Mediterranean Diet For Pregnancy - John William - Bog

MEDITERRANEAN MEAL PLANThe Mediterranean Diet has been in the news a lot in the past few years, and for good reason. While not necessarily specific to any one culture, it's a way of eating based on the habits and practices of cultures that border the Mediterranean. The health benefits have been studied and can include lower cholesterol, helping with weight loss, and many others. An important component of the Mediterranean diet are healthy fats found in olive oil and DHA found in fatty fish, which is important for baby's brain development. The compositions of various types of fat in breast milk depends on what mom eats, so the benefits of eating the healthy fats featured in the Mediterranean Diet get passed on to baby also.The main tenets of a Mediterranean-style diet include basing meals around vegetables, whole grains, fruits, olive oil, beans and legumes, seeds, herbs, and spices. Fish and seafood* is to be eaten twice per week, and red meat is to be eaten sparingly. Cheese, yogurt, poultry, and eggs are to be eaten a few times per week or less.Pro tip: *While the Mediterranean diet has many health benefits, it's especially important for pregnant women and those trying to conceive to seek out fish that are low in mercury, a neurotoxin that can accumulate in the blood and damage your baby's developing nervous system. Fish that are high in mercury include swordfish, shark, albacore tuna, king mackerel, marlin, and tilefish.Choosing meals and snacks from the below listed options will help give you the heart and brain-development benefits of the Mediterranean Diet while keeping mercury levels low