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Healthy Eating Plans And Oatmeal

Can my healthy eating plans include oatmeal? Many individuals assume that because oatmeal contains carbohydrates and sugar that it cannot be included in their healthy diet plans. Because of misleading information this seems to be the consensus. Well, the facts tell us that oatmeal can be a part of your healthy eating plans and should be included in your healthy eating guidelines. Here is why.

There are many varieties of oatmeal and it is true that many are not the healthiest forms of oatmeal and should not be included in your healthy eating plans. Steel-cut oats are chopped oat groats and the least processed type of oatmeal. There are also rolled oats and these oats are steamed. Then the most popular and generally the least healthy for you’re healthy eating plans are instant oats, which are precooked and often contain added sugar.

Steel cut or rolled oats can be used as long lasting energy because of the type of carbohydrate that they are. You can even make a healthy shake out of them by combining 1/2 cup rolled oats, 1 scoop Prograde Protein Powder and 1.5 cups water. Oats of a healthy kind are usually eaten in what we think of as conventional ways, but this doesn’t have to be the case. Think outside the box a little to discover other ways to include healthy oatmeal into your healthy eating guidelines and healthy diet plans.

Nutritionally a one half cup serving of cooked steel-cut oats has 150 calories, 5gms of protein, 27gms of carbs and 4gms of fiber. One packet of plain instant oats has 100 calories, 4gms of protein, 19gms of carbs and 3gms of fiber. As you can see they have similar nutritional profiles with the steel cut oats being a little higher in overall carbohydrates and fiber. Now some would say that the instant oats would be better for your healthy eating plans, but if you notice I wrote “plain” instant oats. How many of you actually eat “plain” instant oats. What you see on the store shelves are instant oats that are usually flavored with something and many times filled with added sugar.

If you want to eat instant oats make sure you are selecting the proper type of instant oats for your healthy eating plans. You can always add chopped fruit, cinnamon or other low calorie flavorings to your oatmeal.

Some people are under the assumption that steel cut oats can not be made quickly and have to be cooked for long periods of time. Well there is an alternative to this method. Put 1/2 cup steel cut oats, 1/2 cup 1% milk, and 1/2 cup water into a large microwaveable bowl. Microwave for 4 minutes, stir and then cook for 2 more minutes. While I am giving you a microwave recipe, I am not suggesting that you cook all your meals in a microwave. Though if you need a quick healthy oatmeal recipe to use every now and then this is it.

Continuing with thinking outside of the box have you ever tried substituting oats for bread crumbs in just about any recipe? All you have to do is use a food processor and finely chop the oats. Then you can add them to ground beef to be used in meatloaf or use them as breading for fish fillets or chicken fillets. Just because something has carbohydrates or sugar does not mean that it cannot be included in your healthy eating plans or healthy diet plans. Make sure you take the time to look at the full nutrient profile and think unconventionally in regards to how you can include that food into your healthy eating plans.

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Infant Health Dependent On Mother’s Diet And Lifestyle

“You should not wait until you have conceived a baby. You need to start having a healthy eating plan right now. Consuming food that is healthy before you get pregnant can help you to make sure that you, and the child 217within your womb, are properly supplied with the nutrients that you both require.

How much energy does a pregnant woman need?

For a woman who is not pregnant, the calorie requirement per day is 2100 calories. A woman who is pregnant, her pregnant diet requires, daily, about 2500 calories. This means that a woman who is pregnant needs to eat 400 calories more that when she was not pregnant.

Food Pregnant Women Should Eat

A woman who is pregnant needs to have a well-balanced pregnant diet that includes all the major food groups. Best food for pregnant women include fruit and vegetables, dairy, fish, eggs, meat, carbohydrates and fats. About 10% of her calorie intake needs to come from proteins that are commonly found in eggs, dairy products, beans, meat and fish.About 35% of her calories need to come from fat which can be found in oils, dairy products like butter and margarine, and from nuts.The remaining 55% of her calories needed in her pregnant diet need to be sourced from carbohydrate rich foods like pasta, potato, bread, corn, rice and other grain products.

Essential Vitamins and Minerals During Pregnancy

For a woman who is pregnant, getting the right supply of vitamins and minerals is very crucial for her and her baby’s health. The vitamins and minerals commonly required by pregnant women are:

1. Folic Acid or Vitamin B9 – prevents defects in the neural tube. A pregnant woman needs 400 micrograms of this vitamin as a supplement daily which can be found in barley, lentils, fruit, orange juice, rice and peas.

2. Iron or Ferrous Sulfate – needed for blood production. Sources of iron include spinach, broccoli, strawberries, whole wheat bread and muesli.

3. Calcium and Zinc – for embryonic development. These minerals can be obtained by consuming a balanced diet.

Things That Must Be Avoided During Pregnancy

There are things to avoid during pregnancy and that includes the consumption of Vitamin A as it may cause damage to the embryo. Foods that have large amounts of Vitamin A include liver. Unpasteurized cheeses like blue-veined cheeses, and pate should also be avoided to prevent diseases like Listeria.
Other things to avoid during pregnancy include:

1. Stress
2. Tobacco smoke or smoking
3. Alcohol
4. OTC (over-the-counter) medication including Aspirin
5. Caffeine
6. Fish containing mercury (shark, king mackerel, swordfish, fresh tuna, tilefish, and sea bass)

Exercise is Important

Exercise is good both for the pregnant woman and her baby. The benefits of exercise include:

1.Fewer complaints of constipation and backache
2. Avoiding excess weight
3.Less risk of gestational diabetes
4. Less difficulty during labor
5.Quicker recovery time after giving birth”