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building nutritional health

Basic Guidelines
Eating for Good Health
Pregnancy and Lactation
The Food Guide Pyramid
Important Tips for Vegetarians


Personal Assessment
Weight Profile
Pregnancy Calculator

Nutrient Needs
Protein Matters
Key Vitamins
Precious Minerals
Calcium Connection
Fabulous Fiber
Keep Up Fluids
Sodium and Salt

Food Preparation
Food Safety

Smart Shopping
Label Reading
Vitamins-Mineral Supplements


 
Fats and Oils
Use Sparingly
Serving Size
1 teaspoon oil, mayonnaise, butter, margarine
or other solid fat
These foods count as 1 teaspoon of oil: 2 teaspoons peanut butter,
1/4 ounce nuts, 5 olives, 1/8 avocado, 1 tbsp salad dressing

Total fat in American diets averages 38% of calories. A lower goal (30% fat or less) is recommended. Because fat does increase satiety (fullness), a little bit is suggested with each meal. But be aware of foods which are loaded with fat (fried foods, pastries, ice cream, full-fat dairy foods and fatty meats). They are often the culprits in high fat diets. Selecting lower fat options within all food group categories will make a big difference in total calories, and health.

Return to the Food Pyramid

Not all exercises or diets are suitable for everyone. Before you begin this program, you should have permission from your doctor to participate in vigorous exercise and change of diet. If you feel discomfort or pain when you exercise, do not continue. The instructions and advice presented are in no way intended as a substitute for medical counseling. The creators, producers, participants and distributors of this site disclaim any liability or loss in connection with the exercise and advice provided here.

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