During pregnancy, healthy foods provide the optimum mix of baby-building nutrients. Starting in the second trimester, expecting mothers need about 300 additional calories in your diet every day.  Here are several foods to add to your pregnancy diet, making those extra calories count by providing a variety of nutrients that benefit you and your child.

Beans

·        Why: Chickpeas, lentils, black beans, and soybeans supply fiber, protein, iron, folate, calcium, and zinc.

·        Enjoy: In chili and soups, salads, and pasta dishes; as hummus with whole-grain crackers or in roll-up sandwiches.

Orange Juice (Fortified)

·        Why: Orange juice with added calcium and vitamin D contains the same levels of these nutrients as milk. Plus, orange juice supplies hefty doses of vitamin C, potassium, and folate.

·        Enjoy: Plain or frozen as pops or ice cubes, as part of smoothies.

Broccoli

·        Why: For the folate, fiber, calcium, lutein, zeaxanthin, carotenoids to foster healthy vision, and potassium for fluid balance and normal blood pressure. Broccoli also contains the raw materials for vitamin A production in the body.

·        Enjoy: As part of pasta and stir-fry dishes, steamed and topped with a smattering of olive oil, pureed and added to soups, or roasted: chop broccoli into bite-sized pieces, coat lightly with olive oil and roast on a baking sheet at 400 degrees Fahrenheit until tender, about 15 minutes.

Eggs

·        Why: Eggs supply the gold-standard of protein because they provide all of the amino acids you and your baby need to thrive. They also include more than a dozen vitamins and minerals, such as choline, lutein, and zeaxanthin. Certain brands supply the omega-3 fats baby needs for brain development and peak vision, so check the label.

·        Enjoy: In omelets and frittatas, in salads and sandwiches, in homemade waffles, crepes, and whole-grain French toast, as snacks, hard-cooked, or scrambled.

Once again, I want to thank my readers for all of your outstanding questions.

This month I would like to comment about my post regarding the use of kettlebells. A concerned reader comments: "I have been active in an exercise program for years; but, have not been good about consistency for the past year. How would you recommend beginning a routine with kettlebells?"

A great question, restarting an exercise routine can be extremely difficult. A new approach or exercise method may be helpful to make the transition more exciting and fun. Similar to free weights, kettlebells require a level of coordination and control as you are performing exercises. My best recommendation is always first contact a medical professional before changing your routine and to work with someone to develop an initial routine and to help use the kettlebells properly.  There is a lot of information on the internet; however, it is not always reliable or specific to your needs.  After developing an initial plan it is possible to perform a simple exercise program within your home or gym with kettlebells.

For more information and weekly health tips visit our blog or feel free to contact Empire Health and Wellness Center at 518-690-4406.

Fit Body, Fit Mind