Before you reach for the cookie jar, think of your growing baby and take a peek at these nutritious and delicious food ideas!
Pregnancy is an important time to think more carefully about what you’re eating, since these foods will be the main source of nutrients for your growing baby. Get off to a good start with these pregnancy super foods.
photo credit: Doesn’t this make you hungry?!
1. Whole grains: Enriched, whole-grain breads and cereals are fortified with folic acid and iron and contain more fiber than white bread and rice. Some good ways to incorporate whole grains: Oatmeal for breakfast, a sandwich on whole-grain bread at lunch, and whole-wheat pasta or brown rice for dinner. Add barley to soups for thickness and flavor. If you like to bake, use whole wheat, oat, rye, or spelt flour.
2. Beans: Legumes are a good source of protein, fiber, and key nutrients such as iron, folate, calcium, and zinc. There are lots to choose from: black beans, white beans, pinto beans, lentils, black-eyed peas, and kidney, garbanzo, or soy beans! Try them in chili and soups, salads, pasta and rice dishes.
3. Salmon: A great source of protein, B vitamins, and Omega-3 fatty acids, which promote brain development and vision in babies. Try it grilled, broiled, or on a salad. Although salmon is relatively low in mercury compared to other fish, experts advise no more than 12 ounces of salmon per week.
4. Eggs: Eggs a good source of protein that provides amino acids you and your baby need, and contain more than a dozen vitamins and minerals, including choline and lutein. They’re versatile too: Hard or soft boiled, sunny side up, omelets filled with veges and cheese, on a sandwich… Just be sure not to eat undercooked or raw eggs.
5. Berries: Berries are bursting with vitamin C, potassium, folate, and fiber. Blueberries, raspberries, and blackberries… they are a delicious snacks and taste great in pancakes, on top of cereal, in your yogurt. If you can’t get them fresh, look in the freezer section.
6. Low-fat yogurt: One cup of plain, low-fat yogurt contains more calcium than milk, and is high in protein. Avoid flavored yogurts for their high sugar content. Improve the taste with fruit, nuts, granola, or my personal favorite: date honey!