Healthiest Foods for Pregnancy: 1st Trimester: ALMONDS

00Angela00

ALMONDS
Almonds are a great source of folate, one of the most important nutrients for you in the first trimester. Folate is the natural form of folic acid, and folic acid supplementation is recommneded for prevention of birth defects. Eating foods such as almonds that contain folate can help boost you and your baby's folate levels, supporting a healthy pregnancy. In your handful of almonds (20-25 nuts) you'll find 10 mcg of folate. It's worth noting that if you're having more than one baby at a time - let's say twins - you probably need even more folate/folic acid.

ALMONDS AT A GLANCE:
Serving size: 1 oz (20-25 almonds)
Calories: 169
Saturated Fat: 1g
Protein: 6 g
Fiber: 3 g
Calcium: 8%
Vitamin A: 0%
Vitamin C: 0% Iron: 5%

* Ignore the silly rumors that almonds are fattening. A study in teh British journal of Nutrition reported that eating up to two 1-ounce (20-25 almonds) servintgs of almonds per day helps you feel full and satisfied and also helps promote a healthy weight.

* Research on nutrition in pregnancy suggests that reducing the glycemic load of foods may improve prenancy outcome. Foods with a low glycemid load, such as vegetables, nuts, and berries, are easy for your body to use.

* research suggests that diets with a low glycemic load during pregnancy may reduce the risk of gestational diabetes and may also reduce the risk of having a baby that is considered large for his or her gestational age. (Don't restrict your food intake during pregnancy, just make them healthier choices)

* Almonds are a source of antioxidants, which are natural compounds that help you and your baby fight free radicals.

* Studies have connected almond consumption with health-healthy effects.

*Almonds elevate the good cholesterol in the blood and lower the levels of cholesterol.

* Since almonds improve your blood circulation, more oxygen and nutrients can reach your baby, so he or she is sure to get all the building blocks he or she needs to grow big and strong.

* Buy almonds that are uniform in color and not withered or limp. Raw almonds are delicious, but if you prefer yours roasted, read the label and choose "dry roasted" almonds over "roasted"; dry roasted almonds have not been cooked in oil. Eat whole rather than peels or blanched almonds.

JONNY'S TASTY TIPS
one ounce of almonds (or smear of almond butter) together wiht a pieec of fruit like an apple makes a great snack. It's one of my favorites! The almond butter also tastes great smeared on a few sticks of celery. Either snack has only about 250 calorites for guilt-free goodness!