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Author: admin, 21.07.2015. Category: Organic Fertilizer

01256 325324 Email usQuestion of the Fortnight Do you think every family should have 1 day a week when no computers, tablets, or mobiles are used? The eatwell plate is the United Kingdoma€™s national food guide which is designed to help the citizens have a healthy and balanced diet. The eatwell plate includes foods that provide with us essential nutrients, like dairy products, starchy foods and vegetables. The eatwell plate is based on the basic five food groups and by providing a visual representation of each food as well as the proportion it should make up in a diet. Fruits and vegetables are an essential part of our diet because studies have shown that people who eat more of these foods have a reduced chance of developing chronic diseases including certain cancers and coronary heart disease. This food group includes all fruits and vegetables with the exception of potatoes, which are a starch. Starchy foods include things such as bread, rice, pasta, potatoes, cornmeal, yams, couscous and breakfast cereals. Dairy products include milk, yogurt, cheese, quark, cream cheese, cottage cheese and fromage frais. You should try to eat foods in this group every day and make sure to include fish in your diet two times a week.
Some examples of this food group include meat, game and poultry (such as lamb, pork, chicken, sausages, bacon and burgers), white fish (such as cod, coley and haddock), oily fish (such as whitebait, salmon, trout and sardines), shellfish (such as oysters, squid and crab), nuts, eggs, beans and other legumes (such as lentils, kidney beans and baked beans). Whenever you select a food, you should try to choose ones that have low levels of sugar, salt and saturated fats.
As soon as you become pregnant it can feel like you're suddenly traipsing through a nutrition minefield. Although pregnant women are no longer advised to eat for two in terms of quantity, when it comes to the quality of food, it's actually really important to remember whatever you're putting in your body needs to benefit your baby, and also not pose any danger to them. A good diet consists of lots of fruit and vegetables, starchy carbohydrates (pasta, bread, rice, potatoes and so on), grains, protein-rich foods (not only meat and oily fish, but also pulses), and dairy (milk, yogurts and cheese). We've all heard about the five-a-day rule, but the Food Standards Agency has also developed the eatwell plate, which illustrates the ideal proportions of each food group.
The general consensus is that we should eat three nutritious meals a day, and have healthy snacks in between if necessary. Normally, a well-balanced diet would provide you with all the essential vitamins and minerals your body needs.
It's recommended that mums-to-be take 400mcg of folic acid each day during their first trimester (many women start taking it before conceiving, too). It's not uncommon for pregnant women to lack a little in iron (your blood might be checked from time to time) and this is called anaemia – it will leave you tired and lacking in energy.
If you are vegetarian or vegan, your midwife might refer you to a dietician to evaluate your diet, and to give you extra supplements that might be considered lacking.

You should not eat any cheese with a white rind (such as brie or camembert) or with blue veins (such as stilton), because all these contain mould, which can contain listeria. Although rare, listeriosis during pregnancy can cause miscarriage, stillbirth and serious illness in newborns.
You may eat hard cheeses, and non-mould cheeses as long as they are made with pasteurised milk.
There is a small risk that eating undercooked eggs could lead to salmonella poisoning, so always make sure they are cooked right through.
Some fish contain high levels of mercury and should not be eaten: shark, marlin and swordfish. If you're a coffee fiend, you'll be pleased to know you don't have to cut it out completely, but you do need to watch the amount of caffeine you consume (because too much can cause low birth weight) – you should be having no more than 200mg daily. The best advice is to avoid alcohol completely, but if you do drink any, keep it to one or two units, once or twice a week. At various stages during your pregnancy you might feel ravenously hungry, or no more hungry than usual; during the final trimester, you might need to eat an extra 200 calories or so per day (which might come in the form of an extra snack), but let your appetite guide you. If you are concerned because morning sickness is making it impossible to keep food down, see your doctor.
Be sure to attend all your antenatal appointments, when the midwife will measure your bump to see your baby is growing well. It provides a visual representation of the foods that you should be eating each day as well as the quantities and although is based on the governmenta€™s advice, it has also been tested with both health professionals and consumers in general. Read on to learn the percentages for each category and how you can eat a well-balanced meal. Some examples include carrots, tomatoes, lettuce, sweet corn, peas, cabbage, broccoli, raisins, pineapple, mango, strawberries, grapes, bananas, oranges, pears and apples. Remember that cream and butter are not included in this category because of their high fat content; instead they are in the final category of items high in fat and sugar. You will notice that this group includes beans even though it is already in the fruits and vegetable group.
When cooking your meat, remember that some items are higher in fat so you should always go with leaner cuts, remove the skin and fat from chicken, try to grill your meat instead of frying it, try to avoid salami, meat pies and sausages (due to their high fat content) and opt for boiled or poached eggs instead of fried ones.
Some examples include mayonnaise, cream, oil, margarine, butter, chips, honey, jam, ice cream, pastries, puddings, sweets, chocolate, biscuits, sugary drinks and cakes.
In fact, most of the foods pregnant women are told to avoid don't cause significant risk – but a risk is there, nevertheless.
When you're pregnant though, the amount you eat, when you eat and what you can stomach can vary wildly.
Although certain foods (including green leafy vegetables and brown rice) contain the substance, an additional dose can help to prevent neural tube birth defects, including spina bifida.

Vitamin D will help to keep your bones strong and healthy during pregnancy, and will also give your baby a boost of vitamin D for the first few months after they are born. In terms of other dairy products, such as milk and ice cream, avoid anything unpasteurised. The Department of Health is also now advising that pregnant women should not eat rare meat of any sort, because there is a small risk it could lead to toxoplasmosis, an infection which could harm your baby.
Those three might not make a regular appearance on your dinner plate anyway, but tuna might do, and this too needs to be limited – no more than four small-medium cans (or two fresh tuna steaks) a week. Of course, caffeine is not only found in coffee – it's also in tea, cola and energy drinks, and chocolate. Growing a new human being is hard work, but when you are pregnant, your body becomes amazingly efficient in terms of distributing and using the energy you gain from your food.
And take the opportunity, if you are worried about any aspect of your diet, to ask for advice. Remember that a portion of fruits and vegetables is around 80 grams (like one apple, or 150 ml of fruit juice) and they should make up a third of our daily diet. You should always try to select low-fat options of dairy products and if that isna€™t possible, try to reduce the amount of them you eat.
Beans and other legumes have low fat content but high amounts of protein, fiber, vitamins and minerals, making them an excellent choice.
If you need to snack on something, try to choose a healthier option such as unsalted nuts, low-fat yogurt or fruit. As long as you are eating sensibly, not letting yourself get hungry, and not scoffing too many sugary, fatty and salty foods, you should do just fine, and gain the correct amount of weight as your pregnancy progresses. And calcium can also be beneficial – growing your baby's bones and teeth can really take it out of you, so topping up is a good idea.
Shellfish can be eaten, as long as it is thoroughly cooked – don't eat raw shellfish, such as oysters.
Some medications for colds and flu contain caffeine, but you should not take these during pregnancy before speaking to your midwife or GP.
Dairy is essential because it is an excellent source of calcium as well as other proteins and vitamins.
And sushi can be eaten but ONLY if the fish which has been used to make it has been previously frozen (because the freezing kills any parasitic worms which might be present). These foods take longer to digest which means you will feel full for more time and have energy for longer.

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