BROWN RICE - 1st trimester - Healthies foods to eat during p

100 Healthiest Foods to Eat During Pregnancy

1st Trimester

BROWN RICE
Morning sickness, the best-known symptom of the first trimester of pregnancy, can have many women looking for bland and nutritious foods. Brown rice is a great option. If you're a white-rice girl, don't panic: Brown rice has come quite a way fromt he days of all-brown health foods. Now you can enjoy brown rice that's as good as it is good for you!

* Brown rice may seem bland, but inside those mild-mannered grains lurk a powerhouse of nutrients. Brown rice is packed with many minerals and a wide variety of B vitamins.

* Brown rice ocntains niacin, magnesium, manganese, phosphorus, and selenium.

*Niacin is a coenzyme needed for energy production, a process you'll want to have working at top speed to help combat the fatigue commonly experienced during the first trimester.

* There are 2.5 mg of niacin per cup of brown rice. More important, many studies have found that vitamin B6 plays a role in compating first-trimester morning sickness. Ensuring that your diet contains sufficient vitamin B6 can alleviate this undesirable symptom.

* Studies have found that getting 25 mg of vitamin B6 every 8 hours for 72 to 96 hours decreases nausea and vomiting in pregnancy. But that's a lot of brown rice to eat (about 75 cups every 8 hours)! So in these studies, they used supplements of vitamin B6 to combat morning sickness. I fyou just want relief from nausea associated with morning sickness, as little as 10 mg of vitamin B6 may work.

* other sources of B6 in your diet include breakfast cereals, whcih are fortified with this vitamin in North America. you can also load up on sweet peppers, sunflower seeds, and wheat bran - all of which are featured in 100 Healthiest Foods for Pregnancy.

* Brown rice is also a good source of fiber. Fiber is a real workhorse in your healthy pregnancy diet: It helps keep blood pressure, cholesterol, and sugar levels low, whicl helping you feel full. One strategy for battling back against morning sickness is to not get hungry - fullness can help nausea symptoms subside.

WHITE VERSUS BROWN
White rice accounds for most of the rice eaten worldwide, but brown rice is the nutritional champion. Brown rice is the whole grain of rice, while white rice has the bran layer removed. stripping the grain of it's bran layer strips it of a majority of it's vitamins, minerals, and fiber. Check it out: A cup of brown rice contains about 4 g of fiber, about four times more thant he same amount of white rice. It's way better for you!

The glycemic index is a measurement of how quickly a food you eat will turn into sugar in your body and how quickly your blood sugar levels will rise in response. Foods that cause your blood sugar to rise to high levels quickly are called high-glycemic foods, like white rice. These high blood sugar levels are hard your body and can be toxic, leading to damage of the small blood vessels in your eyes and kidneys. During pregnancy, some women are at risk of developing gestational diabetes. This is usually a temporary problem, when your body can't control your sugar levels properly. But it can lead to damage to your body's small blood vessels and a biig or overweight baby. Plys, high-glycemic foods promote fat storage! It's best to go brown when it comes to rice, and reach for other low-glycemic foods.

JONNY'S TASTY TIPS
Bland, sweet, delicious - brown rice pudding is all that and more. It's also nutritious and packed with fiber. Search online for a good brown rice pudding recipe or experiement with substituting brown rice for white in yoru favorite recipe.

Brown rice pudding is a great comfort food, and it's also a good way to satisfy your sweet tooth, especially if you toss in some raisins and/or cranberries. But please keep and eye on those calories! If your recipes calls for a lot of cream and sweetener, they can add up fast. Try substitiuting the cream for skim milk and the sweetener for a bit of honey or your favorite dried fruit. Remember portion control: An ice-cream-scoop-size serving is about right. Fortunately, brown rice pudding keeps well in the fridge and also reheats well if you like yours hot.

Craving a savory rice dish instead? Topping brown rice with a stir-fry, curry, ratatouille, or bean or lentil dish will giv eyou great flavor, and it's filling. But stick to that ice-cream-scoop service of rice! Even brown rice is fairly high on the glycemic index.

As for white rice, especially instant white rice. I have one thing to say: It makes much better packing material than a food!

PREVIOUS POSTS

Fertility Foods:
ARUGULA: http://www.myfitnesspal.com/topics/show/100458-arugula-healthiest-foods-for-fertility
ASPARAGUS: http://www.myfitnesspal.com/topics/show/102142-asparagus-fertility-100-healthiest-foods-to-eat-during-pre

1st Timester:
ALMONDS: http://www.myfitnesspal.com/topics/show/100150-almonds-1st-trimester-healthiest-foods
ANCHOVIES: http://www.myfitnesspal.com/topics/show/100146-anchovies-1st-trimester-healthiest-foods-during-pregnancy
APPLESAUCE: http://www.myfitnesspal.com/topics/show/100145-applesauce-1st-trimester-healthiest-foods
BANANAS: http://www.myfitnesspal.com/topics/show/100464-bananas-1st-trimester-healthiest-foods-during-pregnancy
BROTH: http://www.myfitnesspal.com/topics/show/101059-broth-1st-trimester-healthiest-foods-to-eat-during-pregn

2nd trimester:
AVOCADO: http://www.myfitnesspal.com/topics/show/100148-avocado-2nd-trimester-healthiest-foods
BASIL: http://www.myfitnesspal.com/topics/show/100147-basil-2nd-trimester-healthiest-foods
CHIA SEEDS: http://www.myfitnesspal.com/topics/show/100153-chia-seeds-2nd-trimester-healthiest-foods
CHAMOMILE: http://www.myfitnesspal.com/topics/show/100496-chamomile-2nd-trimester-healthiest-foods-during-pregnanc
CHERRIES: http://www.myfitnesspal.com/topics/show/101088-cherries-2nd-trimester-healthiest-foods-to-eat-during-pr

3rd Trimester:
BLACK BEANS: http://www.myfitnesspal.com/topics/show/100156-black-beans-3rd-trimester-healthiest-foods
CELERY:http://www.myfitnesspal.com/topics/show/100507-celery-3rd-trimester-healthiest-foods-to-eat-during-preg
SALMON: http://www.myfitnesspal.com/topics/show/101942-salmon-3rd-trimester-healthiest-foods-to-eat-during-preg
CRANBERRIES: http://www.myfitnesspal.com/topics/show/102533-craberries-3rd-trimester-healthiest-foods-to-eat-during