Most people know what they should not eat and drink during pregnancy, alcohol, raw fish and unpasteurized cheeses among the biggest no-nos.
But the best foods to put on when you’re waiting for are perhaps less known.
Now is the subject of a new book of 36 years of age, registered dieticians Stephanie Clarke, Maryland, and Willow Jarosh, from New York City, called The Happy pregnancy, healthy cookbook.
Women who have a private practice based in Washington, New York City and Washington called C & J Nutrition, have created more than 125 recipes designed with pregnant women in mind.
And while most are super healthy and full of nutrients, there are some sleepers in there too sweet when desires can not be resisted.
“Note that you do not need as much extra food as many people think. You’re eating for two, yes, but one of the two ranges of size of a poppy seed with a watermelon, “says Willow, 36
“You do not have to add all the food that some people think that makes it even more important to maximize the nutritional value of food they have.
“There’s a time and place for chips and chocolate and encourage women to include in your diet every day to keep them satisfied – but mostly adding foods that are full of nutrients is key to make sure to get all the nutrients you need from food during pregnancy. “
Its focus is “food as medicine ‘-. And he believes that eating the right foods, can reduce some of the most common pregnancy symptoms such as nausea, swelling of the ankles and heartburn
For example, your recipe for lemon and ginger cubes zing can have a strong flavor but the couple say they are perfect for women with nausea.
Stephanie, who was pregnant with her two-year-old daughter Juliette when the book with Willow was devised, said: “In reality, there are good ways to combat all these symptoms of pregnancy or lessen its severity with food
“We love the food as medicine approach because it allows women to do something really healthy for your body during pregnancy and make them feel better at the same time. “
The focus of the book – which is available in the UK – is entirely of food that women can enjoy, rather than what they should avoid for fear of harming the baby
There is a chapter on cravings, and there are recipes for treats, as well as a section on what to eat after giving birth too.
Stephanie explained: “There are foods that pregnant women can not eat, but there are many more who can eat, which is a message much more power to give women
“Some foods you can not eat at all like alcohol and raw fish, but some people believe that you can not drink coffee and you can actually, but you might just have to reign in a bit. “
The couple has compiled a list of the top 10 super foods to eat during pregnancy femail, and shared two of his delicious recipes for you to try at home.
Eggs are one of the best sources of choline, an essential mineral that works with folic acid to reduce the risk of neural tube defects and plays a role in brain health of your baby.
mother intake of choline during pregnancy directly affects the baby’s brain development and function. In addition, eggs provide protein low-fuss meals and snacks.
DARK Leafy greens
While the nutritional details of each type of dark greens are different, they all share a few important nutrients.
Vitamins A and C, potent antioxidants, are found in all dark, leafy and help with maintaining healthy cells green.
Vitamin K is essential for blood clotting and prevent excessive bleeding, and folate is involved in the formation of red blood cells and neural tube formation.
Many green leafy vegetables also contain calcium and potassium, which can help prevent cramps.
Avocado is a rich source of fat and also contains fiber, a combination that is especially satisfying.
These green fruits also contain important nutrients during pregnancy and folic acid, vitamin K and vitamin C.
also pack in potassium, which can help reduce fluid retention.
In addition, they are easy to use and add a soft texture to a wide variety of meals and snacks – even can be used in sweet or savory dishes
These seeds contain a variety of nutrients that help support muscular changes your body goes through during pregnancy.
The phosphorus, magnesium, potassium and everything can be found in pumpkin seeds and can help prevent muscle cramps as well as an assistant in healthy muscle function as your muscles stretch and are asked to carry more weight .
These seeds also provide a vegetarian source of iron and zinc delivered, a key nutrient in the healing and repair.
Salmon delivers a powerful dose of docosahexaenoic acid (DHA), an omega-3 fatty acid.
The brain of a developing baby requires 50 to 70 mg of DHA per day during the third quarter for optimal growth and DHA comes from the mother’s diet.
This omega-3 rich fish also provides protein and vitamin D :. Two other very important nutrients for both mother and baby
Calcium requirements do not increase during pregnancy, but unlike other vitamins and minerals, if we do not get enough from your diet or supplements, baby takes what he or she needs from your bones.
Calcium is important for the development of strong bones and teeth (for you and the baby) and maintaining normal muscle contraction, blood clotting and heart rate.
Women usually fall short of daily calcium needs, and only 1 cup low-fat yogurt normal delivery almost half a day’s worth (and cheer up with fresh fruit).
Yogurt also contains probiotics, good bacteria are linked to everything from better digestion to improve immunity.
This ancient grain (actually a seed) is a nutritional powerhouse that serves double duty as a whole grain and a good source of quality protein.
This is super useful, as long as their usual sources of animal protein are making your stomach turn.
fiber It also gets to help keep constipation away, folic acid to prevent neural tube defects, and iron to help meet their growing needs.