If you think you have pregnancy in your future, make folic
acid part of your daily diet now. Adequate folic acid can
reduce the risk of birth defects affecting the brain and spinal
cord. Before pregnancy, women should get 400 micrograms of
folic acid a day. During pregnancy, it goes up to 800 micrograms.
cauliflower, brussels sprouts
meats (like liver)
Food and Drug Administration, December 2001
Have you checked out the most recent food pyramid lately?
Visit the USDA's Web site (http://www.usda.gov/cnpp/pyramid.gif)
to view the pyramid. You'll notice that the base of the pyramid
shows it's okay to eat 6-11 services from the bread, cereal,
rice and pasta groups, but remember two things:
sizes are smaller than you might think. Be sure to read
the labels on your food packages to make sure you're not
going overboard. For example, one serving of pasta would
be about the size of a baseball.
to whole grains as much as possible-brown rice, whole grain
bread, whole wheat pasta, whole grain cereals.
US Food and Drug Administration, December 2001
You may already know that breastfeeding is healthy for your
baby, but have you thought of one of the main benefits to
the breast-feeding mother?
requires extra calories-about 500 per day. This is one of
the few times in your life when you need to eat more.
also helps your uterus to shrink more quickly.
forget that babies who nurse are at decreased risk of becoming
overweight or obese later in life.
American Academy of Pediatrics, December 2001
and Food Labels
Ever wonder what the food labels mean when they describe the
fat content of a food?
free means fewer than 0.5 grams of fat per serving.
fat means 3 grams or fewer per serving.
fat indicates 25 percent less fat than the comparable, full
describes a product that has less than 10 grams of fat,
4.5 grams or fewer of saturated fat and less than 95 milligrams
lean" means less than 5 grams of fat, less than 2 grams
of saturated fat and less than 95 milligrams of cholesterol.
Calorie Control Council, December 2001
Super Bowl Snacks
first one in your group of friends to serve healthy Super
Bowl snacks. You don't have to go so far as to serve carrot
sticks. But how about
fat chips and salsa instead of high-fat chips and dips?
and whole wheat bread or rolls instead of fried buffalo wings?
fruit instead of high-fat sweets?
are just examples. In general, you can avoid hydrogenated,
fried, creamy and cheesy foods and still have food that's
fun to eat.
will still like you. They may even thank you.