Power Foods for Pregnant and Nursing Women

Berries
Why? These colorful fruits top the charts with their antioxidant content and have been shown to help with brain, eye and vascular health. Antioxidants are compounds that protect cells from free radical damage. Free radicals are highly reactive particles - induced by such things as cigarette smoking, sunlight and excessive exercise - that damage cells throughout the body by triggering oxidative reactions. Berries also provide fiber, which is beneficial for pregnant women.

Did you know? One way to ensure you are eating the recommended servings and variety of fruits and vegetables is to eat a colorful diet. Most experts agree that the colors in foods, also known as phytochemicals, impart numerous health benefits. As a general rule, have at least three natural colors on your plate at each meal. For added antioxidant content, experiment with fruits and vegetables in new varieties of colors. Look for purple cauliflower, red or yellow carrots, purple potatoes, pink radishes, red cabbage, blood oranges, purple beans and more.

How? Berries are delicious when fresh, but frozen berries are available all year round and are a nice addition to smoothies, muffins, pancakes or salads. They also make a wonderful sauce when cooked with a little maple syrup and water. Try also all-fruit berry jam or berry juice (great mixed with some sparkling water).

Sweet Potatoes
Why? Sweet potatoes have a stellar nutrition profile. They are an excellent source of vitamin A (as colorful beta carotene) and a good source of vitamin E.

Did you know? By eating sweet potatoes with a little fat, you will increase the absorption of nutrients, including beta carotene.

How? The easiest way to prepare sweet potatoes is by simply baking them in the oven at 400°F for one hour. You can bake several at a time, then store in the refrigerator for a few days until needed. Baking brings out the natural sugars in sweet potatoes, and will make your kitchen smell wonderful. Due to their skin (be sure to eat the skin for added nutritional benefits), they are easily portable. Eat as a side dish to a main meal, as a snack, or for breakfast, with hard-boiled eggs.


Avocado
Why? Enjoyed by many due to their smooth texture and mild flavor, avocadoes are an excellent source of potassium, folic acid, and vitamin C. Nutrient-dense avocados also contain healthy monounsaturated fats.

Did you know? Avocadoes contain significant quantities of the antioxidant lutein, which has been shown to be beneficial for eye health.

How? Avocadoes are great eaten plain or on salads, but can also be used as the base for a guacamole-type dip, perfect for snacking raw with veggies.


Legumes
Why? Legumes, or dried beans, are a vegetarian source of protein and are fiber-rich. Many varieties are an excellent source of iron, folate and magnesium. These are an important source of minerals and nutrients for vegetarians.

Did you know? In a recent study, certain colored beans — including kidney beans, pinto bean, and black beans — were found to contain high levels of health-promoting antioxidants.

How? Serve legumes in wraps and tortillas, in soups, or as a spread or dip. For ease and convenience, use canned beans or ready-prepared bean spreads, like hummus. Beans cook exceptionally well in a crock pot. Crock pots are great time saving devices — perfect for stews with lots of vegetables and beans. Make extras to freeze for easy meals on busy weeknights.


Nuts
Why? A satisfying, versatile and nutritious food, nuts provide fiber, vitamin E and magnesium. Specific types of nuts have their own nutrition specialty; for example, walnuts have omega-3 fatty acids and almonds provide calcium.

Did you know? Although nuts are high in fat, they contain primarily monounsaturated and polyunsaturated fat, and have not been shown to promote weight gain when eaten in moderation — about a small handful five times a week.
How? Nuts are wonderful on their own, but a trail mix with nuts, seeds, dried fruit, or dried coconut makes a delicious treat. Be sure to explore the bulk aisle for an abundant variety of nuts and trail mixes that you may not have considered previously. Roasted nuts make a tasty addition to salads and vegetable dishes. You can also try a variety of nut butters like almond butter and cashew butter - an easy snack when spread on crackers or raw vegetables. For a special treat, mix a little honey or maple syrup with the nut butter of your choice and enjoy on sliced apples or pears.