We tend to hear lots about what not to eat when we are pregnant, but not enough about what we actually should eat. A growing baby needs enough of the right nutrients to properly develop and a mom needs the right ones to fight fatigue and sickness. Below are 25 power foods for both baby and mom. And remember, every woman is unique, so check with your doctor before making any major dietary changes.
1. Leafy greens
You’ll be hard pressed to find any list of the healthiest foods to eat, pregnant or not, that doesn’t include these powerhouses. Great leafy green options include kale, mustard greens, spinach, bok choy, Swiss chard and collard greens. According to nutritionist Jill Nussinow, MS, RD, adding these greens to your diet is the best way you can improve your health. They are packed with fiber, folic acid, iron and a host of other nutrients. My favorites, kale and bok choy, are also great sources of vitamins A and C, plus calcium.
2. Pinto beans
Any beans are a great source of protein and fiber, but pinto beans are particularly healthy with high levels of iron, phosphorous and copper, all three of which are needed for a baby to develop properly.
3. Broccoli
Great for your breast health at any point in life, broccoli also gives you essential nutrients for pregnancy. These include fiber, calcium for healthy bone and teeth formation, folic acid to help prevent neural tube defects, and vitamin C.
4. Avocado
Avocados are a fantastic source of good fat and iron, plus vitamins B3 and E. They are a great satisfying snack – try making guacamole or adding slices to sandwiches.
5. Brown rice
Packed full of fiber, iron and vitamins, brown rice is a healthy alternative to white rice or refined grains. Lots of refine grains and white breads have folic acid added in, but there’s no need with brown rice – it is already naturally there!
6. Leeks
A good source of calcium, leeks not only aid in your baby’s bone development, but can also help with pregnancy insomnia. This mild plant also contains vitamin K and B6, and is great to add to soups.
7. Chives
Chives are an easy way to garnish a variety of dishes, and are great sources of vitamins and minerals, including folic acid and magnesium, which can help with the common pregnancy problem of constipation.
8. Oatmeal
Oatmeal is full of fiber and iron, and makes for an excellent energizing breakfast. It is best to skip the pre-cooked packages and make it yourself from whole oats to avoid excess sugar and retain the most vitamins and nutrients. If you need to avoid gluten, be sure to buy oats labeled “gluten-free.” Oats don’t naturally contain gluten, but can be contaminated with gluten from other grains unless care is taken with farming and packaging methods.
9. Oranges
Filled with vitamin C and fiber, oranges are a healthy and sweet snack option. Vitamin C is necessary for making collagen, thus assisting in bone growth, and also helps your body fight infection and absorb iron from other foods.
10. Tofu/Tempeh
Tofu and tempeh are easy options for vegetarians and vegans to ensure enough protein during pregnancy. Tofu is a versatile and inexpensive soybean product, and is easy to add to a large assortment of dishes. Tempeh is a less refined and fermented soy product with a higher content of protein, fiber and vitamins than tofu. If you are gluten-free, make sure you read the tempeh package carefully to avoid varieties that include extra grains.
11. Pumpkin seeds
Great for an easy snack, pumpkin seeds contain lots of protein, magnesium and zinc. Lightly coat raw seeds in oil, sprinkle with salt, and then roast until golden and crispy.
12. Almonds
Almonds have protein, magnesium, fiber and calcium. If you don’t eat dairy, almonds and almond milk can help you get the calcium you and your baby need. Add almond milk to oatmeal and top salads with sliced almonds.
13. Carrots
In addition to other vitamins and minerals, carrots have lots of beta carotene, which is necessary for cellular and brain development in fetuses.
14. Figs
Packed with fiber, these are also a great source of vitamin K, potassium and iron. Figs are a healthy way to satisfy a sweet craving.
15. Black beans
These contain tons of fiber, which can lower cholesterol levels, and are another good way for vegetarians and vegans to get the protein they need. Black beans are also high in folic acid, iron, and antioxidants that can build up immunity levels.
16. Romaine lettuce
This crisp lettuce is rich in B vitamins and has calcium, folic acid and vitamin C. It also contains vitamin A, which supports healthy skin and hair.
17. Quinoa
Quinoa is a complete protein that contains a great balance of essential amino acids, one of the best in the plant world. It is gluten-free grain that is affordable and easily digestible.
18. Tahini
Made from sesame seeds, Tahini is a healthy snack that includes omega-6 oils, needed for baby’s immune and nervous system development, and thiamin for brain development. Spread on crackers or use it in homemade hummus.
19. Lentils
A wonderful (and cheap) protein source with tons of folic acid and iron, lentils are easy to add to soups and stews.
20. Brazil nuts
Brazil nuts contain high levels of thiamin, vitamin E and magnesium, and are one of the best sources for selenium, which is believed to help ward off cancer and heart disease and help regulate the immune system.
21. Chickpeas
Like the other bean choices on this list, chickpeas (also known as garbanzo beans) are high in protein, fiber and iron. They also contain vitamin K, which helps intestines function properly.
22. Miso – Miso is a fermented soy product that contains probiotics, or “friendly bacteria,” which aids in digestion. According to Jonny Bowden, Ph.D., C.N.S, “Fermentation helps neutralize the phytic acid in soy, making the nutrients easier for the body to absorb.” Miso has also been linked to lower breast cancer risks. Add it to soups or use it to make a salad dressing.
23. Nut butters – Upgrade your peanut butter and nosh on delicious and nutritious almond and cashew butters instead, both of which contain protein and iron.
24. Red bell peppers
These peppers contain lycopene, which is believed to reduce inflammation in the body. A 2003 study found that women who consumed adequate amounts of lycopene had lower blood pressure and were less likely to develop pre-eclampsia, a hypertension condition that can occur during pregnancy.
25. Cabbage
Cabbage contains folic acid, vitamin C and calcium. It also contains vitamin A, which aids in vision development and function, as well as body tissue growth and skin repair.
Since these foods are so important to eat during pregnancy, I’m going to try to incorporate as many as possible into my next few recipe posts. And don’t forget, when and where possible, organic is always best. If price and availability are issues, check out this list for the dirty dozen produce you definitely want to buy organic, and the clean 15 that are okay to buy non-organic: http://www.ewg.org/foodnews/.
P.S. All of these are vegetarian, vegan and gluten-free!
Cheers!
Morgo
Sources:
Bowden, Jonny, and Allison Tannis. The 100 Healthiest Foods to Eat During Pregnancy: The Surprising, Unbiased Truth About Foods You Should Be Eating During Pregnancy but Probably Aren't. Beverly, MA: Fair Winds Press, 2009.
Harms, Roger W. Mayo Clinic Guide to a Healthy Pregnancy. New York: HarperResource, 2004.
Nussinow, Jill. The Veggie Queen: More Than 100 Seasonal Vegetable Recipes. Santa Rosa, CA: Vegetarian Connection Press, 2005
Roberts, Holly. Your Vegetarian Pregnancy: A Month-by-Month Guide to Health and Nutrition. New York: Simon & Schuster, 2003.
Sharma, J.B., et al. "Effect of Lycopene on Pre-Eclampsia and Intra-Uterine Growth Retardation in Primigravidas". International Journal of Gynaecology and Obstetrics 81, no.1 (2003): 257-62.
No comments:
Post a Comment