Many women see pregnancy as an excuse to eat whatever they want, whenever they want. It is a tempting thought. When you are always hungry and often emotional, it’s so much easier to grab a bag of chips than it is to chop up a salad. But before you crack open that bag of Doritos, consider why you are so hungry. All of that extra food you eat now is going to grow and nourish the little baby in your belly. In fact, the link between what you consume and the health of your baby is much stronger than once thought. Recent animal research shows that a salty, sugary, high-fat, low nutrient-dense diet during pregnancy can determine your baby’s taste preferences after they are born. When you add that to the risk of birth defects and pre-term labor associated with a poor diet, it gives you plenty of reason to eat well. So what do you eat for nine months? Here are seven foods that are great for your baby.
- Avocados: Rich in folic acid (vital to forming your baby’s brain and nervous system), potassium, vitamin C, and vitamin B6 (which helps baby’s tissue and brain growth), avocados are a delicious way to get your vitamins. They are also very filling and can help with morning sickness. Spread some ripe avocado on your whole grain roll as a healthy substitute for mayo. Keep in mind that avocados are high in fat (though the very good kind) and calories, so practice portion control.
- Broccoli: This vegetable has plenty of vitamins A and C, with a calcium bonus (great for mama and baby’s bones), as well as folic acid. Toss into pasta or casseroles, stir-fry with seafood or chicken, serve steamed or dunk in dip.
- Carrots: Carrots are number one when it comes to vitamin A, so they are perfect for developing your baby’s bones, teeth, and eyes. Munch carrots on the go or shred them into almost anything (from salads to meatloaf to cakes to muffins). Carrots are also a good source of vitamins B6 and C, and fiber.
- Edamame: These green pods are actually cooked soybeans — and they as fun to eat as they are to say. Packed with protein, calcium, folic acid, and vitamins A and B, edamame can be scooped up by the handful as a snack (salt them lightly, and you’ll never miss the chips), or tossed into just about anything you’re cooking, like soups, pasta, casseroles or stir-fry.
- Lentils: Experiment with beans for folic acid and protein, vitamin B6, and iron. Lentils are the most intestine friendly legume and readily absorb a variety of flavors from other foods and seasonings.
- Yogurt: Cup for cup, yogurt contains as much calcium as milk — but it’s packed with protein and folic acid too. And the active cultures in yogurt can prevent stomach upset, as well as yeast infections. Blend it with fruit into satisfying smoothies, layer with granola in a breakfast parfait or use it as a low-calorie substitute for sour cream or mayo in sandwich fillings, dips, and salad dressings.
- Nuts: Nuts are chock-full of important minerals (copper, manganese, magnesium, selenium, zinc, potassium, and even calcium) and vitamin E. And even though they’re high in fat, it’s mainly the good-for-you kind — especially baby- brain-boosting DHA, which is found in walnuts. Toss them into salads, pasta, meat, or fish dishes, and baked goods.
