#1: Healthiest Foods to Eat During Pregnancy: 1st Trimester

00Angela00

I was chatting with some gals on MFP who would like me to begin posting from the boot "The 100 Healthiest Food to Eat During Pregnancy" It is written by the same author as "150 Healthist Foods on Earth" Jonny Bowden, Ph.D., C.N.S. (for those who have been following those posts as well). I'll be posting these hopefully daily if time allows.

All posts may not be directly related to food, but also vitamins, etc. It's set up very different from his other book, so we'll see how it goes. Enjoy!

A previous post from this book that may be good to read for those who are new relates to some important vitamins and minerals you'll want to make sure to get: http://www.myfitnesspal.com/topics/show/75074-fueling-for-pregnancy-vitamins-you-need

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

*Ignore the silly rumors that almonds are fattening. A stody in the British Journal of Nutrition reported that eating up to two 1-ounce (20-25 almonds) servings 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 gycemic load of foods may improve pregnancy outcome. Glycemic load is a phrase used to describe the impact that foods have on your blood sugar.Foods with a low glycemic load, such as vegetables, nuts, and berries, are easy for your body to use and digest and will NOT turn into sugar in your blood.

* Research suggests that diets with a low glycemic load during pregnancy may dreduce 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. Scientists aren't suggesting that you restrict your food intake during pregnancy, but that you should try to make healthier choices (nuts, seeds, fruits, vegetables, and high-fiber whole grains, rather than processed foods, crackers and cookes)

*Almonds are a source of antioxidants, which are natural compoundss tha help you and your baby fight free radicals, keeping you and your baby healthy

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

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

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

JONNY'S TASTY TIPS
One ounce of almonds (or a smear of almond butter) together with a piece of frui 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 calories for guilt-free goodness!

NUTRITION:
Serving size: 1oz (20-25 almonds)
Calories: 169
saturated fat: 1 g
Protein: 6 g
Fiber: 3 g
Calcium: 8%
Vitamin A: 0%
Vitamin C: 0%
Iron: 5%

00Angela00

Buy amonds that are uniform in color and not withered or limp. Raw almonds are delicious, but if you prefer your roasted, read the label and choose "dry raosted" almonds over " roasted"; dry-roasted almonds have not been cooked in oil. And check that the labeldoesn't include sugar, preservatives, or syrups, all of which courteract the healthy aspects of this baby-healthy food. Eat whole rather than peeled or blanched almonds, since the skin contains most of the baby-nourishing nutrients.

When storing almonds, remember that air, heat, and humidity can affect them. Almonds in the shell have the longest shelf life, but they're also less convenient. Storing your shelled almonds in a sealed bag in the fridge keeps them fresh longer. Almonds should smell nutty and sweet-a sharp or bitter odor suggests that they're turned rancid.

jbunzsno

Thank You for taking the time to post these! Makes me want to go out and get both of the books.

00Angela00

This is a post from his other book "150 Healthiest Foods on Earth" also on Almonds: http://www.myfitnesspal.com/topics/show/57516--5-the-150-healthiest-foods-on-earth