1st Trimester - ANCHOVIES
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00Angela00
Posts: 1,077 Member
Sure, Anchovies may not be your most desired food right now if your first trimester is full of bouts of nausea and mad dashes to the toilet to vomit. However, some of you may actually be craving anchovies! (Yes, cravings are common during the first trimester).
ANCHOVIES AT A GLANCE:
Serving Size: 3 oz
Calories: 111
Saturated Fat: 1 g
Protein: 17 g
Fiber: 0 g
Calcium: 12%
Vitamin A: 1%
Vitamin C: 0%
Iron: 13%
* Anchovies are a tasty, naturally salty snack. And they're full of protein that can help you feel full, a great strategy for avoiding feelings of nausea. So if these tiny fish don't make your stomach turn, order some on your pizza or crack open a can and enjoy them with some whole-grain crackers.
* The fats in anchovies are extremely healthy for both you and your baby. Anchovies and other small fish contain high amounts of omega-3 fatty acids
* In a 3-ounce serving of anchovies, you'll find about 450 mg of EPA and 775 mg of DHA, which makes it a great source of these healthy fats.
* Scientists have been discovering the amazing health benefits of these good fats and the devastation that occurs when you don't eat enough of them, including an increased risk of heart disease and mood-related problems.
* Omega-3 fatty acids are vital to brain cells, and during this first trimester, your baby's brain is forming at an amazingly fast rate. It needs a lot of omega-3s to develop optimally.
* You'll also find a lot of choline in your anchovies.Choline may not be a vitamin by definition, but it is an essential nutrient. The body only produces a small amount, so you need to get it from foods.
* Choline is needed to make acetylcholine, an important neurotransmitter that is involved in controlling muscles, memory, and many other functions. Pregnant Woman need about 450 mg of choline daily to ensure that they are getting adequate amounts.
* If these little fish are tasty to you, then you should definitely dig in. Packed with calcium and iron, two nutrients your body is in higher need of these days, and full of good fats to support your mood and proper brain development in your baby, anchovies are an excellent food to include in your pregnancy diet.
* There is one warning though: There's a lot of sodium in anchovies, which is great for satisfying those salty food cravings, but be sure to reduce your sodium intake in other areas of your diet and drink enough water to compensate.
FOLATE MAY NOT BE ENOUGH
Folate's ability to prevent neural-tube defects such as spina bifida is well known. Now researchers are discovering that choline may also play an important role in the proper formation of the neural tube in the fetus. In a case-control study involving more than 880 pregnant women, researchers found that women who consumed higher amounts of choline had up to 72 percent lower risk of a neural-rube defects in their babies. Eating choline-rich foods like anchovies or eggs can help you lower your risk.
TASTY TIPS
Anchovies are a classic ingredient of Caesar salad, which is a great way to add some anchovies to your menu. They're delicious with feta cheese and kalamata olives on Greek salads. Or try them in a Caesar variation with romaine lettuce, red onion, mandarin oranges, yellow or orange bell peppers, and shredded Asiago or Swiss cheese. A simple dressing of extra-virgin olive oil and balsamic vinegar is all you need to make this salad irresistible!
ANCHOVIES AT A GLANCE:
Serving Size: 3 oz
Calories: 111
Saturated Fat: 1 g
Protein: 17 g
Fiber: 0 g
Calcium: 12%
Vitamin A: 1%
Vitamin C: 0%
Iron: 13%
* Anchovies are a tasty, naturally salty snack. And they're full of protein that can help you feel full, a great strategy for avoiding feelings of nausea. So if these tiny fish don't make your stomach turn, order some on your pizza or crack open a can and enjoy them with some whole-grain crackers.
* The fats in anchovies are extremely healthy for both you and your baby. Anchovies and other small fish contain high amounts of omega-3 fatty acids
* In a 3-ounce serving of anchovies, you'll find about 450 mg of EPA and 775 mg of DHA, which makes it a great source of these healthy fats.
* Scientists have been discovering the amazing health benefits of these good fats and the devastation that occurs when you don't eat enough of them, including an increased risk of heart disease and mood-related problems.
* Omega-3 fatty acids are vital to brain cells, and during this first trimester, your baby's brain is forming at an amazingly fast rate. It needs a lot of omega-3s to develop optimally.
* You'll also find a lot of choline in your anchovies.Choline may not be a vitamin by definition, but it is an essential nutrient. The body only produces a small amount, so you need to get it from foods.
* Choline is needed to make acetylcholine, an important neurotransmitter that is involved in controlling muscles, memory, and many other functions. Pregnant Woman need about 450 mg of choline daily to ensure that they are getting adequate amounts.
* If these little fish are tasty to you, then you should definitely dig in. Packed with calcium and iron, two nutrients your body is in higher need of these days, and full of good fats to support your mood and proper brain development in your baby, anchovies are an excellent food to include in your pregnancy diet.
* There is one warning though: There's a lot of sodium in anchovies, which is great for satisfying those salty food cravings, but be sure to reduce your sodium intake in other areas of your diet and drink enough water to compensate.
FOLATE MAY NOT BE ENOUGH
Folate's ability to prevent neural-tube defects such as spina bifida is well known. Now researchers are discovering that choline may also play an important role in the proper formation of the neural tube in the fetus. In a case-control study involving more than 880 pregnant women, researchers found that women who consumed higher amounts of choline had up to 72 percent lower risk of a neural-rube defects in their babies. Eating choline-rich foods like anchovies or eggs can help you lower your risk.
TASTY TIPS
Anchovies are a classic ingredient of Caesar salad, which is a great way to add some anchovies to your menu. They're delicious with feta cheese and kalamata olives on Greek salads. Or try them in a Caesar variation with romaine lettuce, red onion, mandarin oranges, yellow or orange bell peppers, and shredded Asiago or Swiss cheese. A simple dressing of extra-virgin olive oil and balsamic vinegar is all you need to make this salad irresistible!
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