Babies, Parenting, Child Health, Infant Nutrition

Baby Development – 7 Power Packed Pregnancy Foods

09.12.2008 | 3:09:10 pm | Posted by mummums

By Colleen Hurley, RD, Certified Kid’s Nutrition Specialist

baby development, baby nutrition Amongst the many changes taking place throughout your body during pregnancy, food cravings tend to top the list. Nutrient requirements increase during pregnancy, so it can be difficult to balance the foods you need with the foods you actually want. A well balanced diet rich in whole grains, nuts, legumes, fruits, vegetables, and lean meats will provide you with what you need, but there are a few foods that pack more bang for your buck. Here are 7 power packed pregnancy foods that are both delicious and nutritious:

1. Fish: several studies over the past year have found eating fish during pregnancy boosts babies’ development. Fish contains an excellent source of omega 3 fatty acids, which contain the mega nutrient DHA.
Try: salmon or cod roasted with lemon, olive oil, and fresh herbs
Servings: limit consumption to 2-3 6 ounce servings per week of low mercury fish, but pass on the sushi until after pregnancy

2. Dark Chocolate: Chocolate lovers everywhere, rejoice! Studies have shown that the chemical theobromine, found in dark chocolate, may help prevent preeclampsia, a dangerous pregnancy condition indicated by elevated blood pressure.
Try: The darker the chocolate; the greater the amount of theobromine

3. Dark Green Vegetables: There is not much you don’t get from eating your greens. Loaded with vitamins, antioxidants, and minerals dark green vegetables are certainly a power food.
Try: spinach, broccoli, kale, or chard steamed or sautéed then splash with a little lemon juice or vinegar

4. Avocados: Often referred as one of nature’s perfect foods, avocadoes provide all the nutrients you need. Avocadoes contain folate, vitamin E, beta-carotene, and heart healthy monounsaturated fats.
Try: guacamole or avocado slices on your favorite sandwich

5. Berries: berries are loaded with vitamin C and a unique mix of antioxidants depending on the color of the berry. Berries also contain folate, magnesium, and potassium.
Try: Blueberries, strawberries, blackberries, or huckleberries in a smoothie or stirred into breakfast cereal

6. Sweet Potatoes: Sweet potatoes provide more nutrients and less calories than a regular potato so this power food seems to be a simple choice. The yellow-orange color of the sweet potato is due to the rich source of vitamin A, a nutrient that is vital for normal fetal development.
Try: mashed or baked sweet potatoes, or slice and roast with olive oil
*Note: While excess amounts of vitamin A during pregnancy can have harmful effects, toxicity only occurs from sustained high dosages of 15,000 IU’s or greater; an amount that is difficult to get from food or even prenatal vitamins.

7. Kefir: A fermented milk product, Kefir is loaded with beneficial bacteria that help maintain a healthy digestive tract and contains the much needed calcium, vitamin D, and B12 pregnant women need along with a good source of protein. Yogurt is also fermented, but provides food for the friendly bacteria, whereas kefir can help to colonize the intestinal tract. Word to the wise: Kefir does contain dairy, but the fermentation process destroys much of the lactose- the milk sugar undigested by people who are lactose intolerant.
Try: Starting with small amounts of Kefir and gradually increase if well tolerated

8. Beans: Beans and legumes are nutrient dense, containing just about all the nutrients expecting women need including folate, B vitamins, calcium, iron, and fiber.
Try: Pureeing cooked black beans with cumin, cilantro, and a pinch of salt for a tasty bean dip
Please be sure to maintain regular prenatal check ups for a healthy pregnancy and discuss any questions you might have regarding pregnancy nutrition with a healthcare professional.

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