Power Recipes for Pregnant

April 29, 2020mommywithagoal@gmail.com

I bet the moment you realize you’re pregnant, automatically you want to eat healthier. Well, and perhaps gave a second thought of the junk you’ve been shoving in your mouth weeks before.

Anyways, it’s time to ensure you get all the nutrients needed for the development of your baby. Health is wealth as they say.

Fun Facts:
                        Babies can taste certain foods in the womb

What’s better than having one meal packed with tons of nutrients! I’ve made sure that in every recipe! I’m sure they’ll be your new staples.

1. Cheesy Omelet with colorful veggies

Pregnancy can be tiring and you might opt for some easy meals for dinner. An omelet with leafy veggies and some cheese is hefty in nutrients you and your baby needs.

Have you ever heard of Choline? That’s a nutrient important for the baby’s brain health and it can be found on eggs!

Pregnant women’s recommended daily intake (RDI) of choline is 450mg (milligram). And a single whole egg contains roughly 113 mg, which is about 25% already.

Cheese being dairy is the best source of calcium and provides high amounts of phosphorus, various B vitamins, magnesium, and zinc.

2. Pan-seared Salmon with leafy vegetables

As you might know, salmon is very rich in essential omega-3 fatty acids. These nutrients are essential in the development of the brain and the eyes of your fetus.

The saying, “Too much of something can be bad for you” applies to salmon when you’re pregnant.

Apparently, you should limit your intake to 2-3 times a week only due to the mercury and other contaminants found in fatty fish. This is why there’s a myth that pregnant women shouldn’t eat fish which limits their intake of essential omega-3 fatty acids.

Still not convinced you can eat salmon? Well, it’s a good source of natural Vitamin D which people often lack in their diet. Vitamin D is very important for many processes in your body, including bone health and immune function.

Fun Fact: 
                      Your heart grows bigger while you're pregnant. To help pump all that extra blood around the body, the heart has to increase in size.

3. Chicken Avocado Burger

While it is generally a no-no to eat junk food while the pregnant, homemade version isn’t! haha. Besides, 9 months is way too long if you’re a hard-core burger lover. Don’t worry as you don’t need to deprive yourself. Pregnancy should be about enjoying the process.

Chicken is an excellent source of protein needed for the building blocks of every cell in your and your baby’s bodies. High-protein food also helps keep your hunger at bay by stabilizing your blood sugar. Aim for three servings (that’s about 75 grams) of protein per day.

It is also rich in iron which is critical to help your baby develop his red blood cell supply and support yours, too (blood volume can increase by as much as 50 percent when you’re pregnant. Iron helps build baby’s brain by strengthening nerve connections. Aside from that it will help you feel less tired.

Avocados on the other hand is loaded with folate, potassium, vitamin C and vitamin B6. This helps baby’s tissue and brain growth as well as eases morning sickness. Keep in mind, though, not to overdo filling your burger with this unless you’re having trouble gaining weight as avocados are high in fat.

4. Broccoli and cheese soup

Aside from being a very good antioxidant, broccoli is rich in fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium.

A high content of fiber can help you prevent one of the most common problems of pregnancy, constipation. It also has compounds that benefit the immune system.

I’ve already mentioned earlier with first recipe, Omelet, how important cheese is.

What I want to emphasize in this recipe is it being a soup. Meaning it has water, and pregnant women needs to keep watch of their daily intake.

Technically water isn’t a food but if you are a person who aren’t fond of drinking water, why not incorporate it with what you eat?

Honestly, I’m one of those people and am guilty that I’ll probably wait for my throat to be very dry, you know those times kind that makes you cough before I reach out for a glass of water. Yeah! bad habit! But hey, I really tried my best to keep hydrated when I was pregnant. =)

5. Overnight Oats with berries

First of all, you won’t be eating raw oats. It’s called “overnight rolled oats” as it would be sitting in liquid overnight and the liquid would technically “cook” the oats. With that being said, let’s get it on to the nutrients you’ll get on this easy to make breakfast/snack.

Oats are among the variety of whole grains that are high in fiber (goodbye constipation!) and nutrients, including B vitamins, iron, folic acid (if fortified), magnesium, the antioxidant vitamin E, and the mineral selenium.

You’d probably notice also the use of bananas as a sweetener. This is a good way to limit your sugar intake and instead eat something where you’ll get more nutrients from. Banana’s as you know is rich in potassium and offers quick energy to fight off pregnancy fatigue.

As if those aren’t enough nutrients you’ll get from one jar, let’s add some color! Throw in some berries for packed with water, healthy carbs, vitamin C, fiber, and antioxidants. Vitamin C is also important for skin health and immune function.

There you have it! Let me know if you loved the recipes as much as I did when I was still pregnant.

My youngest is actually 5 year old now and I still make this recipe from time to time. That’s how much I loved them.

Take care mommies and mommies-to-be!

xoxo,

Jeannine

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