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It is a special time in your life – you are having a baby. Nicole Johnson, mom of two children and Hy-Vee Dietitian, will share some tips for eating smart when expecting.
Think My Plate:
When pregnant, it is even more important than ever to eat a balanced, nutrient-dense diet. The government's guide for healthy eating, My Plate, can help pregnant women get the nutrients that are healthy at any stage of life. My Plate encourages half of our plate be fruits and vegetables, 1 quarter be grains, 1 quarter be protein and to include a serving of dairy.
Nutrients for Pregnancy:
Nutrients that are especially important during pregnancy are folic acid, iron, calcium, vitamin D and healthy fats. Talk to your doctor and/or a dietitian about how to get these nutrients into your diet.
Be Food Safe:
When pregnant, your immune system is comprised, which means you are more likely to get sick. In order to stay healthy, make sure you are washing your hands, sanitizing cooking surfaces, cooking food fully, keeping hot food hot and cold food cold.
Here are 2 recipes that are good for pregnant women or anyone!
All you need:
-8 cups coarsely chopped spinach leaves
-1 cup halved cherry tomatoes or grape tomatoes
-4 cups hot cooked pasta noodles (about 6 ounces dry)
-1/2 cup (2 ounces) shredded Asiago cheese
-2 tablespoons extra virgin olive oil -1/4 teaspoon salt -1/4 teaspoon freshly ground black pepper -1 (19-ounce) can cannellini beans or other type of white bean (garbanzo and "white beans" work well)
-2 garlic cloves, crushed and minced
-Additional cracked black pepper to taste (optional)
All you do:
Combine spinach, tomatoes, pasta noodles, cheese, oil, salt, pepper, beans and garlic. Sprinkle with cracked black pepper if desired.
Nutritional Analysis of original recipe (serving size 2 cups): Calories: 401; Total fat 12g, saturated fat: 3.4, Protein: 18.8g; Fiber 6.7g, Iron 6.4mg, Sodium 464mg
Source: adapted from www.cookinglight.com Serves: 4 (serving size: 2 cups)
Smart Baby Smoothie
All you need:
1 cup unsweetened Frozen Strawberries
1 cup skim milk
One 6-ounce container of vanilla yogurt of your choice
2 teaspoon milled flax seed
All you do:
Peel banana, break into chunks and place in blender. Add strawberries, milk, yogurt, and flax seed. Blend until smooth.
Nutrition Facts per serving: 180 calories, 2gm fat, 0.5gm saturated fat, 5 mg cholesterol, 9gm protein, 35gm carbohydrate, 5gm fiber
Nicole Johnson represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community. Nicole is a member of the Academy of Nutrition and Dietetics.
This information is not intended as medical advice. Please consult a medical professional for individual advice.