Just quietly, I wanted to let you in on a little secret. I've been working behind the scenes to create a brand new range of gut friendly products for you.

We’re quietly launching a number of  gut-loving essentials on our superchargeyourgut.com and Supercharged Food online stores!

The products have been developed by me, a qualified clinical nutritionist, and I have ensured that every single ingredient is handpicked and scrutinised. There is full transparency that exists within our sustainable supply chain, including the steps from the sourcing of ingredients to production of the final product, which is an integral part of our sustainable goals as a business.

When bringing out any new products, I really try to keep the pricing as low as possible for our customers and our suppliers, you will never find any added brand tax or superfluous packaging. When your gut health products reach your doorstep, you can be assured that they are made with you and the planet in mind. The prices have remained the same since Love Your Gut powder launched in 2014. 

I pride myself on being a women led business and these products are designed especially for you, but they are also good for men and the whole family, as they are based on food and nutrition principles and not medication, which is the cornerstone of the supercharge your life philosophy.

Supercharged Food is still a family operated business, I don't have big offices or fancy premises, I work from home with my daughter and niece who both work remotely. We are not a big brand company, conglomerate or a multi-national, and we believe that the benefit of that is each of these products are personally produced with you in mind.

I've brought my gut health nutritional expertise to each one of these new additions and personally backed them.  My mission is really simple and that is to help people regain their health and live healthy and fulfilled lives.

You won't find any corporate strategy here or the hiring of management consultants.  Supercharged Food is based on me working with clients from a clinical perspective, gaining their individual feedback and needs and then supporting them with food and nutritional ingredients that are backed by science and ethically produced. We’re all about sharing the stunning results of looking after your gut health and want as many people to be able to access our products as possible.

Please send me your feedback and reach out to me, as I truly value it and appreciate your suggestions, and your support of our range of gut friendly products. We always have your best interests at heart and believe in nature and nature's law. We believe that authenticity and intention is important and what you put in, is what you get back.  Your wonderful and kind emails, testimonials and health transformations are what continue to drive us. 

We are just doing small-runs to start with and exclusive to superchargeyourgut.com and superchargedfood.com so stocks are limited. We do have even more Supercharged products in the pipeline, so stay tuned!

I love my job as a clinical nutritionist. Love, love it! I get to read, try and research so many wonderful foods and food formulas that can help almost every imaginable health condition. I also really enjoy tinkering around in my clinic, making healthy concoctions for my clients and my friends.

As I mentioned, I’ve been working on a number of, what I like to call ‘gut essentials’ products. Now on the site are the fruits (and vegetables) of my labour.

We have the following new additions:

Protein + Fibre formulas - very yummy vanilla and healthy chocolate

Get on the vegan protein pro team! This blend of supercharged ingredients is great for your gut health and the health of your whole body.

 Good Gut Health:

• 18g of bio-fermented plant protein per serve
• Pea protein is a source of vitamins B6 and B2, niacin, molybdenum, zinc, magnesium, iron, potassium and choline
• Natural energy
• Nutrient dense
• Aids assimilation and absorption of nutrients
• Low carbohydrate
• Less than 100 calories per serve
• Prebiotic fibre and digestive enzymes
• Feeds your microbiome

Fast Facts:

• Natural chocolate flavour
• All natural
• No fillers, no soy, no synthetic ingredients or sweeteners 

Read more about them here: very yummy vanilla and healthy chocolate

Organic Apple Cider Vinegar capsules

The Mother of all apple cider vinegar (ACV) capsules. Supercharge your health with organic apple cider vinegar and protect your teeth with our ACV capsules. Each capsule contains the mother and is packed full of goodness for your gut, including probiotics, enzymes, amino acids and antioxidants.

Good Gut Health:

• Contains the gut friendly mother
• Certified organic nutrition
• Aids digestion and weight management
• Prebiotics and digestive enzymes
• Creates an environment for microbiota to thrive

Fast Facts:

• Protects your teeth by delivering ACV in vegan capsule form
• Made in Australia from at least 90% Australian ingredients
• Read more about them here: Organic Apple Cider Vinegar capsules

awesome Greens, Mushrooms, Protein and Adaptogens powder

The easy way to get your daily greens (protein, mushrooms and adaptogens!). Great for your gut and the functioning of your body. A unique blend of supercharged ingredients including organic greens, medicinal mushrooms, protein and adaptogens.

Good Health:

• Natural energy
• Nutrient dense
• Adaptogenic herbs (help the body adapt to stressors of all kinds)
• Prebiotics and digestive enzymes
• Feeds your microbiota
• Vitamin C

 Fast Facts:

• Super greens like chlorella, spirulina, yerba mate and gotu kola from sustainable, organic growers
• Adaptogenic herbs including; ashwagandha, holy basil, turmeric, chaga and cordyceps mushroom
• Good tasting with natural flavours

Read more about them here: Greens, Protein, Mushrooms and Adaptogens.

I hope you’ll like them and find them useful on your health journey.

All the new products are vegan and free of all the bad stuff like preservatives and fillers.

By the way, thank you so much for all of your feedback on our new Love Your Gut Synbiotic which is a probiotic, prebiotic, dietary fibre and digestive enzyme formulation.

Here is some feedback from a recent happy customer 🙂

I've always suffered from bloating after meals and more recently I noticed bumps on my tongue that result from poor digestion and an imbalanced gut.

I started Synbiotic and after about 6 weeks, I noticed my energy levels were better, I bloat far less, and the spots reduced significantly and are almost gone!

I highly recommend using Synbiotic every morning!

Rosanna L

Please let us know your feedback after using our products, we would love to hear from you. You can email me here: lee@superchargedfood.com

Lee xo

Whether you’re eating a handful of nuts as a snack or tossing them into your food or over a salad, nuts are jam-packed with nutrients your body needs to function properly.

Although nuts have a somewhat bad reputation for being high in fat, they primarily contain monounsaturated fat, which studies have suggested improves heart health, insulin, and blood sugar levels.

Some of the most popular nut varieties include cashews, pecans, almonds, walnuts, hazelnuts, macadamia nuts, and pistachios. Peanuts are technically legumes. However, they’re often considered part of the nut family due to similar nutritional characteristics and texture.

If you’re looking for a tasty, nutrient-dense snack, here are six potential health benefits of adding more nuts to your diet.

1.   Rich in Antioxidants

In addition to being an excellent source of folic acid, magnesium, potassium, phosphorus, calcium, and other essential minerals, nuts are a vital source of antioxidants.

A diet rich in antioxidants fights free radicals and oxidative stress, which could play a role in developing cancer, diabetes, heart disease, cognitive decline, and age-related macular degeneration.

Research indicates that walnuts are most effective at reducing oxidative stress, ultimately decreasing the risk for cell damage and cardiovascular dysfunction.

Sweet Spiced Nuts

2.   May Aid in Weight Loss

Despite their high calorie levels, nuts may help you lose weight. Recent investigations have determined that tree nuts could improve weight loss and may make you feel fuller for longer.

One study analyzed 95 overweight or obese individuals between 30 and 68 years of age. Each had to follow a weight loss management program and were given a daily 1.5-ounce snack of tree nuts or pretzels over 12 weeks. A significantly lower body mass index (BMI) and lower heart rate were reported in those given nuts.

Furthermore, a research team from the University of Toronto found that eating a proper handful-sized serving of nuts was not associated with weight gain.

3.   Could Help Reduce Inflammation

Nuts contain substantial omega-3 fatty acids, which have strong anti-inflammatory properties. Inflammation occurs when the body tries to protect itself from pain and disease. However, long-term inflammation could be consequential for the body’s organs and make you sick.

According to various studies, eating foods with omega-3s could dramatically reduce inflammation biomarkers in diabetes or heart disease patients. One particular study with 67 participants between 50 and 65 years of age found that eating nuts improved plasma concentrations associated with body inflammation.

Walnuts are exceptionally high in omega-3s and are recommended as part of a diet to reduce arthritic inflammation and joint pain.

Chocolate and Coconut Rough

4.   May Aid in Addiction Recovery

Research shows that long-term substance abuse may adversely affect a person’s nutrient intake, hormones, and body composition. As such, a nutritionally balanced diet is critical during addiction recovery.

Certain foods could be beneficial for those recovering from opioid addiction. Nuts may be a good option since they contain an abundance of healthy oils and fats, providing the necessary nourishment for the body.

Since walnuts and almonds have significantly higher nutrient absorption than pistachios, they may be the best nuts for improving gut health during treatment.

5.   Could Help Lower Cholesterol

As previously mentioned, nuts contain monounsaturated fats that may decrease harmful cholesterol levels.

Pistachios have 13 grams of fat, of which 11.5 grams derive from monounsaturated fat, making them one of the most beneficial nuts to eat for lowering cholesterol.

Different studies also uncovered that almonds promote healthier cholesterol and triglyceride levels, particularly in people with metabolic syndrome.

Layered Salted Caramel Peanut Fudge

6.   May Reduce Metabolic Syndrome

Metabolic syndrome is several conditions that could increase one’s risk of heart attack, stroke, or developing diabetes.

According to the U.S. Centers for Disease Control and Prevention (CDC), 11.3% of Americans have diabetes and 96 million people over 18 are pre-diabetic.

Because nuts are low in carbohydrates and have a minimal effect on blood sugar spikes, they could be among the most suitable foods for people with metabolic syndrome and Type 2 diabetes.

Nuts also contain essential nutrients, minerals, phytosterols, and dietary fiber that are beneficial for stabilizing and improving heart health associated with metabolic syndrome.

Nuts: Delicious Snacking for Better Health

Although research continues to dig deeper into the benefits of eating nuts, plenty of evidence already proves they’re one of the healthiest foods you can add to your diet. Rather than grabbing a bag of chips during your midday slump, opt for a handful of mixed nuts to nourish your body with essential nutrients.

Preparing meals during camping can be challenging. You have a limited food supply and, in many cases, even more limited kitchen equipment. 

Because of this, you can resort to simple ways of preparing food, such as boiling, grilling, and blanching. Apart from this, you can prepare easy-to-make meals to maximize your time outdoors.

Supposedly, you’ve faced difficulties deciding what meals to prepare during camping. In that case, you may need to research meals that only require a few steps, ingredients, and utensils. 

For that purpose, here’s an article to help you with that. Read on to find out more!

1. Johnnycakes

They are pancakes with added cornmeal. This meal is a perfect partner with a good coffee while camping. You’d only need flour, eggs, milk, water, and baking powder in preparing the meal. Add salt to taste. In a bowl, combine and stir all of the ingredients. Then, grease a hot grill or a pan. Pour the mixture into the skillet or pan until golden brown the johnnycakes. This carbo-rich meal is ideal for breakfast.

2. Grilled Bread With Tomato

Otherwise known as pan con tomate, grilled bread with potato is done by preparing a long, rustic loaf with sliced tomatoes, olive oil, and garlic. In most cases, you’d season the bread with salt while being ready to enhance its flavor. You may cook it in an oven or heat it in a pan to cook it.

3. Tomahawk Cowboy Steak

Cook the meat over a campfire or a two-zone fire on a charcoal grill. Before that, you may need to season it with two teaspoons of kosher salt. Lastly, you’d need to grill the steak for around 30 minutes.

4. Grilled Salmon With Sweet Peppers

You need to prepare a one-pound skin-on salmon fillet, one tablespoon of olive oil, one-pound sweet mini bell peppers, and some quartered onions for the ingredients. Drizzle the salmon with oil and season it with salt. Sprinkle onions and peppers to add flavor. Cook it on a charcoal grill or in a pan over a campfire.

Yet outdoor wok burners can help maintain a constant high heat for cooking dishes like this outside.

5. Grilled Beef And Vegetable Kebabs

You may need a one-pound trip-tip-trimmed sirloin steak, button mushrooms, cherry tomatoes, one cup of balsamic vinegar, bell peppers, and whole-grain mustard. Cut the steak into chunks and skewer it with mushrooms, tomatoes, and bell peppers. Grill over your campfire, then turn each side regularly until the kebabs are cooked to your liking.

6. Dutch Oven Mac And Cheese

While boiling the macaroni pasta al dente, fry some bacon strips in the Dutch oven. Then, mix milk, cheese, and spices into a bowl. Stir the mixture properly until all of the ingredients have melted and combined. Set aside the bacon strips. After that, pour the pasta and the mixture into the Dutch oven. After simmering, put back the bacon strips to the Dutch oven.

7. Cheesy Potato Packets

Cut your potatoes into thick wedges. Then, mix them with scallions, pepper, salt, oil, and garlic powder in a bowl. Place the mixture on a reusable BBQ grill mat. Let it cook over a campfire. When cooked, open the foil and sprinkle cheese bits over it.

8. Campfire Banana S’mores

Prepare four twelve-inch foil pieces. Slice each banana lengthwise, just enough to fill it in but not too deep to cut it completely. Fill each fruit with chocolate chips, cereal, and marshmallows. Wrap the bananas with the foil wrappers, and cook them directly over coals.

9. Camping Chicken Quesadillas

Combine the cooked and chopped chicken breast, black beans, and chili powder in a bowl. Then prepare four twelve-inch foil pieces. Fill in half of the tortilla with the chicken mixture. Fold the tortilla in half before placing it on a piece of foil. Cook the foiled quesadillas over a campfire.

10. Garlic Butter Campfire Corn

In a mixing bowl, combine butter, chives, garlic, pepper, and salt. Rub the mixture over the husked, medium-eared corn. Cook above the coals. Turn each occasionally until it becomes tender.

11. Sweet Potato Peanut Stew

In a mixing bowl, combine diced sweet potato, peanut butter broth, and chickpeas. Pour the ingredients into a heated pot. Mix it thoroughly until it simmers down. Let it cool until it’s ready to eat.

12. Grilled Vegetables 

Combine asparagus, peppers, zucchini slices, mushrooms, spices, and salt in a bowl. Then, place them over the coals or find suitable BBQ fuels for sale for your BBQ.

Wrapping Up

Suppose you’re going out for your next outdoor adventure anytime soon. In that case, you may need to know some easy-to-prepare meals for your activities. 

You may refer to the eleven meals you can quickly prepare with a limited food supply, such as herbs and spices, and even more limited kitchen equipment. This way, you have the needed energy boost to keep yourself going in your next outdoor adventure.

The insurance industry may treat teeth like a luxury, but they play a critical role in your overall health. Oral pain can make it challenging to eat, impacting your ability to get the nutrients your body needs.

However, you can’t always get to a dentist right away. Sometimes, you need to save the required cash. Waiting on devices like crowns can likewise leave you with a sore mouth. Here are ten foods for sensitive teeth you can enjoy in the meantime, providing you with nutrition while going easy on your pearlies. 

1. Oatmeal

Your intestinal microbiome plays a crucial role in your overall health. Your gut bacteria feed on fiber and researchers have found an association between adequate intake and positive outcomes. However, chewing on an apple may prove impossible if you have sensitive teeth.

Oatmeal offers oodles of filling fiber. Plus, it’s so gentle on your teeth that dentists recommend it after implant surgery when you need time to heal as your devices fuse to your jaw. Oats are safe for most gluten-sensitive people as long as you read the label. Some brands cross-contaminate products by using the same machines for various grains, so look for those products labeled gluten-free.

Sweet Potato, Broccoli and Ham Soup

2. Sweet Potatoes

Sweet potatoes make a healthier alternative to plain mashed — which are also good for sensitive teeth. What elevates them above your standard russet is their impressive beta-carotene content.

Beta-carotene converts to vitamin A in your body. This antioxidant helps you maintain visual and eye health, boost immune function and add luster to hair and skin. Even the fries are soft, and taste divine dipped in aioli.

Raspberry & Chia Overnight Brekkie Jar

3. Seed Pudding

Pudding benefits sensitive teeth because you don’t have to chew it. Furthermore, it’s not as cold as ice cream, handy if temperature extremes make you wince. However, store-bought versions often contain little besides sugar, which isn’t kind to your teeth.

However, chia seed pudding delivers a healthy dose of omega-3 fatty acids, crucial for neurological health. While you only need two ingredients to whip up a basic batch, you can add cinnamon for flavor and better blood sugar control or cocoa for extra antioxidants. On the other hand, for individuals with difficulty swallowing, the pudding consistency diet for dysphagia can be a suitable option. The texture and smoothness are easier to manage while still providing a healthy and nutritious diet

Layered Salted Caramel Fudge

4. Nut Butter

Nut butter is a fabulous way to get plant-based protein when chewing on almonds is out of the question. Fortunately, you can find no shortage of varieties lining store shelves. Look for versions without oodles of excess sugar, which can cause cavities, further damaging your teeth. A PB&J with soft bread and all-natural preserves makes a mouth-friendly lunch in a jiffy.

5. Hummus

Hummus also scores high in plant-based protein. While you might think of this dip as one for carrots, you can spread it on softer stuff.

For example, spread hummus on a flour tortilla and roll up some easy-to-chew pan-fried veggies like mushrooms and cabbage. This makeshift vegan street taco tastes amazing, no cheese or beef necessary.

Rainbow Salad

6. Chopped Salad

Your body needs various phytonutrients and antioxidants from plants. Science hasn’t even finished classifying all of them, which is why popping a vitamin helps but isn’t sufficient.

A chopped salad minimizes how much you need to chew. When selecting toppings, stick to softer nuts like walnuts if you must have a bit of crunch, passing on croutons and harder nutmeats like almond. Likewise, give berries a pass as they can stick to tooth surfaces and make it tough to chew.

Vegetable Quiche

7. Quiche

Many vegetarians eat eggs, and they offer the carnivorous set another protein alternative when chewing chicken breast causes a toothache. A quiche makes an elegant dinner for the whole family that’s gentle on your mouth.

Get even more protein in this spinach, feta and mushroom version. Stick to soft, vegetable fillings, staying away from bacon or sausage crumbles.

8. Tuna Salad

Tuna salad is another excellent protein choice. You can omit the celery from your usual recipe to make it easier to chew. Although keep it if you can tolerate it. It provides a fiber and hydration boost.

Fish like tuna offers one of your best sources of omega-3 fatty acids, crucial substances for brain health. If mercury causes concern, stick with light tuna versus albacore, which typically has lower concentrations.

Cauliflower Fried Rice

9. Healthy Fried Rice

Fried rice has a bad rap thanks to processing and additives like MSG. However, you can make a healthier version at home. Including soft lentils and peas gets you plant-based protein.

The trick? Use brown rice instead of white. Manufacturers don’t remove the bran and chaff from brown rice, preserving the fiber and nutrients.

10. Zucchini Boat Pizza

Are you concerned about your carb intake despite your sensitive teeth? You’re wise to do so. Some nutritionists implicate highly processed products like white flour with skyrocketing cases of Type 2 diabetes, so it’s wise to reduce your intake.

However, that doesn’t mean going without pizza. This recipe may delight your sensitive teeth as much as your waistline. Zucchini boats aren’t nearly as chewy as thick wheat crusts, letting you indulge in your favorite Friday treat even before seeing your dentist.

Foods for Sensitive Teeth

Having dental pain is tough. You need to find ways to meet your nutritional needs while waiting for professional help.

Turn to these ten foods for sensitive teeth. You’ll nourish your body and preserve your health.

The floods that have hit parts of Australia across New South Wales and Queensland have been nothing short of heartbreaking and so many people have been badly affected.

The clean-up and restoration process has begun as things start to settle, however mould and pathogens often succeed floods, which can pose a severe health hazard to many, so I'd love to share with you some ways to prevent and deal with mould if it is a problem for you. 

What Can Happen If You’re Exposed to Mould?

You may not be aware of it, but mould could be affecting your health. Mould toxicity or exposure is often misdiagnosed, as it can act like many other conditions.  

Mould exposure can cause:

• Irritated eyes
• A sore throat
• Runny or stuffy nose
• Sneezing
• Coughing
• Wheezing
• Difficulty concentrating, brain fog
• Dry, scaly skin
• Digestive problems 

These symptoms can vary from person to person and range from mild to more severe. 

Moulds produce allergens, irritants and toxic substances and can induce asthma, trigger sinusitis and even contribute to lung disease. Some people are more sensitive to moulds than others. 

How to Alleviate Mould in the Home After Flooding 

The most common indoor moulds are Cladosporium, Penicillium, and Aspergillus. Stachybotrys, or black mold, is the most dangerous type.  Mycotoxins are produced which if inhaled, eaten, or touched are toxic to humans. Getting on top of mould issues is really important.

If there are signs of mould in your house due to flooding, be sure to do the following:

• Cut the plasterboard about 50 centimetres above the waterline and remove it.  
• When removing gyprock treat it like asbestos. Anything that disturbs mould spores could possibly also redistribute them. Removal of gyprock should not occur without containment and anyone attempting it should be adequately masked and protected.
• Remove any wall insulation as this can store bacteria and dampness.
• For any timber or metal studs, try using a pressure wash. Then, spray the studs with antimicrobial disinfectant and leave them to dry completely.
• If you have any hardwood furnishings such as tables, you may be able to save them through proper scrubbing with hot water and antimicrobial disinfectant to wipe the mould away from the surface.
• It’s not worth trying to salvage any soft furnishings, such as couches or mattresses.
• Replace or remove carpets that have been soaked and can’t be dried right away. 

How to Stop Mould from Growing After Flooding

• Use a dehumidifier in your home to keep humidity levels as low as you can. I have been running my dehumidifier ongoing since the floods and it's amazing how much water it's collecting.
• Consider installing an air conditioner with a high-efficiency particulate air filter attachment – this can trap mould spores from the outdoor air before they circulate inside the home.
• Ventilate all bathrooms and run the exhaust fan during and after a shower or bath to dry the air. If you don’t have a fan, open a window or door while you’re showering or bathing.
• Fix any leaks in the roof, walls or plumbing.  

How to Internally Treat Mould

Even if you don’t feel particularly sensitive to mould, your body may still need help safely clearing it out of your system. 

To help your body detox mould, it is a good idea to focus on the following:

1. Reducing inflammation

Prolonged mould exposure can trigger and exacerbate chronic inflammation, so I encourage you to focus on getting enough anti-inflammatory foods into your diet.

Anti-inflammatory bone broth, my omega-rich crispy salmon, and this delicious smoothie are all sure-fire ways to help lower your inflammation. 

2. Strengthening your gut microbiome

A healthy gut may just be able to save you from mould toxicity. The research shows that the gut microbiome can eliminate toxins from the body if the gut bacteria is in a healthy balance.¹

To give yourself the best chance against mould toxicity, add Love Your Gut powder or Love Your Gut capsules to your regime. Love Your Gut can help strengthen the lining of the gut walls and remove a build-up of plaque, bacteria and waste. Plus, Love Your Gut improves your digestion capacity, which means you’ll be able to eliminate toxins faster.  

How to Know When You Need Expert Help

While you may be able to tackle mould extermination yourself, it’s best to call a professional if you find mould that’s larger than the size of your hand, as this means the mould has a constant source of moisture and may be spreading across ceilings and walls. 

The Best Way to Help Others

If you’re near a flood-affected area and want to help, it’s essential to look after your wellbeing while you’re doing it. Anyone involved in clean-up should wear complete protective equipment, including gumboots, gloves, and a mask to avoid ingesting harmful pathogens. 

If you cannot donate your time, there’s plenty that can be done, including donating money or dropping items to local organisations that send them to people who have been impacted. Supercharged Food are part of the Northern Rivers Community Herbal Care program run by Erin Lovell Verinder which is a program to help sustain and rebuild a community who has been shattered on many levels by recent events.

I’m thinking of everyone being affected and am sending my love and support. 

Lee x

References 

¹https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5834427/

Pregnancy is a time when every decision regarding your health is more significant than usual because it is the first moment when you can ensure your child gets a good start in life. Your dietary choices in this period are exceptionally vital, as eating a nutritious diet can reduce the risk of many congenital disabilities.

So, besides using Aesop promo codes to address skin conditions during pregnancy, you might also want to review your nutritional status. The diet changes you make should be based on your individual circumstances, such as your weight and eating habits. The bottom line here is to satisfy the increased caloric needs without consuming unhealthy foods.

A well-balanced pregnancy diet allows you to lead a healthy lifestyle, providing good brain development and healthy birth weight. Eating pasteurized milk and cheese can protect you and your baby from a bacterial or parasitic infection. Similarly, eating enough iron is crucial for your baby's growth and brain development, while calcium can reduce the risk of preeclampsia.

Below, we outline the importance of good nutrition choices during pregnancy and the unique nutrition needs you need to address.

Maintaining a Healthy Pregnancy

Good nutrition is essential for everyone, but it is especially vital during pregnancy. In this time, your body goes through a lot of changes. As a result, you need to take additional nutrients for the baby's growth and your own health.

The most critical part of nutrition is to support your growing baby with healthy foods during pregnancy. Nevertheless, you should be aware that some foods can increase the risk of congenital disabilities, while others can harm your health or affect your baby's development. As such, it is essential to choose wisely and avoid certain foods as much as possible during pregnancy.

Here are a few things to consider:

• Drinking heavily is associated with a higher risk of miscarriage, stillbirth, and premature birth.
• Excessive sugar consumption can lead to high blood pressure, obesity, and gestational diabetes. These conditions can cause complications for both mother and child, such as preeclampsia and preterm birth.
• Too much salt during pregnancy can cause hypertension in the mother and growth problems for the fetus.
• The use of recreational drugs during pregnancy can lead to low birth weight or even death in the baby.

Special Nutritional Needs

Here is a list of the key nutrients your body needs during pregnancy:

Folic Acid

Folic acid is an essential vitamin B necessary for developing the baby’s nervous system. It can help prevent neural tube defects that occur in the early stages of pregnancy. Foods high in folate (a form of folic acid) include leafy green vegetables, legumes, nuts, and fortified foods.

All women who plan to become pregnant should take 400 micrograms (mcg) of folic acid every day. Doing so can help prevent disabilities of the brain and spine.

A deficiency in folic acid can lead to a higher risk of having a child with spina bifida or anencephaly. Both these conditions are life-threatening, but they can be prevented by taking enough folic acid during the first three months of pregnancy.

Chicken Biryani with Cauliflower Rice

Iron

Your body needs more iron during pregnancy to support your and your baby’s growth. It is especially vital for developing your baby's brain and red blood cells. Pregnant women with anemia should take iron supplements.

You should aim to eat 27 mg of iron per day. Good sources of iron include lean meats, poultry, fish, legumes, nuts, and iron-fortified foods.

Calcium

The importance of calcium as a nutrient during pregnancy cannot be emphasized enough. It is crucial for the development of your baby's teeth, bones, and muscles. Furthermore, calcium is vital for the formation of the placenta and your baby's brain development, especially in the last three months of pregnancy.

You should aim to get around 1,000 mg of calcium per day. To meet the recommended daily calcium intake, you can consume a list of calcium-rich foods, which includes dairy products (milk, yogurt, cheese), dark leafy greens (collard greens, kale, spinach), breakfast cereals, tofu, salmon, figs, and almonds.

Vitamin D

Vitamin D is a fat-soluble vitamin. Its role during pregnancy is to strengthen your immune system and improve the absorption of calcium, which is vital for your baby's growth. It is also crucial for the development of your baby's bones and teeth.

Vitamin D’s recommended daily allowance (RDA) is 600 IU/day. However, some studies suggest that this amount might still be insufficient for most pregnant women. Good sources of vitamin D include fatty fish, fortified foods, and sunlight.

One Pan Salmon with Greens

Omega-3 Fatty Acids

Omega-3 fatty acids are polyunsaturated fats that your body cannot create by itself. They provide great benefits for both you and your baby, including improving your child’s brain development and reducing the risks of asthma, eczema, and allergies.

Good sources of omega-3 fatty acids include flaxseed oil, chia seeds, fatty fish, eggs, and walnuts. In addition to these food sources, you can also take an omega-3 supplement to help increase the amount of this nutrient in your body.

Zinc

One of the most important nutrients during pregnancy is zinc. It is an essential mineral that your body needs to keep a healthy immune system and maintain healthy cells.

Pregnant women ages 19 and older require 11 milligrams (mg) of zinc per day. The good news is that you can meet these recommendations by eating foods rich in zinc, such as red meat, poultry, and fish. Alternatively, you can also take zinc supplements, but make sure to consult your doctor before doing so.

Conclusion

Every choice you make during your pregnancy impacts the child's health and development. One of the crucial decisions is your diet, which can have a significant impact on your baby's health.

For this reason, you need to take good nutrition choices into focus during your pregnancy. Your pregnancy diet should include fruits, vegetables, whole grains, dairy products, and protein from lean meats, poultry, fish, legumes, nuts, and seeds.

Remember that a balanced diet during pregnancy is the best way to provide your baby with a great start in life. It is essential to eat a variety of foods to ensure that you get all the nutrients you need. Besides, a good diet can help you avoid complications and make your pregnancy easier.