The trick to healthy cooking and eating is to cut out the foods that are bad, add foods that are good for your body and make it taste good. People drink colas and eat cheese cake because they taste wonderful. But it looks awful on your hips, butt or abdomen.
Eating more calories than what your body needs will cause your body to store them as excess fat. It also leads to increased plaque buildup in your arteries which in turn raises your risk for a heart attack or stroke.
Too much sugar, both direct and hidden sugars, will greatly increase the risk of gestational diabetes. An all too common pregnancy complication that can be easily avoided with proper eating habits.
High Fructose Corn Syrup
It comes from corn so it must be good for you right? Not really. It is derived from corn and tastes as sweet as sugar. The problem is in the way the body processes it. The liver processes high fructose corn syrup directly into fat without releasing any of its energy for your body’s use. Since the body did not receive any energy from the food that was eaten, the brain is still starved for energy and thus you are still feel hungry.
Drinking that cola or any drink that is sweetened with high fructose corn syrup is like drinking fat.
Going on a diet during pregnancy and breastfeeding is a very bad idea. You will be depriving your baby and you vital nutrients. Instead of dieting in the traditional sense of the word, make better food choices and selections.
Some substitutions change the chemistry of the recipe and change the taste of the meal. Here is list of healthy substitutions that you can use in your cooking and baking:
- Unsalted butter – What? I thought margarine was the ‘healthy choice. Nope, margarine contains partially hydrogenised oil that raises the bad cholesterol.
- Cream cheese
- Olive oil instead of vegetable or canola oil. Both again contain partially hydrogenised oils.
- Switch to low fat or fat free dairy products, like skim milk, fat free yogurt and fat free cottage cheese. But watch your sugars! Many manufactures add additional sugar when they remove the fat.
- Use egg whites instead of whole eggs.
Switch Cooking Habits
Baking, stir frying, grilling or steaming vegetables retains more of the vitamins and minerals. Boiling vegetables will allow water soluble vitamins to leach out of the food into the water.
Eat A Protein With A carbohydrate
Pairing a hard protein with a carbohydrate slows down the absorption rate of the carbohydrate. Which in turn helps keep your blood sugar level more even instead of spiking your blood sugar. Spiking your blood sugar level makes your pancreas work that much harder to bring the blood sugar level back down. Your pancreas is working hard enough during pregnancy, why make its job any more difficult?
Flip the food pyramid upside down
6 out of the 11 people on the dietary guidelines committee had direct ties to the food industry. Hmmm. Not as unbiased as it should have been.
When you sit down to eat take a look at your plate. What percentage of your meal is meat, vegetables and carbs (or grain products)?
The healthy ratio is:
- 50 percent – vegetables, salad and fruit
- 25 percent protein – beef, chicken and fish
- 25 percent – carbohydrates / grain products