Symptoms of Marginal Nutrient Deficiencies

 

  • Tiredness or fatigue
  • Stressed
  • Irritability
  • Trouble with concentration or remembering
  • Numbness or tingling of extremities
  • Low immunity or prone to colds or the flu
  • Depression / Anxiety
  • Cravings for sweets
  • Morning Sickness

 

DEPRESSION OR ANXIETY: Deficiencies in vitamin B1.

Whole grains, wheat germ, peanuts, green peas, dark leafy green vegetables, lean pork, cooked dried beans and peas.

CRAVING SWEETS/MORNING SICKNESS: Deficiency in Vitamin B6

VERY PALE SKIN: Deficiency in Folic Acid

FATIGUE:  deficiency in iron

Before becoming fatigued, remember that many foods are packed with iron. So begin eating these foods even before becoming pregnant. These foods are: Black Strap Molasses, Spinach, Kale,

INCREASED COLDS AND SUSCEPTIBILITY TO FLU: Deficiency in copper, iron, selenium, zinc, Vitamin A & Beta Carotine, Vitamin E, Vitamin C, or any of the B vitamins (especially Folic Acid)

DISORIENTATION/NUMBNESS OR TINGLING OF EXTREMITIES/MOODINESS/IRRITABILITY/DIZZYNESS: Vitamin B12 deficiency which causes macrocytic anemia, or if the cause is by a lack of digestive factor, pernicious anemia.  These two are not the same as an iron deficiency.

Found mostly in food of animal origin, i.e. meats, milk and eggs. If found in plant form it usually is due to fermentation such as Miso.

Note: B12 deficiency may put you at risk for a preterm delivery, or a low-birth-rate baby.

 

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Pregnancy Diet For Baby

Plan your meals, AND SNACKS around fresh veggies and fruit, grains and legumes, and ample calcium-rich / protein-rich foods.

Whats-the-Paleo-Diet-3
For those who eat Paleo with Meat

Start your day with a good breakfast:

-Helps energy levels

-maintains optimum weight

-Even just a small meal with some protein and carbs will be beneficial

Eat meals and snacks every 3 to 4 hours

-snacks should include one fruit or vegetables with one serving from another food group.

– Fruit, or vegetable juice (non-sweetened preferably) can substitute for a fruit or vegetable serving.

THE 5-MINUTE MEAL

The trick to preparing a quick, low-calorie meals and snacks are advanced planning, having a basic inventory of ingredients and the right kitchen tools/appliances.

Tools/appliances: microwave oven, slow-cooker, wok or non-stick skillet and a blender

Plan your meals using fresh vegetables and fruit, whole grains and legumes (beans), along with protein rich food.  Try not to have canned fruits packed in syrup, eat oatmeal instead of granola bars, steamed broccoli instead of the packaged broccoli with creamed cheese…

SUPER FOODS
Spinach
kidney beans
Tofu
Wheat germ
Broccoli
Papaya
Salmon
Non-fat Milk 

Eat fresh fruits and vegetables that are in season, when they are not in season chose frozen before canned.
You can add Nuts such as: almonds, cashews, peanuts, pecans, pistachios, walnuts, and peanut butter.

Also add seeds such as:
  pumpkin, sesame, or sunflower seeds. 

PROTEIN RICH FOODS

Proportion size should be three ounces of extra-lean meat, skinless chicken, fish or one cup of cooked dried beans, lentils, split peas or chickpeas.
~Limit eggs to just one per day.

CALCIUM RICH FOODS                                                                                                                  

Cooked black-eyed peas
Bok Choy
Broccoli
Low-Fat Cheese
Collard greens
cottage cheese
Rice Dream
Kale
Yogurt

GREAT GRAINS:

Whole wheat bagel
Whole wheat breads
Sourdough bread
Cornbread
Whole wheat Pita
Rice, preferably brown
white basmati rice
Whole grain Total cereal                                                                                                               Noodles or pasta
Kellog’s, Eggo Homestyle waffles
Cooked cereal: Oatmeal, barley, farina

QUENCHERS:  Sparkling water, apple cider, apple juice, apricot nectar, carrot juice, grapefruit, grape, orange, papaya nectar, passion fruit nectar, peach nectar, pineapple juice, prune, tomato juice, V8 juice.
If you eat well, the occasional treat will not be a problem, so long as it is not a substitute for whole nutritious foods.


Drink at least 32 ounces water (by itself), a day.

Dehydration is one of the main factors of early labor in women.

Drink tea instead of drinking coffee (it dehydrates).

You should try to drink these teas, at least two cups a day:

Red Raspberry Leaf / Nettle tea.