How To Stay Health While Being A Pregnant Vegetarian

Readers of the New York Times asked a question about being pregnant and a vegetarian in the ask well section of the newspaper. Their question was is it possible to remain completely healthy and have a healthy baby while being on a vegetarian diet or the more extreme vegan diet. A New York Times reporter did some research on the subject and asked some experts. Here is what she found.

All of the studies done on vegetarian mothers who were pregnant showed no increase in birth defects or health problems. This data comes from 22 studies that tracked vegetarian mothers. The observational studies only included healthy vegetarian mothers, so the researchers in the study said that more research is needed to in fact say conclusively whether vegetarian mothers have no increased risks of birth defects or health issues.

Doctors say that being on a plant based diet is acceptable for pregnant women if they take some precautions. When a woman is pregnant her need for the mineral, iron doubles. Iron is found in animals foods such as red meat and some fish. There are plant foods that are rich in iron, but they are not as readily absorbed. Doctors thus advise pregnant women to eat plenty of iron rich plant foods such as beans, peas and lentils as well as greens like spinach and collard greens. Taking a supplement is also a good idea.

Another vitamin that pregnant women may be lacking who are vegetarians is vitamin B 12. This nutrient is not contained in plant foods. There are some vegan foods that contain this vitamin such as soy products like tofu or fortified cereals. If you can’t stomach soy or fortified foods, then just take a supplement which includes B-vitamins and iron. There are special supplements designed for pregnant women and vegetarians that have the vitamins that vegans and pregnant women especially need. If vegetarian mothers ensure they get enough B-vitamins and iron than there should be no problems with staying healthy and having a healthy baby.

Modify Your Diet For The BEtter

The secret is moderation
The vital precept to a healthy life is moderation. For the body to work the right way, it has to have a proportionate amount between minerals, vitamins, dietary fiber, fats, proteins and carbohydrates. Do not eliminate from your diet the intake of certain foods, just eat them in marginal quantities and less often.

Pay attention to how you eat
What is crucial is not only what you eat, but how you eat it. Food should be eaten slowly so that it is thoroughly chewed. Do not try to scarf down a lot of food while on the go. Rise every morning to try and do some light weight exercises and be certain to eat breakfast, build the regimen to work the cardiovascular system, then nourish yourself with a light breakfast.

Secret Color Schemes
The primary components of a healthy nutrition are fruits and vegetables. They are filled with antioxidants, dietary fiber, minerals and vitamins. If you dislike vegetables, attempt to eat them gradually adding into your menu, and you will soon notice that you have gotten used to consuming them, because they are so necessary to have in the body.

Green vegetables better blood circulation, strengthen respiratory, contain vitamins A, C, E and K, zinc, potassium, iron and magnesium. Sweet fruits decrease the appetite for sugary foods. The fundamentals of excellent nutrition is eating varied fruits. Citrus fruits have vitamin C, berries is an inhibitor of cancer, while apples include dietary fiber into your system.

Useful carbohydrates
When a majority of individuals hear about carbohydrates, they assume that you are talking about rice, pasta, potatoes and bread. They contain carbohydrates, but also contain unwholesome carbohydrates and starch. They break down into glucose, which increases blood sugar and insulin levels making them unstable. Some resources of beneficial carbohydrates are whole grain wheat, vegetables, fruit.

3 Ways to Make Your Diet Healthier This Week

Eating healthy is not always easy, and it certainly takes a bit of extra elbow grease. Fortunately, we have some tips to help you eat healthier this week and every week.


  1. Make a large batch of soup and save one half of it for later in the week.


Making soup is a fairly difficult thing to do. It involves a lot of chopping, blending and sautéing, and it takes a long time as well. Why not make a double batch of soup this week and save half of it in your freezer for the end of the week? A great soup to try is a basic chicken noodle or a nice and cozy corn chowder. There are tons of soup recipes online, and if they’re not healthy enough, you can always tweak them to be healthier. Avoid soups that have lots of pasta or cream in them.


  1. Make your own salad dressing.


Store-bought salad dressings may taste good, but they often contain high sugar levels and preservatives and additives. You can make your own salad dressing at home with just a few ingredients. You’ll need an oil and an acidic element. Extra virgin olive oil is the best oil use, and you can choose from various types of vinegar, lime juice or lemon juice for the acidic element. Other than that, add spices as you choose, and consider adding something like avocado and sour cream or Dijon mustard as well.


  1. Ditch the store-bought fruit juice.


Last but not least, stop drinking fruit juice from the grocery store this week. Store-bought fruit juice is chock-full of sugars that are definitely unhealthy. They also take all the fiber out of the juice, so you don’t even get any nutrients. Instead of drinking store-bought fruit juice this week, consider simply eating a piece of fruit like an orange, apple or banana. You’ll get all the added nutrients, no refined sugars and more fiber that can aid in digestion.


Try the healthy habits that are outlined above and see what they can do for your healthy eating this week.


Exactly What You Need to Pack for a Healthy Road Trip

No matter where you’re going on a road trip, you’ll always need snacks for the car. Your initial response to this might be to pack along some candy, chips and unhealthy sandwiches, but if you want to stay healthy, you’ll need to spend some time shopping, chopping and packing for a healthier road trip with healthier road snacks. The following are some ideas to make your upcoming road trip healthy, delicious and fun.


First, trail mix is the perfect companion for a road trip. It even has the word trail in the name! Included in your trail mix should be some healthy nuts like almonds and peanuts, some dried fruits like dried cherries and strawberries and if you want something a little sweet, you can even add some dark chocolate chips.


Beef jerky is another great thing to bring along on a road trip, and if you have a dehydrator, you can even make it at home yourself. Beef jerky packs a lot of protein, but it is rather salty. If you make your own beef jerky, go light on the salt where you can.


You’ll also want to consider bringing along some cut up vegetables and fruits. Carrots, celery and cucumbers are ideal for this, and if you like radishes and tomatoes, bring some of those along as well. Naturally, cut up these veggies beforehand and put them into baggies or to-go containers. Fruits that are a great idea to take along on a road trip include clementines, oranges, bananas and grapefruits because they come with their own personal containers.


Finally, don’t forget a few extra things on your road trip to keep your car clean. You’ll definitely want to bring some napkins and paper towels, and you’ll need a bag for garbage as well. If any of the things that you pack require using a spoon or fork, don’t forget those too.


By following all of the tips and tricks listed above, you’ll be sure to have a fun road trip that will include healthy snacks, and wherever you arrive, you’ll feel much better for avoiding the junk food along the way.


The Top Foods You’ll Want to Swap Out for a Healthier Diet

For most of us, there are tons of foods that we’ve labeled as healthy since we were kids, but they’re not actually that healthy. The following list includes the top foods that appear healthy but actually aren’t. You’ll want to swap these foods out for healthier alternatives, and we’ll give you some ideas.


Fruit juice


How could fruit juice be unhealthy, you ask? It’s a shame, but most of the fruit juice that you see and buy at the grocery store is full of sugar. Some fruit juices even have as much sugar as regular soda drinks. Furthermore, many fruit juices have had their fiber taken out of them, so there’s really no reason to continue drinking them for health benefits. Instead of fruit juice, try an actual piece of fruit. It will quench your thirst and give you more essential nutrients and fiber.


Granola bars


Granola bars can definitely be healthy, but healthy granola bars are the minority. For the most part, the granola bars that you see in the cereal aisle at the grocery store are as bad as the candy bars that you see in the checkout lane. If you can’t live without your daily granola bar snack, however, consider swapping out the traditional granola bars that you’re used to eating for something that is low in additives and sugar. These healthier alternatives are usually in a small area next to the big brand granola bars, but they are there.


Oatmeal in instant, pre-flavored packets


Oatmeal in and of itself is definitely healthy, but the pre-flavored packets of instant oatmeal are not healthy. These have tons of sugar in them, and they are actually highly processed so that they can cook faster. This takes all of the good stuff out of oatmeal and just adds sugar and artificial ingredients. Instead of opting for these little packets, make your own oatmeal with regular oats. Steel cut oats are the best because they have their wheat germs still intact. To give them more flavor, use vanilla flavored almond milk, cinnamon and a little bit of honey on top.


How to Follow a Healthy Diet

Following a healthy diet is widely considered the most important factor of overall physical health. While most people are fully aware that they need to eat a healthy diet, many struggle with the challenges that come with trying to follow a healthy diet routinely. While there can’t be challenges that come with trying to follow a healthy diet on a regular basis, a recent news article ( has provided tips that make it easy.


One tip to follow a healthy diet is to keep healthy foods on hand at your home. When going to the grocery store it is important that you focus your purchases on purchasing fresh produce and lean meets. By simply having healthy foods at home and not buying highly processed foods, you are far more likely to eat a healthy meal.


Another tip to follow to and sure that you eat healthy foods is to focus and plan on eating breakfast every day. Starting your day with a healthy breakfast will not only provide you with energy for the day but it will also reduce the chances that you will have to snack throughout the day.


If you are looking to follow a healthy diet another thing that you should always do is drink plenty of water. Being hydrated provides a lot of benefits to your physical health one of which is it will prevent you from feeling hungry. This can help to ensure that you will not end up snacking on processed foods when you are simply thirsty as opposed to actually hungry.


The most important healthy diet and food tip that you can follow is to ensure you focus your diet and eating natural foods. Processed foods are full of salt, sugar, and other chemicals that can be devastating to your health. Instead of eating these unnatural processed foods, you should focus on eating lean meats, whole grains, and plenty of produce. This will ensure that you get all of the right carbs and vitamins you need to live a healthy and active lifestyle.


The Carbs you Need in Your Diet

The Carbs you need in your Life



Carbohydrates have earned a bad rep in the food world, particularly for individuals that desire to lose weight. Despite the bad reputation, many carbs are actually good for you and beneficial for a healthy lifestyle. As a macronutrient, carbs are important to include in your diet since they supply the energy needed to fuel your day. Both good and bad carbs exist; it is important that you learn the differences and begin adding them to your diet if not already included.



Carbohydrates break down in the body, turning into glucose. Glucose is used to fuel cells found throughout the body. Sugar, starch, and fiber are the three sources of carbs that you can consume.



Sugar: Sugar is found naturally in many foods that you likely consume. Sometimes it is added to foods, such as found in colas or chocolate bars.



Starch: Starch is found inside of plant-based foods. Starchy foods, such as potatoes and rice, provide controlled-released energy from dusk to dawn.



Fiber: Fiber is important to keep the digestive tract functioning properly. It may also provide benefits of reducing cholesterol levels. Whole-wheat pasta and bread are two fiber food sources.



Best Carbs to Consume



It is recommended that about one-third of your diet consist of carbohydrate-based foods, earning from 250 to 990 calories. Not all carbs are good, however, so it is important to choose the carbs that you’ll consume wisely. Choose nutritious food sources to fuel your carbohydrate daily needs. Eating beans, legumes, and fiber-based foods ensure that your body is getting the essential nutrients that it needs.



To ensure that you get the proper amount of carbohydrates needed for your body, add some of the following foods to your diet:



– Popcorn



– Milk



– Legumes



– Sweet Potatoes



– Fruit



– Whole-Grain Pasta




Are Vegetables Grown In Water Less Healthy To Consume?

There has been debate on whether vegetables that are grown hydroponically or in water are as nutritious as those that are grown in the ground. The fact is that plants grown in water can be equally nutritious or in some cases just as nutritious as their soil grown counterparts. Here are some key things to keep in mind.


Plants make their own vitamins. This means that a lettuce plant grown hydroponically will have the same vitamin content as a lettuce plant that is planted in the ground. Where a plant is grown won’t have any real impact on the content of its vitamins.


Minerals are a different story however. Plants absorb minerals from the soil via their roots. So how does a plant grown in water obtain minerals? The answer to that question is quite simple. Mineral solutions are added to the water that the plants are grown in. The plants then absorb the minerals from the mineral solution and thus have the same if not more minerals than vegetables grown in the traditional way.


Allen V. Barker of the Stockbridge School of Agriculture at the University of Massachusetts, Amherst says that nutritionally superior crops can be made with hydroponic farming. He states that any mineral can be added to the water, such as calcium, zinc, magnesium or iron. Simply by adding more minerals to the water solution where the plant is growing will result in higher mineral concentrations in the plant. So one should not fear that hydroponically grown plants will contain far fewer nutrients or not be as nutritious as the vegetables that are grown on farm fields.


In the case of aeroponically grown vegetables, that is, plants grown without water and soil, minerals are simply misted onto the roots which are suspended in air. In both hydroponically grown vegetables and aeroponically grown vegetables you will not see any major differences in nutritional or vitamin content that will impact your health say health and nutrition experts. The key to being healthy is eating plenty of fresh fruits and vegetables. How they are grown are just a tiny part of the equation in the nutrition you get from them. It important to remember that storage, freshness, cooking method and the variety of the plant also determine the nutritional content. Hydroponic, aeroponic, or ground grown, load up on vegetables. That is the key to good health.

Here Are the Fats That You Should Be Cooking With

Even the food pyramid, which has now been retired, had fats in the mix. At the top of the pyramid was a small triangle where fats lived. In other words, have foods that are fatty in nature in moderation. This included butter, oils of various kinds, nuts and other fatty foods.


But today, health experts and doctors feel differently about fats in foods. Instead of being a small triangle at the top of the pyramid, fats have become a staple of a healthy diet.


One of the healthiest diets on the planet is the Mediterranean diet, and we all know that fats are no stranger to this way of eating. In places like Spain, southern France, Italy and Greece, olive oil is an essential food and is included in almost all meals and snacks. It’s drizzled on meats, breads, tomatoes, cheeses and basically everything else.


In the United States and other parts of the Western World, however, fats have been demonized, and it’s time for this to change. Moreover, the fats that were pushed were those that contained omega-6 fatty acids. These include fats like vegetable and canola oil. Omega-6 fatty acids are inflammatory to the body and may cause serious illnesses.


Instead of trying to avoid cooking with fats altogether, however, new research suggests that people try to cook with the right fats. The right fats include animal stable fats like lard and butter. Plant-based fats include those like coconut oil and olive oil. These can help the heart and brain function better because they have essential omega-3 fatty acids in them.


The next time you need to sauté or fry something for your meal, don’t worry. This can still be a healthy element of your diet. The only key is to make sure that you’re using the right fats.

Kick Start the New Year with a Healthy Diet

We all know that we have to eat healthier in order to maintain a reasonable weight and have the vitality we need to live a full life, but it’s often much harder to implement than it seems. Healthy eating takes time, patience, dedication and perseverance to make it work for you. It can also be difficult to eat healthy if you’re constantly surrounded by people who make poor eating choices, since this can have a direct influence on how you choose to eat. It is vital that you make it a habit to eat healthy so that it becomes an established lifestyle.


A healthy diet starts with plenty of fruits, vegetables and whole grains. If you’re afraid that eating salads all day isn’t going to be sustainable, you might want to think about incorporating more vegetables into your already-planned meals, such as adding a side salad to your main meal. Try changing the way that you prepare food in order to make it healthier (source). For instance, if you normally fry your chicken, try sprinkling a little seasoning on it and popping it in the oven. Not only will you get a delicious main dish, but you’ll be reducing the calorie and fat content that is found in greasy fry oil.


If one of the biggest problems you face is eating out, there are ways for you to change your perspective on this as well. Many restaurants and fast food joints offer lower-calorie and healthier options. Order a grilled chicken sandwich and steer clear of the fried variety. Order a small side of fries as opposed to a large or super sized one. A healthy lifestyle and weight is 80 percent diet and only 20 percent exercise, so making those much-needed changes to your food plan can have more of an impact on your weight, health and wellness than you might think.