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Whether you're pregnant or just considering having a baby, you probably have a dozen things on your mind. While images of a blanket swaddled newborn might dance in your head, you’re probably considering other issues like bottle versus breastfeeding, what type of maternity clothes to buy, and what names you might choose for your little bundle of joy. If you’ve visited your OBGYN for your prenatal appointment or simply to discuss getting pregnant, your doctor has probably prescribed prenatal vitamins. Prenatal vitamins are by no means necessary for the health of your newborn, but they can be a good safety measure to ensure that your body is getting all the nutrients it needs during this especially important time. If you're very health conscious and eat the right foods, chances are that your body is getting the nutrients it needs. However, during pregnancy many women experience nausea and sickness or simply find they have cravings for certain foods that may not be the healthiest choices. A prenatal vitamin can fill in the gaps, making sure your baby gets all the vitamins he or she needs to grow and thrive.

Among the benefits of a prenatal vitamin is the fact that it ensures your body gets an adequate amount of iron. Studies have proven that most women don't consume enough iron during their pregnancies. Iron deficiency can result in anemia, a condition that can easily be avoided by taking a proper prenatal vitamin. Another important component of prenatal vitamins is folic acid. Important in pregnancy , folic acid has been found to reduce the risk of birth defects. In fact, many doctors recommend that women who are trying to conceive begin taking a folic acid supplement or boosting their folic acid consumption at least one month before trying to get pregnant. Although prenatal vitamins are not a necessity, they certainly contain many benefits. With one dose a day, you can rest assured that your baby-to-be is receiving all the nutrients he or she needs, keeping his or her development and growth right on track so you increase your chances of having a healthy newborn.

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What is most critical to healthy living, diet and weight loss is what we put in our bodies which should for the most part be all natural foods. Maybe you’ve heard the term, “you are what you eat” and if so, then why not feed our bodies with whole all natural foods. So what kinds of food do we eat while following an all natural diet?

 

Learn more about the All Natural Diet here.

 

All natural food is the food we eat in its purest form.  And what I mean by purest is that the food is unrefined and unprocessed. Don’t get this confused with organic.  Though a lot of all natural foods are grown organically, what the word organic is referring to is the way the food is grown and cultivated.  There are no chemicals added to the dirt or any pesticides used while the food is growing.  This is also important but not the purpose of this article.

 

 

All natural foods which are frequently called whole foods, do not just entail fruits and vegetables, but those are two extremely principal members.  There are more types of food like fish, unprocessed meats, poultry and even non-homogenized milk which are all natural.  Even these types  of food are thought to be to be whole natural foods.

 

So as you can see, starting an all natural diet doesn’t necessarily mean that you are going to have to make drastic changes to your eating routine. What is going to change is the way you shop for food. Though it may be helpful to have a natural food store (i.e. Whole Foods) or a Co-op close by, it isn’t totally essential. Several of the larger grocery chains are beginning to understand the worth of all natural foods and are stocking their shelves with more of these products and items.

 

Many of the stores have even designated a section of the store for whole and natural foods. Another good alternative to super markets is shopping at a local farmers market. Farmers markets are becoming more and more common, especially in urban areas, as people are becoming more aware of the value of eating all natural foods. There is a hidden benefit in buying locally which is that it is much greener and is a step in the right direction towards sustainability.

 

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So now that you’ve located a store that carries these all natural foods that we keep talking about, so when you go shopping what precisely do you buy? Well first you’ll should to get into the habit of reading the labels.  The nutritional facts are crucial, but not the only thing we must pay attention to. We need to concentrate on ingredients as well.   Any ingredient that has refined, bleached, enriched, milled, partially or fully hydrogenated oils, sweeteners, coloring or filling is not a natural product.  What you’ll find discerning is how many foods in the store do contain these words in their ingredients.

 

There are a number of things that are tough to keep away from like table salt and refined sugar, but finding healthy alternatives are easy.  You can use natural honey, agave nectar, maple sugar or cane sugar and sea salt instead.  Boxed and packaged foods often have been processed to preserve the food and lengthen the shelf life.  So get into the habit of flipping that box over and reading all its ingredients to find out what’s actually inside.  An additional important and helpful factoid is that the order the ingredients is in the order of their amount. The number one ingredient makes up the highest percentage of the product and continues in descending order.

 

So which foods are good all natural foods? All vegetables and fruit in their natural state (not canned) are excellent.  Unpackaged and unprocessed meats are a fantastic source of protein and can be obtained from your local butcher.  Whole grain rice and 100% whole wheat bread products are also terrific (Ezekiel and Vogel are two favorites of mine.)  Most items that say ‘instant’ or ‘quick’ frequently have been processed in one way or another to make them cook quicker.  Just try to picture how that food is cultivated in its natural form and try to get as near to that as achievable.

 

So after all things considered, getting your diet to be all natural doesn’t restrict you that much.  But it also needs to be said that just changing your diet to all natural foods doesn’t not assure weight loss.

 

Learn more about the All Natural Diet here.

 

All natural foods can still be high in calories and fat, so it is imperative to be aware of that as well.  But when you begin eating more all natural and whole foods, there will be an automatic decrease in your sodium and sugar intake just by avoiding all those processed foods.  This decline in sodium and calories will no doubt assist you in your weight loss goals.

 

Low Carb Diet Food

 

So you’ve decided a low carb diet is right for you.  Now we’ll go through a variety of choices you can make and enjoy while not straying from the diet and being pleased with your food choices.

 

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Low Carb Diet Food for Breakfast:

 

 

1.  3 egg whites seasoned with lemon pepper, 1 slice of 100% whole wheat toast(w/ Smart Balance vegetable spread)

 

2.  1/2 cup of plain oatmeal.  You may sweeten with a tablespoon of sugar and cinnamon to preference.

 

3.  ½ cup low-fat cottage cheese with fresh fruit.

 

4.  1 container low-fat yogurt. Top with low-sugar cereal or granola

 

5.  2-3 Tbs all-natural peanut butter(No hydrogenated oils) and celery sticks

 

6.  Three to four hard boiled eggs(discard 3 of the yolks) and conservatively salt.

 

 

7.   4 egg white omelet w/ bell peppers, tomatoes, mushrooms and deli turkey. side of salsa and/or ketchup. Toasted whole wheat toast, pita or tortilla.

 

 

Lunch Low Carb Diet Food:

 

1.  Sandwich with reduced or low-fat deli meat and 100% whole wheat bread. (As many veggies as you’d like, but use mustard instead of mayo)

 

2.  ½ cup or scoop of tuna or chicken salad made with reduced fat mayo on wheat toast or a pita topped with sprouts and cucumbers. For additional flavor sprinkle some lemon pepper on top.

 

3.  If ordering a salad while eating out keep away from any fried topping like wonton’s, tortilla chips or onions and order all protein to be grilled or baked, never fried.  Reduced fat or calorie dressing on the side.

 

4.  Grilled, bbq’d or baked fish or chicken or your picking with a side of grilled or steamed veggies and a garden salad without croûtons or high fat dressing.

 

 

5.  On a cold day, make a bowl of tomato based vegetable soup.  It can contain meat or be vegetarian.  Couple with whole grain crackers or toast.

 

**Tomato based soups are low in calories and loaded in nutrients and are very filling.  Wonderful Choice!!

 

6.  Order your favorite hamburger, turkey burger or chicken breast sandwich and wrap it in lettuce.  Several places either have this on their menu or will be happy to accommodate you.

 

7.  Baked salmon on mixed greens with green beans, mushrooms, sprouts and dried cranberries. Drizzle olive oil and lemon juice as a yummy and healthy dressing.

 

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Dinner Low Carb Diet Food:

 

1.A: Your choice of a lean protein: Chicken(White Meat) Tuna, Salmon, White Fish, Lean Turkey, Pork and grill, bake or pan fry with olive oil

 

BYour preference of a veggie:: Anything green is a great choice in which you can’t go wrong.  Steam, stir fry or grill the vegetable and season with olive oil, lemon juice and pepper

 

C: Design a salad: Take your preferred type of lettuce and add any amount of colorful vegetables you like. Salad are not only healthy, they’re low in calories and aid digestion. Use 100% olive oil and vinegar dressing or other dressing that DO NOT contain hydrogenated oils.

 

2.  Chicken and mixed vegetable stir fry. Try to use low sodium teriyaki or soy sauce. Serve with a ¼ cup of whole grain brown rice.

 

3.  Less than 10% fat ground beef or turkey chili.  You can find wonderful recipes online and be sure to use low sodium ingredients.   A number of package chili’s are good, but be watchful of the high sodium levels used as preservatives.

 

4.  Open faced tuna salad and a bowl of vegetable soup.  This comfort food does more than just fill your tummy.

 

5.Homemade meatloaf made with 9% fat ground beef or turkey. Have with a small salad or side of steamed veggies.

 

There are limitless choices you have for every meal while keeping your carb count low and still excited about the foods you’re eating and the pounds melting off.

 

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