#5: The Healthiest Foods To Eat During Pregnancy. 1st Trimes

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.

Last post: BANANAS: http://www.myfitnesspal.com/topics/show/77032--4-healthiest-foods-to-eat-during-pregnancy-1st-trimester

#5: BROTH

It's definitely not the healthiest food on earth, but broth can be a godsend in your first trimester. It contains nutrients taht are vital if you're suffering from vomiting due to morning sickness, including sodium and potassium. These two minerals help your body retain the proper water balance, something you'll have knocked out of balance if you've been vomiting. Broth is also a great antidote to morning sickness because it's mostly water, and vomiting can lead to dehydration, a very unhealthy state for a growing baby. Another plus: Broth is bland and easy to swallow, even for the most nauseated of pregnant women.

* Look for brands that hve low sodium and other healthy features, such as being organic or MSG-free

* Remember "low sodium" is not "no sodium". Some sodium can be helpful if you're vomiting regularly, since vomiting can cause your body's natural fluid balance to become disrupted. But too much sodium can cause your blood pressure to rise, a state that is not healhty for your growing baby.

* In each mouthful are healthy nutrients for you and your baby, including the B vitamins niacin and riboflavin. These vitamins play an important rold in your body's energy needed for growth, health and hapiness.

* There is some protein in broth (about 3 g per cup of chicken broth and 1 g per cup of beef brother from boillion cubes). Protein is typically lacking in women's diets, yet it not only plays a vital role in energy production, it's eessential for the healthy development of your baby's organs, which are forming in your first trimester

JOHNNY'S TASTY TIPS
Broth is bland, and that can be really good if you're feeling nauseated. But there are ways to kick it up a bit if you really don't want another mug of plain, clear liquid. How about a one-two-three anti-nausea punch? Add a little cooked brown rice and some peeled, minced fresh gingerroot to chicken broth. All three will help settle your stomach.

Sound appealing? If you're not fighting morning sickness, you can make an even more wholesome and flavorful soup by adding some sliced shiitake muschrooms and chopped chives or sliced green onions (scallions) to the basic broth, rice , and gigner. Cubed tofu or chicken will make it even more satisfying.

Here's another tip: If plain broth doesn't appeal to you and you're not much of a soup person, you can always add the benefits of broth to your meals by sneaking it in: Cook your brown rice in broth instead of water. Simmer meat in broth and then reduce it to make gracy. Replace water with broth when you're cooking pasta (or pasta sauce) or making dishes like stew and chili. Broth is also a good replacement for oil in stir-fries and other sauteed dishes

BROTH AT A GLANCE:
Serving size: 1 cup
Calories: 12
saturated Fat: 0 g
Protein: 0 g
Fiber: 0 g
Calcium: 0 %
Vitamin A: 0 %
Vitamin C: 9 %
Iron: 0 %
note: Chicken, beef and fish broth will contain more saturated fat, protein, and iron