Choose Healthy Fats

Did you know that fat is an essential nutrient that your body needs on a daily basis? In fact, without enough (good) fat in your diet, your risk for developing major illness such as heart disease, blood vessel disease and atherosclerosis significantly increases.

salmon, avocado, olive oil, nuts - Choose Healthy Fats

Fat is a nutrient necessary for your health. While various fats in foods have different effects on health, some fats offer health-protective benefits. Consider including foods with these fats, in moderation, to your meals.

Omega-3 Fats

Omega-3 fatty acids are a type of polyunsaturated fatty acids that may help lower cholesterol levels and support heart health.

What to Eat

Fatty Fish: Current dietary recommendations are to include fish in your meals at least twice a week. Fish high in omega-3 fats are salmon, albacore tuna (fresh and canned), sardines, lake trout and mackerel.

Walnuts: Walnuts are rich in vitamin E and an excellent plant-based source of omega-3. Add walnuts to cereal, salads or muffins. Try walnut oil in salad dressings and sautés, too.

All Vegetable Oils: Replace solid fats such as butter or margarine with oils when cooking or baking. It works well for sautéing and stir-frying.

Flaxseed: Add ground flaxseed to breakfast cereal, yogurt, baked goods including breads and muffins or mixed dishes and casseroles. Or, drizzle flaxseed oil over quinoa or use it for salad dressing. (Your body cannot break down whole flaxseeds to access the omega-3-containing oil.)

Eggs: Some chickens are given feed that is high in omega-3s so their eggs will contain more as well. When buying eggs, check the package label.

Monounsaturated Fats

Monounsaturated fats improve blood cholesterol levels, which can decrease your risk of heart disease.

What to Eat

Nuts: In addition to heart-healthy fats, nuts are a good source of protein, fiber and a variety of vitamins and minerals. Just keep portion control in mind. One portion of nuts is equal to 1 ounce or ⅓ cup and provides approximately 160 to 180 calories.

Read more: http://www.eatright.org/resource/food/nutrition/dietary-guidelines-and-myplate/choose-healthy-fats

Breastfeeding Diet – 10 Best Foods For New Moms

After pregnancy, you will have to shoulder not only your own responsibility but also the responsibility of your newborn child. So, it is not the time to compromise with your health, else in a way you are sure to compromise with the health and development of your child indirectly.

 

Breastfeeding diet!! Don’t get nervous. Instead, remember the first rule – Healthy lactation is vital. As your breast milk is packed with all the vital nutrients essential for your baby’s well being and growth.

A healthy lifestyle and a balanced nutritional diet are thus very important for you. With the arrival of the new bundle of joy, ensuring her proper growth and development is the prime concern of you as a mother.

 

Guiding Principle Behind The Breastfeeding Diet:

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The key principle for a healthy breastfeeding diet, is balance. You need to eat a well-balanced diet, which contains sufficient amounts of all food groups.

Grains – Choose whole grain bread and rice as they contain more fiber and nutrients

Fruits and vegetables – Choose bright colored ones as they offer plenty of antioxidants and vitamins. Eat raw fruits and vegetables, as they are the most nutritious.

Proteins – Choose lean meat, fish, eggs and beans as they provide the right amount of protein you require for the body. Include fish rich in omega-3’s like salmon.

Vitamins and Minerals – Low-fat milk and yogurt are fortified with many essential vitamins and minerals.

What To Eat When Breastfeeding?

Though a new mom is cautioned to eat non-spicy food in order to keep breast milk safe for the baby, there are certain foods that are very helpful for her to heal quickly and maintain good health. some essential must have foods to include in the diet for breastfeeding mothers.

1. Leafy Green Vegetables:

Leafy green vegetables like spinach, broccoli, etc., are storehouses of Vitamin A, Vitamin C and iron. They are the best diet for breastfeeding mother, which are important for a baby’s growth. These low calorie vegetables are also an excellent source of calcium and healthy antioxidants, important for both you and your baby.

2. Seasonal Fruits:

Fruits are rich sources of antioxidants, vitamins and minerals. Vitamin C helps in wound healing and is thus important for new moms who have had a C Section. Hence it is advised to increase the intake of citrus fruits like …

 

 

Read more: http://www.momjunction.com/articles/best-foods-breastfeeding-moms_0022432/