How to Eat Sugar Free Foods & Fat Free Foods During Pregnancy
When you're pregnant, it's more important than ever to eat well. You're nourishing not only yourself but your growing baby, too. Your goal is to eat foods that are high in nutritional value but low in fat and suga--although not too low. It's not a good idea to diet during pregnancy unless your doctor recommends it. Be aware that sugar-free foods may still contain fat, and vice versa. Always check nutritional labels.
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Instructions
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Sugar Free and Fat Free Foods
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Load up on veggies. Broccoli, kale, carrots, red pepper and spinach are all fat-free, and all contain large amounts of vitamins. Salads are a great way to boost your nutrition without adding fat. Go easy on the dressing, and keep it simple, substituting vinaigrette for ranch or Thousand Island.
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Be fruit savvy. While most fruit is fat-free, it still contains sugar. Even though the sugar in fruit is less calorically dense than refined sugar, it'll still add surplus calories if you eat too much of it. If you want to keep your sugar intake low, it helps to be aware of which fruits contain the least sugar. Blackberries, raspberries, cantaloupe and cranberries are all low-sugar. Bananas, lychees and figs are high-sugar. Bananas also contain a small amount of fat.
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Choose fat-free proteins. Egg whites are full of protein and contain no fa. Kidney beans, pinto beans, black beans and lentils are protein-rich and fat-free.
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Read nutrition labels, especially on processed foods. A fat-free food may not necessarily also be sugar-free, and vice versa. For example, fat-free half-and-half may seem like a good idea, until you read the label and discover it contains high-fructose corn syrup, which adds empty calories.
Good Nutrition During Pregnancy
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Know your good fats, and don't eat too much of them. You need a certain amount of fat in your diet, whether or not you're pregnant, but it should be "good" fat. Avocados contain large amounts of mono- and polyunsaturated fat, which is much better for you than saturated fat. Still, go easy on them. One medium avocado has 22 grams of fat, which is 34 percent of your recommended daily fat intake. Nuts and eggs also contain good fats.
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Know your bad fats. Try not to eat processed meat like bacon and sausage, which are both high in saturated fat. Beef and pork can also contain a great deal of fat. Don't eat chicken skin. Stick to the white meat when eating chicken and turkey.
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Know your fish. Long touted as brain food, fish can be very good for both you and your baby. Fish is full of good fat--DHA, which helps your baby's brain and eyes to develop. Anchovies, sardines, herring, trout and salmon are all DHA-rich fish. As with any kind of fat, however, you still want to eat it in moderation. The mercury level in fish is another concern for pregnant women. Make sure you stay below 12 ounces a week, and skip mercury-heavy fish such as king mackerel, shark, tilefish and swordfish.
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Tips & Warnings
Know your food groups. You should be eating grains, fruit, vegetables, dairy (unless you're vegan), and lean protein. Make sure you eat a balanced amount of foods from these food groups every day.
