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Pregnancy Food Swaps – Get What You Want the Healthy Way

Pregnancy Food Swaps – Get What You Want the Healthy Way

Cravings are a major part of most pregnancies, but most people don’t often want the healthiest foods, and yet there are ways to get what you want while avoiding the “junk.” Soda, chips, cold cuts, sweets… these are the things we often call “junk food” because they are full of fat, salt, and sugar but offer little to no nutrition. However, most people develop a taste for such foods and will usually snack on them from time to time, or even more frequently than that. This can lead to weight gain and even some health problems including dental problems from sugar, high blood pressure from salt, and heart disease from trans fats.

When you are pregnant, you absolutely must avoid such problematic foods, but it can be a time when you crave them even more than ever. Though the occasional “cheat” won’t do any harm (with the exception of risky foods such as raw fish, alcohol, and caffeine), you have to find some better alternatives. We are going to consider some of the best ways to satisfy your junk food cravings without compromising yours or your baby’s health.

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A List of Easy Swaps

It is not uncommon for pregnant women to go to bed and wake up thinking about certain foods. The demands placed on the body by pregnancy tend to increase hunger and allow a pregnant woman to become fixated on food from time to time. This is something that can make them want to grab a simple or “fast” food to satisfy their cravings. Thus, many women find themselves eating candies, bags of chips, canned fruit soaking in sugary syrup, cookies, and more.
How can you possibly swap out healthy foods for these unhealthy choices? The following tips will help:

1. Dedicate time to making “fast” foods before hunger strikes. Wash and chop fruits and vegetables to have as ready to eat snacks sitting in the fridge. Always carry prepared snacks when out and about too.

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2. Choose a time for snacking. When you know that you can eat a snack at a specific time of day, it can help you to overcome hunger pangs created by fatigue, boredom, or because you have just spotted an amazingly tempting food. Instead, you can simply say to yourself, “Nope… you can eat your healthy snack in ten minutes.”

3. Choose to eat five or six small meals. As your pregnancy progresses, you are less likely to feel comfortable eating bigger meals. Before that time arrives, try to regulate your blood sugar and control cravings by getting used to five or six small meals each day.

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4. Decide on portions. When you know that a certain food is a weak point and that you will indulge in it, mentally decide your maximum serving size for that snack. As an example, a measuring cup of ice cream instead of a large bowl is a good way to train your brain to avoid overeating snack foods.

In addition to using these tips, also consider the following food swap options:

• Ice cream. This one is okay from time to time, but if you crave it every day you will want to cut the fat and sugar by eating nonfat frozen yogurt or even a sugar-free sorbet.

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• Cake. Again, a slice now and then will harm no one, but if you want to eat cake a few times each week, swap it out with some sugarless angel food cake, a whole wheat banana bread, or a dense green tomato or zucchini bread.

• Chips These are not such a great snack at any time because of the high salt, fat, and carbohydrate content. Get them out of the diet and choose unsalted tortilla chips, plain popcorn, a baked potato, or “oven chips” made by slicing potatoes thinly and baking until crisp.

• Soda. Worst of the worst, and can be swapped out for a bubbly mineral water with some fresh fruit juices added.

You don’t have to succumb to unhealthy food and diet choices when you prepare and make a few good swaps.

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

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Featured photo credit: Joshua Earle via unsplash.com

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