Eating Well for Yourself and Baby

From our provider:

 

A healthy, nourishing diet is key for both you and your baby throughout your pregnancy and beyond. In addition to plenty of water, our suggestions below will ensure you get all the extra nutrients you and your growing baby need.

Fish

Cuts of fish that are plentiful in omega-3 fatty acids, like salmon, aid in brain and visual development and are essential for a healthy pregnancy. Add flaked salmon to salads, grill salmon steaks for an easy dinner, or, for a special meal prepare our Ginger Salmon with Honey-Soy and Wasabi.

If you don't like fish, supplement your diet with flax seeds or flax oil - two other top sources of omega-3 acids.

Eggs

Versatile and packet with nutrition, eggs are an excellent source of iron and vitamin A -- two essential components to a healthy pregnancy. And, despite the egg whites-only trend, the yolks pack most of the nutrition, so you don't want to skip 'em.

More than just for breakfast, try eggs at dinner in a frittata or make curried egg salad (just add a few shakes of curry powder to your favorite egg salad recipe) on whole wheat bread for lunch.

Yogurt

An excellent source of calcium, yogurt also tops our list of essentials for pregnant and nursing women. Plus, yogurt supplies your body and baby's with probiotic bacteria which promotes intestinal health too.

Blend yogurt with frozen berries and milk for a tasty smoothie -- add flax oil for an added boost!

Legumes

Dried beans (aka legumes) are a nutrient-rich, tasty source of protein that also offer a plentiful supply of fiber plus iron, folate AND magnesium.

Enjoy lentil soup with whole wheat pasta for a hearty lunch, dip carrot and celery sticks in hummus as a snack, or make black bean and grilled chicken fajitas with tortillas, guacamole (avocados are yet another pregnancy-friendly food) and salsa for a satisfying, healthy dinner.

Nuts

A handful of nuts go a long way -- these protein-rich morsels also pack a good supply of fiber, vitamin E, magnesium, calcium and essential fatty acids.

Stash a supply of almonds in your purse for on-the-go snacking, spread peanut butter on waffles for a nutritious alternative to the empty calories and sugar of syrup, or add walnuts to a salad.

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