10 Best Foods to Have During Pregnancy

When pregnant, even if you are taking an alphabet worth of vitamins, you are skeptical that you are not taking enough nutrients. It is perfectly normal for a would-be mother to think and care about her child. You always want to give the BEST to your growing child and have a healthy baby.

Here, we bring you some essential pregnancy foods which are packed with plenty of nutrients. Every pregnant woman must eat these foods on a regular basis so that her baby grows well.

• 1.
  Fortified breakfast cereal: You must have already heard of the importance of folate during pregnancy. Folate or Vitamin B is essential both before and after conception. Therefore, pregnant women must take fortified foods such as breakfast cereals. According to experts, a pregnant woman must take 400 micrograms daily through vitamin supplements or breakfast cereals. Most breakfast cereals contain 200 micrograms per bowl
• 2.
  Broccoli: This is one food item which is packed with many nutrients. Along with a high amount of calcium and folate, it is also rich in fiber and carries disease fighting antioxidants. Apart from that, it also contains plenty of vitamin C, which helps with iron absorbtion.
• 3.
  Yoghurt: Calcium is highly recommended for pregnant women as it is needed for the development of the baby’s bones. It is also needed to keep your bones strong and muscles and nerves in good functioning condition. Besides your daily calcium supplements, you must take a cup of yoghurt daily. It has lots of calcium along with protein and folate. Yoghurt also has good bacteria, which help in preventing stomach infections and yeast infections.
• 4.
  Lentils: Experts suggest that every pregnant woman should take an extra 10 gm of protein in a day, making a total of 60gm (normal women must take 50gm). The best food for that are beans and lentils. They are high in proteins and high in fiber too. High fiber helps in combating constipation. They are also intestine friendly and thus help with the absorption of different types of foods.
• 5.
  Salmon: If you are a non-vegetarian, you must definitely include salmon fish in your diet. This is not only rich in high quality protein but also has Omega-3-fats which boost the baby’s development. Apart from that, salmon has very low amount of methyl mercury which could disrupt the normal development of nervous system in your child. You can take it grilled, boiled or in a salad. It is safe to eat up to 12 ounces of this fish per week.
• 6.
  Avocados: If you want to try something delicious to fulfill your vitamin requirements, try avocados. This delicious fruit is rich in folate, potassium, vitamin C and vitamin B6. You can use ripe avocado as a spread instead of mayo. However, as they are high in fats and calories, do not overdo them if you are gaining weight at high speed.
• 7.
  Bananas: You must know that bananas are highly rich in potassium. They can give you instant energy to fight off pregnancy fatigue. You can eat them sliced or whip one into a smoothie with yoghurt, berries and ice.
• 8.
  Eggs: Some women develop meat aversions during pregnancy. In such situations, the best food which can fulfill your protein requirements is egg. Eggs are a rich source of proteins as they contain all types of amino acids. An omelet with chopped vegetables is a good option to go with dinner. Besides that, you can eat them boiled in your breakfast. If the cooking aroma bothers you, you must keep a batch of boiled eggs in refrigerator to use at your convenience.
• 9.
  Green leafy veggies: Adding green leafy vegetables such as spinach, lettuce leaves, methiin your soups, pastas and sandwiches will not only make them delicious but will also add to their nutritional value. Cooked spinach is highly rich in folate and iron and turnip is rich in calcium. The darker the color means higher the vitamin content.
• 10.
  Nuts: Nuts are filled with all essential minerals such as copper, manganese, selenium, zinc, potassium and calcium. Along with that, they also have Vitamin E. All these constituents make nuts a must-to-eat food during pregnancy. The best part is you can have them anywhere and can eat them in different ways such salads, pastas, sweet dishes or baked goods.

Eating for two during pregnancy is a huge responsibility. However, you have to do this to ensure a healthy baby. Another thing that you should religiously follow is to attend your prenatal tests regularly. These tests are essential to know the well-being of your developing child. Whether it is the normal blood tests, ultrasounds or specific genetic prenatal tests such as NACE (Non-invasive Analysis for Chromosomal Abnormalities), you must ensure that you don’t miss anything.

Before undergoing these tests, you must also know the good and bad associated with them. For example, it is always good to go for non-invasive NACE test before getting invasive diagnostic tests for detection of any chromosomal abnormality in the baby. NACE is safe and risk-free as it uses mother’s blood sample only.

Be healthy, be happy!

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Top 10 food boost testosterone

1) Oysters: Protein, magnesium, lots of zinc The Facts: Oysters pack more zinc than almost any other food source Along with increasing your physical endurance, just six gives you almost seven times the RDA and zinc plays a key role in muscle growth and testosterone levels. How much: Eat a serving of oysters once a week, raw, cooked or canned but never fried.

 2) Lean Beef: Protein, iron, magnesium, zinc, saturated fat/h3> The Facts: Few things have as positive an impact on testosterone levels as lean meats. Beef specifically offers the added benefit of high protein and zinc two nutrients key to optimizing testosterone and muscle-building potential in one source. And while you don’t want too much saturated fat in your diet, you require some to produce testosterone. How much: Grill or broil a lean cut of steak a few times a week. I love Top Sirloin!

 3) Beans: Protein, fiber, zinc The Facts: Beans are indeed the magical fruit. Beans pack a bigger shot of zinc than any other member of the veggie family; some (like baked beans) even rival the zinc content of red meat. Add that to a food that’s high in protein and fiber and low in fat, and you have a winning combo. How much: Baked beans, lima beans, navy beans and kidney beans are all good choices. Canned versions are as nutritious as dry!

 4) Poultry: Protein and little fat The Facts: High-protein diets have a positive impact on muscle mass and thus testosterone levels and high fat seems to have the opposite effect. So while chicken and turkey lack high zinc levels, their protein-to-fat ratios make them important to your diet. How much: Roast or grill skinless, boneless portions of turkey or chicken several times a week.

 5) Eggs: Protein and cholesterol The Facts: Testosterone is synthesized from cholesterol, and as such, food containing cholesterol is a good source of building blocks for testosterone. Eggs are a source of pure, unadulterated cholesterol, and one recent study showed that the excess cholesterol in eggs isn’t as harmful as previously thought. So stock up on whole eggs (unless otherwise instructed by your physician). Or use the liquid egg whites! How much: Start your day with 3-4 whole eggs cooked in olive oil or fat-free cooking spray. The amount of eggs you eat also depends on your goals, body weight etc.

 6) Cottage Cheese: (1% Milk Fat) Protein with very little fat The Facts: One cup of 1% cottage cheese has more protein and less fat than a serving of lean beef or chicken. Have it as a snack or with a meal for testosterone-boosting potential. How much: Eat 1 cup of cottage cheese each day

 7) Broccoli: Indole-3-carbinol, fiber The Facts: Elevated estrogen levels lead to fat accumulation and can interfere with muscle growth. In a clinical study, indole-3-carbinol cut the largely female hormone estradiol in half for men. Broccoli contains high levels of indoles, food compounds that help reduce bad estrogen. How much: Eat as many servings of broccoli as you can stomach.

 8) Cabbage: Indole-3-carbinol, fiber The Facts: In addition to exhibiting the same estradiol-restricting properties as other cruciferous vegetables, cabbage is high in fiber. Fiber is great for controlling weight, as it prevents the consumption of fattier foods. Keeping weight down has an anti-estrogen impact. How much: Load up that fat-free brat with sauerkraut and have a side of slaw just go easy on the mayo.

 9) Brussels Sprouts: Indole-3- carbinol, fiber The Facts: You should have listened to your mom: Brussels sprouts do help you grow up big and strong. Like the other vegetables on our list, these specifically target bad estrogen and pack just as much fiber. How much: Hold your nose and power them down. Good luck!

 10) Garlic: Allicin The Facts: In clinical studies, garlic’s active ingredient enhances testosterone levels and inhibits cortisol, a hormone that competes with testosterone, limiting its actions and breaking down muscle tissue. How much: Season other foods with garlic when you can, but eating whole cloves provides the most direct benefit. The Basics on How to Eat for a Huge Testosterone Boost Stick to the ratio: Men should aim for 45% of calories from protein, 35% from carbs and 20% from fats. As you put daily menus together, these numbers will help you maintain this diet. Avoid high-glycemic carbs: Carb-rich foods high on the glycemic index can negatively affect your testosterone levels. Think protein & fats: High-protein and moderate-fat foods are crucial for enhancing testosterone and, as a result, building muscle. Make these foods the building blocks of your diet!

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how to improve health and fitness

    No matter if you just want to shed a couple pounds, boost your amount of health and fitness feel much better, or fully make over your system and become in the greatest design in your life, a similar basic principles implement. This information will drop some lighting on individuals principals and provide techniques for hitting your goals.


A lot of people believe that picking up weighty weight by itself is certain to get them fit. When strength

training is a good type of exercising you need to also understand that cardiovascular is another great type of exercise for you. It might be tough to get started in the beginning but jogging, biking and fishing are good strategies for getting into condition.


A great way to assist you in getting suit is to be a golf caddie. Although it might be an unorthodox way of getting fit and healthy, it really is functions due to the sheer quantity of jogging you should do. You might also need to carry gear, that makes it more difficult.


Exercising all of your current areas of the body rather than centering on an area receives better outcomes. Exercising one area above other folks might be a kind of hypertrophy which results in some portions of the body being out of amount with the remainder. For example, in the event you only managed bicep curls your forearms will be extraordinarily robust whilst your entire entire body would seem disproportionately small.

A fantastic fitness suggestion is to to never underestimate the strength of the squat. Some individuals steer clear of leg squats since they just don't like undertaking them. This is easy to understand nevertheless the squat is very valuable. It may greatly boost your central as well as your torso energy.


When designing your exercise program, concentrate on power and stamina, not only muscular mass. Increasing muscular mass doesn't cause you to more healthy and it doesn't make you more desirable. Much better physical fitness comes from a highly-curved exercise regime that may improve your practical durability, increase your heartbeat frequently, and enhance your lung capability.


A mild workout on the day after having a large one will boost overall health and fitness. Over-exercising is inadequate physical fitness exercise, but a really quick, extremely gentle regimen carrying out a harder workouts are beneficial. It enhances blood vessels and air movement to the muscle tissues that are recuperating from the prior tough exercise routine. This speeds the process of recovery and improves results.


Put your training session in your everyday routine, and follow it. Lots of people say that they do not possess enough time to physical exercise, but when you include it with your schedule and try it out, you could find that you nonetheless attained everything you have to complete. Drop the alibi, and get to function!


Your level of fitness is dependent upon how intensely you monitor the food intake, as well as your workout program. You will find actions you can take to assist the procedure coupled, therefore we have showcased some of the on this page. When you set up your brain to your particular goal and try these tips, you will observe effects in no time.

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stress management skills

The stress you consistently feel comes from the frantic pace of modern living. Your schedule is filled up with lots of deadlines, you juggle too many tasks simultaneously, caring for children and parents, or you are a single parent.
 Your body wasn't designed for ongoing high stimulation, thus your stress levels are consistently high. You deal daily with the effects of the economy, the uncertainty of your job, the challenges of family life, maybe you got divorced, or you may even have an ongoing combination of these. If any of these resonate with you, it is imperative that you take steps NOW to release stress from your body, before it begins to break down!

this are lists of an action plan to tackle stress. 

Always take time for yourself, at least 30 minutes per day.

Be aware of your own stress meter: Know when to step back and cool down.

Concentrate on controlling your own situation, without controlling everybody else.

Daily exercise will burn off the stress chemicals.

Eat lots of fresh fruit, veggies, bread and water, give your body the best for it to perform at its best.

Forgive others, don't hold grudges and be tolerant -- not everyone is as capable as you.

Gain perspective on things, how important is the issue?

Hugs, kisses and laughter: Have fun and don't be afraid to share your feelings with others.

Identify stressors and plan to deal with them better next time.

Judge your own performance realistically; don't set goals out of your own reach.

Keep a positive attitude, your outlook will influence outcomes and the way others treat you.

Limit alcohol, drugs and other stimulants, they affect your perception and behaviour.

Manage money well, seek advice and save at least 10 per cent of what you earn.

No is a word you need to learn to use without feeling guilty.

Outdoor activities by yourself, or with friends and family, can be a great way to relax.

Play your favorite music rather than watching television.

Quit smoking: It is stressing your body daily, not to mention killing you too.

Relationships: Nurture and enjoy them, learn to listen more and talk less.

Sleep well, with a firm mattress and a supportive pillow; don't overheat yourself and allow plenty of ventilation.

Treat yourself once a week with a massage, dinner out, the movies: Moderation is the key.

Understand things: from the other person's point of view.

Verify information from the source before exploding.

Worry less, it really does not get things completed better or quicker.

X press: Make a regular retreat to your favorite space, make holidays part of your yearly plan and budget.

Yearly goal setting: Plan what you want to achieve based on your priorities in your career, relationships, etc.

Zest for life: Each day is a gift, smile and be thankful that you are a part of the bigger picture.

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