M.S

Wash or peel produce before eating. Although pesticides can’t be

completely removed by washing foods (pesticides penetrate the skin),

washing produce does reduce

• Eat more raw foods. Reduce exposure to the harmful by-products of

cooking by eating raw foods.

• Use methods of cooking

The optimal diet is one that’s as good for the brain, bones, heart, and

intestines as it is for the waistline—and it must supply all nutritional needs.

To determine

whether current weight is in the optimal range, check the body mass index

(BMI) in table12.1 (). In women who are overweight (BMI of 25 to 29.9) or obese (BMI above 29.9), weight reduction can decrease the risk of

gestational diabetes, high blood pressure, and preeclampsia (a condition that

includes high blood pressure, fluid retention, and protein loss in the urine)

underweight:

• Overweight. At least 10 percent above healthy body weight (for most

people, about 10 to 30 pounds above healthy body weight).

• Obese. At least 20 percent above healthy body weight (for most people, 30

pounds or more above healthy body weight).

• Underweight. At least 15 to 20 percent below healthy body weight (for most

people, 20 to 30 pounds under healthy body weight).

1. Make great health the #1 goal. To permanently overcome an unhealthy

body weight, the first and most critical step is to redirect focus from weight

to health. When health and wellness become the top priority in food

selection, overall body weight responds predictably in a positive direction.

Foods shouldn’t be chosen on the basis of calories or their perceived effectiveness as weight-change aids. Instead, nourishing foods should be

selected to help and protect the body, and offer enjoyment and satisfaction

while maintaining a healthy weight.