#3: Healthiest Foods to Eat During Pregnancy: 1st trimester

00Angela00

All posts are from the book "100 Healthiest Foods to Eat During Pregnancy by Jonny Bowden Ph.D., C.N.S., and Allison Tannis, M.S., R.H.N.

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

1ST TRIMESTER

Last post: ANCHOVIES: http://www.myfitnesspal.com/topics/show/75316--2-healthiest-foods-to-eat-during-pregnancy-1st-trimester

#3: Applesauce

Applesauce is a great food for event he pickiest eaters. But it's a perfect food for any mothers-to-be who are suffereing from mmorning sicknes! Applesauce is gentle on your stomach. it's packed with valuable nutrients for you and your baby. And it's a good source of fluid to help you stay hydrated. Grab a spoon and dig into some applesauce-it's on e of the very best foods for your first trimester.

* Flavonoids in the skin of apples are great antioxidants.

* Flavonoides can help keep your body healthy by fighting off damaging free radicals, and they help support your immune system so you don't catch a cold or the flu.

*Our of ten varieties of apples commonly consumed in the US, Fuji apples have the greatest amount of phhenolic and flavonoid compounds, and they are very high in antioxidant activity. Red delicious appleas are a close second

* Getting sick while you're pregnant can make you feel even more exhausted than the pregnancy itself. And you can't even turn to many common cold remedies to ease your symptoms, since they may not be safe for your developing baby. So make sure you reach for fruits and vegetables that are packed with vitamins and other antioxidants like flavonoids to help you stay healthy.

*Researchers have found that organically grown fruits andvegetables have higher amounts of flavonoids and other nutrients than conventionally grown food.

* When you choose apples for their flavonoid content, remember: the redder, the better!

* Fatigue is a major symptom of the first trimester and can leave some women feeling really lethargic. Quercetin is a powerful flavonoid found in apple sin and other produce like citrus fruits and onions. Quercetin battles with free radicals to prevent them from damaging the cells in your body-not to mention your baby's

* Your body has to spend a lot of energy repairing the damage caused by free radicals. So eating foods that are packed with antioxidants can save your body energy, which is already in short supply during this very tiring first trimester.

* You should know that appleas are among the most heavily sprayed produce in North America. Pesticides are toxic to your body and are even more damaging to your vulnerable growing baby.

* Purchase organic applesauce or apples whenever possible to avoid pesticide consumption. If not possible, use water or special fruit and vegetable wash to wash the wax off the peel of the apple.

APPLESAUCE AT A GLANCE
Serving size: 1 cup (244g)
Calories: 102
Saturated Fat: 0 g
Protein: 0 g
Fiber: 3 g
Calcium: 1%
Vitamin A: 1 %
Vitamin C: 80 %
Iron: 2 %

JONNY'S TASTY TIPS

believe it or not, it's super-easy to make your own applesauce! And when you make it yourself, you know it's healthy. But there are a few tricks that will help you mkae applesauce that's more delicious than any you can buy.

Here's all you have to do: Buy a mix of organic apples, including some red-skinned apples for those all-important antioxidant flavonoids and some tart, crisp apples like Granny Smith. (look for apples like McIntosh and Rome that are recommended for cooking, thather than the famous fresh-eating apples like Red Delicious and Folden Delicious.)

Once you get your apples home, wash, slice, and core them and then toss the slices into a deep, heavy pot. Cook them covered on very low heat, stirring frequently to prevent sticking, until they soften and can be stirred into the thick but soupy sonsistency of applesauce.

Want to up the ante? Add even more antioxidant oomph by tossing in some fresh cranberries or a little pure cranberry juice. You can also stir in a little spice in the form of cinnamon or ginger to add antioxidants and help quell morening sickness.

Store your homemade applesauce in the fridge in a sealed container or can if for long-term storage. Besides eating it plain, you can use it as a topping for pancakes, yogurt, or frozen yogurt. Yum!!!

PREVIOUS POSTS:

ALMONDS: http://www.myfitnesspal.com/topics/show/75078--1-healthiest-foods-to-eat-during-pregnancy-1st-trimester

ANCHOVIES: http://www.myfitnesspal.com/topics/show/75316--2-healthiest-foods-to-eat-during-pregnancy-1st-trimester

00Angela00

"an apple a day keeps the doctor away" this was an ironic post because I'm REALLY sick right now AND just found out I'm pregnant ... so more apples for me I suppose!