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The Benefits of Fruits.

Fruits are super, that's for sure! They provide vitamins and minerals that can help your baby along throughout your pregnancy.
Pregnant mothers require foods rich in fiber, potassium, vitamin A and C, folic acid, and other nutrients in order to keep their bodies strong until baby arrives, and fruits can be an excellent and easy source.

Fruits To Eat During Pregnancy.
Without further ado, here are some wonderful healthy fruits to eat while pregnant;

Apples

Apples are very high in fiber, which can help regulate a woman's digestion and prevent hemorrhoids – a common issue that many pregnant women face.

Orange

Citrus fruits like lemons and oranges are chock full of vitamin C. Vitamin C is responsible for helping your baby's bones grow properly. Citrus can also help with a woman's digestion and deter morning sickness during pregnancy.

Bananas

Bananas are a wonderful source of potassium. Potassium can help greatly with regulating the fluid and blood pressure in a woman's body and preventing leg cramps or pain during the later stages of a pregnancy.

Watermelon

Watermelon has it all: high levels of vitamins A, C and B6, as well as potassium for cramps and magnesium. Magnesium helps muscles relax, which can prevent premature contractions during pregnancy. In addition, watermelon can fight morning sickness, reduce heartburn, and prevent dehydration.

Berries

This includes strawberries, blueberries, raspberries, and pretty much any other berry your heart desire! Berries are rich in antioxidants that can help prevent serious diseases for both mother and baby.

Resource Person: Registered Nutritionist Abi Christian
Contact: +233245007732

Happy New Month (June) !!!
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What to look out for when buying a food item !!!

Nutrition Food Labels: These are guides or tools to inform a consume on the nutrients components and their respective quantities of a food item.
The recommended daily calories is 2000 and and Nutrition Food Label is design on 2000 calories per serving.
Ideally, a male daily calorie is 2500 whilst a female is 2000. Below are items found on every food label.

Number 1 Serving Size
This is where you find out how much is considered a single serving of the product. Key changes to the updated nutrition facts label are increased serving sizes to reflect what we actually eat today. However, it is still not the whole pint of ice cream like you were hoping! If you are looking for heart healthy snacks, this measurement can help you to pre-prep snack bags to take to work or keep on hand in your car or purse for quick healthy food options.

Number 2 Total Calories
This number ties right in to the serving size. The calories listed here are what one single serving holds. If you plan on eating more than a single serving, you have to multiply the total calories by the actual number of servings you consume.

Number 3 Cholesterol
Foods high in cholesterol can increase your risk for heart disease. So, look for foods low in cholesterol, such as those found in a plant-based diet.

Number 4 Fats - Saturated and Trans
If the label indicates that the food is high in saturated fat (no more than 20 grams total for the day), then it is not an ideal food for a heart healthy diet. Saturated fats can raise your low density lipoprotein, or “bad cholesterol”, which can increase your risk for heart disease and stroke.

Trans fats should be avoided altogether, as they have been connected with an increased risk not only of heart disease and stroke, but also Type II diabetes.

Number 5 Sodium
For a heart healthy diet, you should always try to keep your sodium intake to about 2300 mg per day. A sodium level of 140 mg or less on the nutrition facts label is considered low sodium. This is an essential number to look for when reading the label.

Number 6 Total Carbohydrates - Fiber and Sugar
Foods high in fiber can be beneficial to a healthy diet, as fiber helps manage blood sugar levels and can lower cholesterol.

However, if the product contains a large amount of sugar, even if it’s rich in fiber, put the product back on the shelf. Simple sugars can give you that quick burst of energy, but they are not heart smart as they can raise triglyceride levels, which play a role in heart disease and diabetes. Added sugars in grams is now required on the nutrition facts label. It is recommended that you consume no more than ten percent of your total daily calories from added sugar.

Number 7 Protein
Protein is part of an overall healthy diet, but beware of adding unnecessary fats from fatty meats and processed foods.

Number 8 Vitamins and Other Nutrients
Nutrients like calcium, iron and vitamins play an important role in a healthy diet! This section provides great information to ensure you’re getting the nutrients you need. The daily values for nutrients have been updated on the revised nutrition facts label to reflect new scientific evidence.

For more information contact our Registered Nutritionist Abi Christian
+233245007732
[email protected]

Nutrition Fun Facts !!!

DID YOU KNOW…
Mangos are the most consumed fruit in the world.
1 cup of sliced mangos provides 100 calories with 3 grams of fiber (a good source) and 100% of your daily vitamin C needs. It is also a good source of vitamin B6, vitamin A, and folate.

Contact Abi Christian our Registered Nutritionist for more info
+233245007732
[email protected]