Hello, beautiful mamas,
eating foods that are full with pure energy and nutrients that will nourish your body will help you not just feel good, but will also directly affect the health of your baby.Apart from the most obvious foods like fresh fruits, vegetables and whole grains it is also time to pay attention to the proteins and fats, that you consume.
I am in my 11-th week of pregnancy and I have found, that if I don’t include some of the foods listed below in my meals I tend to feel lethargic and light-headed. Apart from the fact that this time I am experiencing a great morning sickness. I find myself feeling VERY hungry at times. I find this pregnancy very different from my previous three. It could be because of my diet, it could be because of my age or simply because every pregnancy is different.
So here is a list of foods, that I find to help me and I hope you will find the list useful.
1.Beans, Legumes and Lentils.
All beans including kidney, black, white and red beans, chick peas and lentils and all the other varieties from their families are full with nutrients and slowly released energy. They are high in protein(amino acids) antioxidants, fibre, protein, B vitamins, iron, magnesium, potassium, copper and zinc. Those little monsters are versatile. All beans are great base for many kinds of curries, burgers, stews or casseroles, but as well as that they are a nice addition to your salad and they make a nice spicy wrap. Lentils are wonderful in soups and the variety is almost endless. And where will I be without chickpeas, that make the “holy” hummus. This simple and uniquely tasty dip is one of the foods I simply can not part.
Whole grains contain lots of nutrients including fibre, several B vitamins (thiamin, roboflavin, niacin and folate) and minerals including iron, selenium and magnesium. Try to eat as much as possible unrefined grains as they contain the nutrients, that you need. If you like baking make spelt flour bread or oatmeal cookies. Also adding bulgur wheat or amaranth grains to your soup will not only give it a nice thick texture, but also will provide you with the health benefits of eating whole grains.
Whole grains are sources of magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium protects cells from oxidation. It is also important for a healthy immune system and keeping yourself healthy will keep your baby healthy.
3.Leafy green vegetables
When it comes to pure plant power there is nothing like green leafy vegetables freshly grown and eaten in season. They carry the sun energy in every bite and all these green monsters will give a wonderful boost of iron, amino acids and a bunch of vitamins and minerals. This is Nature’s medicine. The best part about leafy green vegetables is that you can eat as much as you want of them. They are high in Vitamin C, Vitamin E, calcium, folate, magnesium. Choose from salad leafy greens like radichio, wild rocket, lettuce and Swiss chard(high in Vitamin K). Why don’t you add some watercress to your sandwich or a big bunch of spinach in your curry just before serving? These foods are very easy to include in your daily meals as they can be added to almost any dish, regardless if it’s lunch dinner or breakfast.
4.Nuts and seeds
Simply a handful of raw or sometimes cooked nuts can enhance your diet while pregnant. Nuts are very filling , especially when eaten raw. Take a handful of almonds(high in calcium) or cashew nuts(high in copper which is vital in iron utilization, bone health and elimination of free radicals) with your breakfast or as a mid day snack and you would immediately add some protein to your meal. Seeds are even more special. Choose hemp seeds and flax seeds for omega 3 oils. Walnut oil is also high in Omega 3 fatty acids and it makes a nice salad dressing when mixed with balsamic vinegar. Sprinkling some sesame seeds will add calcium and magnesium to your diet. Those are vital minerals for a healthy bone development and energy. Try pumpkin seeds in your salad or they also make a lovely part of a snack that you can enjoy any time. Pumpkin seeds contain a wide variety of nutrients including magnesium and manganese, copper, and zinc . They also contain plant compounds known asphytosterols and free-radical scavenging antioxidants
Bonus super foods: Folate-rich foods
Folate (folic acid), another B vitamin, helps the body form red blood cells.
When I went for my first check up with my midwife the first thing that i was offered was to get some folic acid tablets. Personnaly I prefer to stick to the natural form of folic acid, which is called folate and here is a list with folate rich foods.
- Dark green leafy vegetables such as spinach, collard greens, mustard greens, turnip greens and broccoli.
- Legumes such as dried beans and peas (black-eyed peas and black, pinto, kidney and navy beans) and peanuts.
- Orange juice and oranges.
I hope you find this list helpful. Enjoy your meals and be well.
Thank you very much for stopping and please feel free to leave me a comment in the box below.
Lots of Love,