Research shows that the better your prenatal diet, the healthier your baby. You should be eating between 100-300 calories day depending on your pre-pregancy weight and how far along you are. Rather than filling up on cookies and ice cream give your baby what it needs.
1. Yogurt: It has more calcium than milk and is more filling. If a mother does not get enough calcium for both her and the baby, the baby will rob the mother of her calcium stores causing bone problems and weak teeth. A analysis of several different studies published in the Journal of the American Medical Association found that calcium may prevent pre-eclampsia (or toxemia), a serious condition in which blood pressure rises to dangerous levels. Yogurt also contains good bacteria that helps your digestive system work properly. Add 1/2 c yogurt to a breakfast smmothie with a banana, 1/2 milk, 1 T ground falxseeds, 1 T coconut oil and 1/4 c dry oatmeal for a yummy treat. Use it in place of mayo or sour cream . My fav is Fage Greek yogurt with honey. YUMMY!
2. Almonds: They are high in vitamin E, a powerful antioxidant with cancer-fighting properties. Almonds are also higher in fiber than any other nut, which can help fend off constipation and hemorrhoids, two common pregnancy side effects. Add slivered almonds to salads, and hot or cold cereals. I keep nuts stashed in my car cousel and in my purse for daily snacking. And if you have never tried almond butter you need to. It is well worth the extra couple dollars. Just be ware not to eat too much. Never combine almond butter and a soon, you are liabe to eat the whole jar.
3. Salmon: Salmon contains omega 3 fatty acids can boost baby’s brainpower. One study done at Harvard Medical School found that infants born to mothers with higher blood levels of DHA (an omega 3 fatty acid) at delivery had better attention spans well into their second year of life.
Salmon is a good fish choice because of its low mercury content. Try a salmon burger with lettuce and tomato. Or a salmon pattie made with 3 oz canned salmon, 1/2 c dry oat meal, 1 egg and seasoning. Pan fry it and you are good to go. Add onion if you like.
4. Eggs Eggs are also nutrient-dense, which means they supply a great deal of nutrition for a very small calorie count. They are a great source of protein and they are easy on the stomach. Boil eggs to keep in the fridge so they’re ready to grab and go. My egg salad is made with egg whites, dijon mustard, celery and avocado.
5. Leafy Greens Good examples are spinach, kale, chard and collards greens. Greens are a great source of folate which as we all know is very important during pregnancy. Not to mention the darker the veggie the greater the source of nutrients. Add spinach to your soups, pastas and salads. Tear kale into bite size pieces and sprinkle with loive oil and salt. Bake until crispy and the result is healthy chips.
6. Iron Fortified Whole-Grain Cereals/Bread When you’re pregnant, the need for iron increases. Your baby is sharing your blood supply and many women can become anemic. Whole grains are packed with fiber and are a good carb. They should not be eliminated from any diet. especially that of a pregnant woman who needs all the energy she can get. Whole grains help to regulate blood sugar and prevent diabetes. Try a bowl of cereal with raisins and a cup of skim milk for a healthy nighttime snack.
7. Berries Berries are the powerhouse of the fruit family. And berries are sweet so, when you’re feeling queasy, they can be easier to get down than vegetables. Layer yogurt with All Bran cereal and berries for a yummy fruit parfait.
8. Lean MeatRed Meat is one of the best sources of iron. Though make sure to cook it thouroughly. Your baby will need to use and store enough to last through his or her first few months of life. The protein in meat helps repair and replace body tissues, such as muscle. Try grass-fed hormone free, organic or beef or leaner types like buffalo. Combine meat with tomato sauce to help iron absorption and serve over whole wheat pasta.
9. Lentils & Beans From what I have read lentils and beans are the wonder food, especially edamame. Lentils and beans provide soluble fiber, which helps a pregnant woman maintain stable blood sugar levels and keep cholesterol levels in check Try beans in stir frys, salads and wraps. Throw canned beans into soups, stews and chili. Replace beans in any meat dish for a healthy alternative.
10. Water Though water is not actually a food, it is THE single most important thing a pregant woman can take in. One of the most common probelms prenant women face is dehydration. Whilemany foods contain water, such as, watermelon, lettuce and cucumbers, it is important to drink at least 10 12 oz glasses of water a day. A clear broth soup and fruit juice can also help.
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