Transform Your Meals into
a Healthy Diet Plan
Here’s how to change your meals into more healthy fare.
Kelly, not her real name, is pregnant. She is eating what she considers to be a healthy diet as she rarely eats fast food or restaurant food.
She starts her day with a vanilla flavored coffee with sugar and milk. She eats breakfast at work, an English muffin with Kraft peanut butter and half a banana. Her mid morning snack is a Yop yogurt drink and a chocolate covered granola bar, or some fruit.
Lunch is usually dinner leftovers, generally white pasta, a hamburger helper kind of fare, Sheppard’s Pie or a store bought quiche. Occasionally there is some cucumber.
Afternoon snack is another granola bar or an apple. Dinner is something easy and fast, white pasta, or a casserole or chicken.
Not surprisingly Kelly admitted she is constipated. Her diet is very high in sugar, refined carbohydrates and low in fiber. She considers her morning English muffin to be a source of fiber (it is only 1 gram).
Kelly also suffers from huge mood swings and up and down energy as her blood sugar spikes and crashes all day. If she continues this way, Diabetes is a strong possibility as well as a myriad of other health problems.
The small Yop drink contains a whopping 23 grams of sugar or the equivalent of almost 6 teaspoons. The Quaker Dips granola bar, 12 grams of sugar in the form of high fructose corn syrup, the equivalent of 3 teaspoons of sugar, along with hydrogenated oils, etc.
My suggestions for Kelly:
Kelly would be best eating breakfast at home, eggs would be a great source of protein for her and help reduce her sugar cravings all day.
- Reduce the sugar
- Increase protein to help with the sweet cravings
- Replace refined carbs with whole grains, and
- Increase vegetables, good fats, and fiber
Or, if at work, replace the English muffin with whole grain toast, preferably kamut or spelt with some natural, raw almond butter.
Other snack ideas.
- Trail mix is a good idea for a snack, raw almonds, sunflower seeds, pumpkin seeds, goji berries. Very little fruit or dried fruit for now, again, to reduce sweet cravings.
- Plain organic yogurt with seeds, coconut, natural vanilla or almond extract.
- Raw veggies and hummus. Beans and vegetables will help with the constipation.
For lunch and dinner she can fill ½ the plate or more with vegetables, and the other half protein and good quality carbohydrates. She can replace the white pasta with whole grain pasta, pasta made with spelt or kamut, or she can eat brown rice, quinoa, millet, barley, etc. She can get her protein from fish, beans or poultry, very little red meat.
By making these changes Kelly will feel much more balanced, will no longer be constipated and will be creating a better environment for her baby.
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