Healthiest Foods for Pregnancy: 3rd Trimester: COHO SALMON

00Angela00

Salmon is one of the healthiest foods you can eat during pregnancy. Wild salmon is considered the healthiest type of salmon, and one of the tastiest is Coho salmon. Rich in omega-3 fatty acids, protein, and vitamins salmon is a perfect food to include in your diet during your third trimester.

AT A GLANCE:
Serving Size: 1/2 fillet (175 g)
Calories: 250
Saturated Fat: 2 g
Protein: 42 g
Fiber: 0 g
Calcium: 8%
Vitamin A: 4%
Vitamin C: 4%
Iron: 5%

* To ensure you are getting enough Omega-3's, eat a fatty type of fish such as salmon at least twice a week (a portion is about the size of a deck of cards) and snack on nuts and seeds to get other valuable essential fatty acids.

* The fats docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and arachidonic acid (AA) are absolutely critical for the development of your baby's nervous system, brain, and retinas.

* Once scientists realized that the good fats in fish are so important to brain and eye development, they started to look at whether an expectant mother's diet could affect her child's mental abilities later in life. Today, thanks to researchers around the world, we know that eating fish during your pregnancy can in fact make your baby smarter.

* By taking supplements (about 1,100 mg DHA and 800 mg EPA daily) pregnant women gave birth to babies with higher cognitive development scores. These children grew up to have higher IQ scores and better mental processing scores by the age of 4.

* A half-fillet of salmon includes 1,250 mg of DHA and 850 mg of EPA, almost the same amount taken in daily supplements by the women in the study cited above!

* A few weeks after you give birth, you'll be begging for a good night's sleep as the endless midnight cries from your new baby ring in your ears. But there's something you can do right now to give your baby- and you! - more restful nights. Researchers have found that women who eat lots of DHA during pregnancy give birth to babies with improved sleep patterns. So to help your little one sleep better, add some fish to your diet today.

* Women in the study cited in "Salmon for Smart Kids" ate four servings of fish per week, which would also not contain dangerous levels of mercury, PCBs, or other contaminants of concern. DHA-enriched ingredients like fish oil supplements and other omega-3-enhanced foods are free from environmental contaminants, making them a good option for expectant mothers to consider as additional sources of DHA.

* At the local market, you can find fresh, frozen, smoked, and canned salmon. Always pick fresh fish. Frozen fish may not have as delicious a flavor and could have added preservatives or other unwanted ingredients, so be sure to read your labels carefully. Smoked fish is not recommended for pregnant women. Canned fish can contain added sodium, fat, and other unwanted additives. As with most foods, with salmon go fresh - fresh is always best.

TASTY TIP:
Wondering where you can get wild Alaskan salmon? Worried about mercury contamination? One company I'm particularly fond of that harvests toxin-free salmon from pristine Alaskan waters and ships it - and other "clean" fish - direct to your door is Vital Choice. You can find them on the website, www.jonnybowden.com, in the shipping section under "Healthy Foods".

1st Trimester:
ALMONDS: http://www.myfitnesspal.com/topics/show/510244-healthiest-foods-for-pregnancy-1st-trimester-almonds
APPLESAUCE: http://www.myfitnesspal.com/topics/show/510309-healthiest-foods-for-pregnancy-1st-trimester-apple-sauce

2nd Trimester:
ANCHOVIES: http://www.myfitnesspal.com/topics/show/510297-healthiest-foods-for-pregnancy-2nd-trimester-anchovies
BASIL: http://www.myfitnesspal.com/topics/show/510301-healthiest-foods-for-pregnancy-2nd-trimester-basil
AVOCADO: http://www.myfitnesspal.com/topics/show/510312-healthiest-foods-for-pregnancy-2nd-trimester-avocado

3rd Trimester:
BLACK BEANS: http://www.myfitnesspal.com/topics/show/510247-healthiest-foods-for-pregnancy-3rd-trimester-black-beans
CELERY: http://www.myfitnesspal.com/topics/show/510306-healthiest-foods-for-pregnancy-3rd-trimester-celery