Veggies for a Healthy Pregnancy By Tammy Lak atos Shames, RD, and Elysse “Lyssie” Lak atos, RD
The most important veggies that mommies-to-be should be eating
Pregnant moms always want to know what to eat to ensure they’re getting the best nutrients for their developing baby, so here it is! You are your baby’s home for the next nine months, so you need nutrients that not only create a healthy environment for the baby to live in, but that also aid baby’s growth and development. You need look no further than the produce aisle. Consuming veggies like asparagus, soybeans, sweet potato, spinach and lettuce helps you meet your needs for folic acid (folate) and other B vitamins, calcium, iron, vitamin A, fiber and antioxidants like vitamin C and vitamin E. Did you know getting enough folic acid helps your placenta grow properly and it also protects against common birth defects? Other B vitamins are critical for the healthy development of baby’s skin, eyes and nerves. Iron helps your baby and your placenta grow, and helps deliver oxygen to baby. Calcium helps your baby have strong teeth and bones; build a healthy heart, nerves and muscles; and to develop a normal heart beat and blood-clotting abilities. If you don’t get enough, you draw on your own calcium stores in your bones, putting them at risk for osteoporosis. Vitamin A is also needed for strong bones and teeth. Antioxidants like vitamins C and E protect you and your baby against free radical damage and help to keep you both healthy. Fiber is your friend when it comes to combating constipation. Need help getting extra veggies in? Try our Sweet Potato Veggie Burgers or Roasted Red Pepper, Spinach, and Feta Portobello Burgers and feel great about what you’re feeding yourself and your baby!
If you think yo can’t sink your u teet into veggies, th h is Portobello bu rger will prove you wro (Recipe next pa ng! ge)
Tammy Lakatos Shames and Elysse “Lyssie” Lakatos, The Nutrition Twins®, are twin sisters and
nationally recognized registered dietitians, trainers and authors of The Nutrition Twins’ Veggie Cure.
ISSUE 14 / Summer 2014 Healthy Mom&Baby