heart.
- Kiwi fruit. Jam packed with vitamin C, which boosts the immune system and helps fight cancer. Vitamin C helps to convert food into energy and aids the body’s ability to absorb iron.
- Berries (raspberries, blueberries, cranberries, strawberries). Super charged with vitamin C, berries boost the immunity and help fight harmful free radicals.
- Carrots (and any other orange fruit or vegetable e.g. pepper, pumpkin, butternut squash, sweet potato, mango). Rich in beta-carotene and vitamin C, this powerful combination helps protect against cancer and heart disease. These nutrients also promote healthy skin and eyesight.
- Avocados. Full of vitamin E which is needed to maintain healthy blood vessels and circulation. Avocados also contain omega 6 fats, which lowers blood cholesterol, reduces heart disease and promote healthy skin.
- Bio yoghurt. The active bio acidifolus helps to repopulate your intestinal flora with healthy bacteria.
- Oily fish (mackrel,sardines, fresh tuna, salmon) is loaded with omega 3, which is the super fatty acid for its effect on developing brain and eye function. It is also associated with reducing the risk of premature birth and post natal depression and generally improving immunity.
- Beans, lentils & chick peas. These foods contain an excellent balance of protein and complex carbohydrates for both energy and growth.
- Fennel. This wonder plant stimulates the body’s natural detoxifying process, especially influencing the liver. Fennel’s high potassium content helps rebalance the body’s fluid levels.
- Oats. A wonderful complex carbohydrate. Its energy is slowly released into the blood stream helping keep blood sugar levels constant and stable. The fibre also helps against haemorrhoids.
- Green Tea. A powerful antioxidant to help detoxify and boost your body systems.
Choose Quality Nutrients for Maximum Health