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قديم 04-24-2012, 03:02 AM   #1
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تاريخ التسجيل: Aug 2011
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188 How MyPyramid can help you during pregnancy

Overwhelmed by pregnancy nutrition advice? Feeling like your diet will never measure up?

Before you give up completely and eat whatever catches your eye, learn how an improved online tool can make it easy to figure out whether you're getting the nutrients you and your baby need during pregnancy.

How MyPyramid can help you during pregnancy

You may remember the USDA's Food Guide Pyramid, which outlined how many servings of food per day you should eat from each category. That pyramid has been replaced with MyPyramid, a food guidance system based on the USDA's 2005 Dietary Guidelines and the Dietary Reference Intakes.

MyPyramid isn't a "one size fits all" guide. Instead, it's based on your age, sex, and activity level. There's even a Pyramid for Pregnancy and Breastfeeding.

MyPyramid divides food into six groups *– grains, fruit, vegetables, meat and beans, milk and other dairy, and oils. Here's a quick look at those groups and how much the USDA recommends that you eat from each of them while you're pregnant.

The amounts below provide a range of 2,000 to 2,400 calories for a pregnant woman who is 5 feet 4 inches tall and weighs 126 to 156 pounds, and who does less than 30 minutes of daily physical activity. To get an individualized meal plan just for you, type in your own information at MyPyramid.

The six MyPyramid food groups

Grains: 6 to 8 ounces a day
Generally, an ounce of grains equals a slice of bread or half a bun, 1 small corn or flour tortilla, 1 cup of ready-to-eat cereal, or 1/2 cup of cooked cereal, rice, or pasta. For at least half of your daily grains, choose whole grain varieties like whole wheat bread or brown rice. Whole grains contain the most fiber, vitamins, and nutrients.

Fruits: 2 cups a day

Vary the color of the fruit you eat and choose fresh over canned – many prepackaged varieties are preserved in sugary liquid. Bonus: The fiber in fruit helps head off two common side effects of pregnancy, hemorrhoids.

Vegetables: 2 1/2 to 3 cups a day

As with fruit, fresh is best for fiber and vitamins. For maximum nutrition, vary the color of the vegetables you choose. Broccoli, for example, is packed with folate, calcium, and B vitamins. Sweet potatoes provide vitamin A, vitamin C, and fiber.

Meat and beans: 5 1/2 to 6 1/2 ounces a day

This amount is about 2 servings that are each the size of a deck of cards. Choose lean meat and limit fish to 12 ounces per week. (More than that may expose your baby to harmful levels of mercury.)

Milk, yogurt, and cheese: 3 cups a day
In the MyPyramid plan, a cup of dairy equals 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese, and 2 ounces of processed cheese. Dairy products, in general, are a great source of calcium and protein. Low-fat varieties give you all the nutrients you need without the extra fat.

Oils: 6 to 8 teaspoons a day
The best sources include canola oil, olive oil, safflower oil, fatty fish, avocados, nuts, seeds, and olives. Note: Avocado is a fruit but most of its calories come from fat, so it's included in the oils category.

Discretionary calories: 165 to 360 a day
This MyPyramid plan budgets 165 to 360 "extra calories" that you can spend as you choose! They could be used on extra servings of grains (like a little more pasta), extra protein at meals, whole milk instead of low-fat, some sugar in your decaf iced coffee, or an extra scoop of ice cream.

If you're not sure which group a particular food is in – or how many servings or calories it amounts to – simply type it into the program's MyFoodapedia page. You can even compare two different foods at a time.

How it all adds up

Don't go crazy trying to hit the perfect numbers in each of the categories. Instead, shoot for an average that's in the desired range over the course of a week or so.

As your pregnancy progresses, you'll need to eat a little more because your nutrition needs change during the different stages of pregnancy.

If you try to eat roughly the amount that's outlined in each food group, take a daily prenatal vitamin, and are gaining a consistent amount of weight – about a pound per week in the second and third trimesters – you and your baby will be well nourished

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How MyPyramid can help you during pregnancy

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