**We have a SPECIAL TREAT on the blog today! My nutrition-minded, talented, knowledgeable friend, Danielle Bolea, took some time to write an entry about nutrition and pregnancy. Double bonus: her mom, Tricia White (who is like a second mom to me), is a food blogger for Friends Food Family, so she has linked up her suggestions with some recipes. What a dynamic duo; enjoy!**
Food plays a significant role in one’s pregnancy. During this time it is important to maintain a healthy diet; however, many women run into symptoms that make it difficult to uphold proper nutrition. Yes, I’m talking about morning sickness, heartburn, and constipation. Here are some helpful tips and recipes that may help alleviate symptoms with home remedies.
Due to an increase in hormones, many pregnant women face morning sickness within their first trimester; although, sometimes the symptoms can prolong throughout an entire pregnancy. If you are experiencing signs of morning sickness (nausea/vomiting), try these tips to ease back into a normal eating pattern:
- Avoid foods and smells that trigger your nausea.
- Eat dry/bland foods that are low in fat such as rice, toast, crackers or a baked potato. Gradually introduce foods as you feel better.
- Keep water, ginger ale, or crackers by your bedside. Try eating/drinking a little bit before getting up. Allow some time for digestion and rise slowly.
- Eat smaller meals throughout the day (5-6) rather than three large meals.
- Drink less water with your meals and obtain the rest of your needs throughout the day.
Another common symptom amongst pregnant women is heartburn. Hormones released during pregnancy relax the stomach muscles that keep acid from moving into the esophagus; thus, creating acid reflux/heartburn. Eliminating some of the foods below may help manage/avoid your discomfort.
- High-fat, fried, rich foods
- Spicy foods (foods made with paprika, chili, vinegar, jalapeno, hot sauce)
- Tomatoes and tomato products
- Citrus fruit and juice (lemons, limes, oranges, grapefruit)
For relief, try eating low-fat yogurt or drink a glass of low-fat milk; you want to make sure these dairy items are low in fat since high-fat products tend to cause heartburn. Be sure not to lie down for 30 minutes after consuming your meals; this will only contribute to your symptoms. These remedies work for different individuals, and may not provide you instant relief. It’s important to recognize the foods that trigger your heartburn, and eliminate them from your diet.
The growing of your uterus during pregnancy places pressure on other organs within the body, including the intestines. This compression can often cause constipation making it a common symptom amongst most pregnant women. It is important to exercise routinely, drink plenty of fluids, and incorporate high fiber foods into your diet. Need help distinguishing which foods are rich in fiber? Here is a helpful list:
- Whole Grains (mix it up!): bran cereal (Raisin Bran), oatmeal, granola (Kashi bars), brown rice, quinoa, barley, faro, whole wheat pasta. Recipe idea: Quinoa, mango and black bean salad (pictured above).
- Fruits and vegetables: avocados, raspberries, blueberries, blackberries, strawberries, apples, pears, grapes, broccoli, brussels sprouts, artichokes, leafy greens (spinach, kale – although, they don’t have as much fiber as some of the foods listed prior). Recipe idea (substitute a pregnancy-friendly cheese, if you so desire): Green apple, avocado, and chicken salad.
- Beans: lentils, black beans, lima beans, split peas, kidney beans. Recipe idea: Chunky beef and bean chili (the beer in it is just a tease!).
- Nuts and seeds: almonds, walnuts, flaxseed. Recipe idea: Epicurious’ Shaved Summer Squash Salad.
Here are some recommendations for incorporating fiber into your everyday meals:
- Add fruit OR flaxseed to your oatmeal/cereal – (ex: oatmeal with raspberries or blueberries and sliced almonds). Or, substitute whole wheat flour and try this recipe for blackberry oatmeal breakfast bars.
- Add flaxseed, spinach/kale, or almond milk to a smoothie.
- Spread avocado on sandwiches or whole wheat toast for breakfast.
- Add beans to your salads and soups.
- Make whole grain salads with quinoa, barley, or faro. Mexican style: corn, beans, tomato, red onion, cilantro, lime juice, avocado, shredded chicken (your choice of meat) – add refried beans, salsa, or your choice of dressing (ranch). Recipe idea: Roasted corn and black bean salad (pictured above, just add your favorite whole grain!).
Mediterranean style: red/green peppers, scallions, (black or Kalamata) olives, tomato, lemon juice, parsley, shredded chicken (choice of meat) Recipe idea: Greek Pasta Salad (substitute quinoa or whole wheat pasta and a pregnancy-friendly cheese for best results-pictured left).
* Enjoy a simple salad of spinach, red onion, almonds, dried cranberries, balsamic vinaigrette
* Try kale, roasted sweet potatoes, beets (marinated), balsamic dressing
A little about Danielle:
Danielle is a graduate from Keene State College with a degree in Nutrition. She currently works as an Executive Assistant to the Chief of Radiation Oncology at Beth Israel Deaconess Medical Center. Nutrition is still her passion, and she thoroughly enjoys cooking and modifying recipes so they’re easier to make and healthier for you. Breakfast is her favorite meal to cook and is a hobby she looks forward to on the weekends (and I can tell you from experience IT’S DELICIOUS). Danielle enjoys educating others about nutritional lifestyles and guiding them in a healthy direction.
Thank you Danielle! Thank you Tricia! Please let us know how these recipes turn out 🙂