Over the course of your life, your body has allowed you to walk, run, laugh, cry, downward-dog, and drop it like it’s hot. Yet, during pregnancy, a womans body goes through the most incredible journey yet – building a tiny human. As a mother, you want the best for your little one, therefore providing top-notch nutrition over the course of 40 weeks is ultimately the best gift you can give your baby as you anticipate their arrival. Keep in mind, there is nothing wrong with hanging out with our pals Ben & Jerry when the cravings come a knocking (because they will), just be sure the proper nutrients are also consumed – after all, you are eating for two.
- Folic acid: Also known as folate, it is a B vitamin that is crucial in helping prevent birth defects in both the baby’s brain and spinal cord. The goal of 600 mcg/day, is an amount commonly found in a prenatal vitamin, however, food sources include dark, leafy greens, fortified cereals, breads, beans and citrus fruits. As an added bonus, these particular food items are fiber-filled, which helps prevent constipation — a common symptom during pregnancy.
- Omega-3’s: Contrary to popular belief, it is safe for women to eat fish while pregnant, as long as it’s low in mercury. Salmon, for example, is a great option as it is high in vitamin D and filled with heart-healthy omega-3’s, making it a “fin-fin” for both mom and babe. Additional seafood picks to reap the omega-3 benefits include herring, trout or mussels. If mom can’t stomach fish, make sure the prenatal chosen includes 200 mg of DHA (a key omega-3 fatty acid that is important for baby’s brain and eye development).
- Choline is a nutrient that also plays a key role in baby’s brain development and teams up with folate to help prevent neural tube defects. It’s recommended that pregnant women include 450 mg of choline daily, so look to eggs, meat, dairy, cauliflower and broccoli for the boost you need to help baby grow properly.
The body is a miracle, so give it grace as it changes — and grows. Weight gain in pregnancy is inevitable. It’s going to happen, as it should. Just remember, there is a fine line between eating for two and eating twice as much. You certainly should be increasing the amount of certain nutrients as discussed above, but you only need ~300-500 calories more each day. Excessive energy intake can increase your risk of gestational diabetes, high blood pressure, and all the aches and pains associated with the extra pounds packed on. Case in point – enjoy this time in your life, but don’t treat it as an all-day pass to the buffet line. Glow and grow healthfully, mama! Bumpin’ isn’t easy. But, it is always worth it!
The information is not intended as medical advice. Please consult a medical professional for individual advice.
Recipe: Baked Tilapia with Rice and Beans
Serves 3
All you Need:
1 tsp. Hy-Vee chili powder
1 ⅛ tsp. Hy-Vee garlic salt
⅛ tsp. smoked paprika
3 (6-8-oz.) Hy-Vee Rainforest tilapia fillets
1 tbsp. Hy-Vee canola oil
½ c. Hy-Vee Short Cuts chopped white onions
⅓ c. Hy-Vee Short Cuts chopped red bell peppers
1 (10-oz.) pkg. Hy-Vee Steam Quick frozen brown rice
3 tbsp. fresh lime juice
1 tbsp. water
½ tsp. Hy-Vee ground cumin
¼ tsp. Hy-Vee cayenne pepper
1 (15-oz.) can Hy-Vee no-salt-added black beans
8-oz. Hy-Vee Short Cuts pineapple
¼ c. Hy-Vee Short Cuts chopped red onions
2 tbsp. cilantro
Lime wedges
All you Do:
- Preheat oven to 400 degrees. Line a large baking sheet with foil; spray with nonstick spray and set aside.
- Combine chili powder, ½ teaspoon garlic salt, and smoked paprika. Pat fish dry with paper towels. Sprinkle both sides with chili powder mixture. Place fish on prepared baking sheet. Bake 8 to 10 minutes or until fish easily flakes with a fork (145 degrees).
- Meanwhile, heat 1 tablespoon oil in a large nonstick skillet. Add white onions and bell peppers; cook over medium heat for 3 to 4 minutes or until softened, stirring occasionally. Stir in frozen rice, 2 tablespoons lime juice, water, ½ teaspoon garlic salt, cumin, and 1/8 teaspoon cayenne pepper. Cook for 2 to 3 minutes or until rice is tender, stirring occasionally. Remove from heat; stir in black beans.
- For salsa, stir together diced pineapple, red onions, 2 tablespoons chopped cilantro, remaining 1 tablespoon lime juice, remaining 1/8 teaspoon garlic salt, and remaining 1/8 teaspoon cayenne pepper. Serve salsa and lime wedges with tilapia and rice-bean mixture. Garnish with cilnatro sprigs, if desired.
