What to eat! There are a lot of myths about food and especially about healthy eating. We consider some food to be healthy, while they are not really the case.
Indeed, some foods are really not as healthy as many thinks, especially under different conditions. Fortunately, there is a good alternative for almost everything.
There are many different forms of nutrition depending on these conditions. Actually, it can be confusing about what to eat and what to avoid.
This article is about all you can eat based on different health states.
What to eat during pregnancy?
There is hardly anything as important in pregnancy as proper nutrition. This is mostly because during pregnancy the need for minerals and vitamins increases sharply. A lack of certain nutrients can affect the child’s development.
However, it is often not clear exactly what a healthy diet looks like during pregnancy and which foods pregnant women should avoid.
Surprisingly, according to nutritionists, the same dietary recommendations apply to pregnant women as to non-pregnant women. Here is a list of all you can eat.
Lots of fresh greenery: With vegetables and fruit you can eat hearty. However, it is important to wash the fruit and vegetables well to avoid excess fertilisers and traces of pesticides!
Whole grain products: Whole grain variants are healthier than those with white flour. Example bread, pasta or rice. It is recommended to eat any whole grain products at least once daily.
Daily dairy products: All dairy products are rich in calcium, protein and numerous vital substances that promote healthy development of bones in the baby. A glass of milk or a yogurt daily is recommended for a pregnant woman.
Meat and fish: 300 to 600 grams of low-fat meat weekly. Eating fatty sea fish such as salmon is excellent for a pregnant woman. It is an excellent source of protein and provides iodine and valuable omega-3 fatty acids.
Sparing fat and sweets: It is better to limit it to two tablespoons of butter or cream a day. Also, avoid eating too much salt and sugar.
In addition to all you can eat while being pregnant it is important not forget to drink enough. A pregnant woman should take at least one and a half liters of fluid per day.
In addition, unsweetened fruit and herbal teas are also best. Consuming coffee during pregnancy is also considered harmless.
What to avoid eating during pregnancy
Now that you know all you can eat during pregnancy, there is a small list of food you should definitely stay away from, as they can cause serious harm to your baby.
- Alcohol: Even small amounts can harm the unborn child and lead to undesirable developments
- Raw meat and raw sausages: they can contain dangerous bacteria such as listeria. They can harm the unborn child and lead to premature or stillbirth
- Raw fish: Fish should also always be cooked through. Avoid eating sushi, sashimi, and oysters
- Raw milk products: Avoid raw milk products, especially any cheeses marked with “raw milk”
- Raw eggs: Raw eggs can contain salmonella which is not good for pregnant woman
- Energy drinks containing caffeine: Contain unhealthy additives, too much and can cause vomiting, blurred vision and even preterm labor
All you can eat if you are a diabetic patient
The diet for a diabetic person is very important as it helps for the blood sugar level to be controlled and kept constant. This is vital to prevent changes like hyperglycemia or hypoglycemia from occurring.
What to eat in the diabetes diet, it is imperative to include and increase the amount of fiber-rich foods. Indeed, such food help to control sugar levels, as well as increase the amount of circulating sugar.
Moreover, nutritionists recommend to regulate the consumption of foods that contain fat. This is because there is a risk of the person developing heart disease or other health complications.
Here is all you can eat and what to avoid if you are suffering from diabetes:
|Pulses||Beans, lentils, chickpeas and corn||Brown rice, brown bread, couscous, popcorn, peas, cornmeal||White rice, mashed potatoes, snacks, puff pastry, wheat flour, cakes, French bread, white bread, biscuit, waffle|
|Fruits and veggies||Fruits like apple, pear, orange, peach, tangerine, red fruits and green banana. It is recommended that they be eaten with peel. Vegetables such as lettuce, broccoli, courgette, mushrooms, onions, tomatoes, spinach, cauliflower, peppers, eggplants and carrots.||Kiwi, melon, papaya, pine cone, grapes and raisins.||Fruits such as dates, figs, watermelon, syrup fruits and jelly with sugar|
|Whole grains||Whole grains such as oats, brown bread and barley||Whole-grain pancakes prepared at home||Industrialized cereals that contain sugar|
|Meat||Low-fat meats, such as chicken and skinless turkey and fish||Red meat||Sausages, such as salami, bologna, ham and lard|
|Sweeteners||Stevia or stevia sweetener||Other sweeteners||Sugar, honey, brown sugar, jam, syrup, sugar cane|
|Seeds||Sunflower, linseed, chia, pumpkin seeds, nuts such as nuts, cashews, almonds, hazelnuts, peanuts||Olive oil, flaxseed oil (in small quantities) and coconut oil||Fritters, other oils, margarine and butter|
|Drinks||Water, unsweetened tea, naturally flavored waters||Sugar-free natural fruit juices||Alcoholic beverages, industrialized juices and soft drinks|
|Dairy products||Milk, low-fat yogurt, low-fat white cheese||–||Whole milk and yogurts, yellow cheeses, condensed milk, cream and high-fat cheeses|
All you can eat if you suffer from high blood pressure
Hypertension is a chronic disease that is increasing due to the negative effects of modern life and bad eating habits. It is very important to follow a healthy diet.
Food is one of the most important parts in the treatment of high blood pressure. This is why it is vital to have some daily care, such as
- Decreasing the amount of salt that is consumed.
- Avoiding fried and processed foods of the built-in and canned type.
- Give preference to natural foods, what to eat is more vegetables and fresh fruits.
- Increase water consumption, 2 to 2.5 liters a day.
- Increase regular physical activity, such as walking or running.
There are several foods that helps to lower high blood pressure. Here is all you can eat:
- All fresh fruits
- Cheese without salt
- Olive oil
- Coconut water
- Cereals and whole foods
- Beet juice
- Raw and cooked vegetables
- White meats, such as skinless chicken, turkey and fish
- Unsalted chestnuts and peanuts
- Light yogurts
However, some food should not be consumed in case of high blood pressure, such as:
- Fried foods in general
- Cheeses such as parmesan, provolone, Swiss
- Ham, bologna, salami
- Foods high in fat. Look carefully at food labels
- Embedded and canned foods, such as smoked sausage, presented
- Canned like tuna or sardines
- Pre-cooked or pickled vegetables and vegetables
- Dried fruits, such as peanuts and cashew nuts
- Sauces, such as ketchup, mayonnaise, mustard
- Worcestershire or soy sauce
- Seasoning cubes ready for cooking
- Meats, such as hamburger, bacon, dried meat, sausage, beef jerky
- Pates, sardines, anchovies, salted cod
- Pickles, olives, asparagus, canned hearts of palm
- Alcoholic beverages, soft drinks, energy drinks, artificial juices
Eating healthy to lose weight
Eating to lose weight seems contradictory. However, there are several foods that help you lose weight with health. The ideal is to consume foods that speed up the metabolism, bring a feeling of satiety, fight fluid retention and improve the functioning of the intestine.
It is best to combine healthy eating with physical activities, but for now, let see all you can eat to lose weight.
Vegetables : Pumpkin, celery, zucchini, artichoke, curly lettuce, asparagus, eggplant, beet, broccoli and bean sprouts are good at filling our stomach. Moreover, they have low calorie count.
However, nutritionists, warn about sweet potatoes and carrots, that should be taken in moderate portions.
Fruits: Pineapple, blackberry, blueberry, guava, kiwi, orange, lemon (tahiti and Sicilian), apple, papaya, mango, watermelon, melon, strawberry, pear, tangerine.
Meat: Meat should be eaten in controlled potions. Lean red meat and all kind of fish.
Pulses: Beans, chickpeas, lentils, almond milk or cashews without sugar.
Cereals: Wild rice, gluten-free rolled oats, quinoa and gluten-free bread or toast.
Healthy fats: Avocado, olives, almonds, walnuts, pecan, coconut oil or extra virgin olive oil.
Raw seeds: pumpkin, sunflower, flaxseed or chia.