Check out my progress on On Pregnancy
After attending my Lifecycle Nutrition class this afternoon, I have come to one important conclusion: I know nothing about pregnancy.
This dearth of knowledge actually isn’t too surprising, considering I have never closely observed the process of pregnancy—I’m the youngest child (so I never witnessed my mother’s experience), and I have yet to gain any nieces or nephews (aside from those of the furry variety, of course).
Nonetheless, I acquired a more complete understanding of pregnancy today. Nutrition has a vital role in determining the outcome of a pregnancy. If you’re anticipating starting a family anytime soon, here are a few nutrients you should be vigilant about including in your diet:
- Protein The importance of this macronutrient is pretty well-established; protein determines cell growth and DNA synthesis. Aim for 71 grams per day.
- Zinc Many women are deficient in this valuable mineral, which is essential to the development of the infant’s immune system. Zinc-deficient women may also suffer from infertility.
- Folate Also known as vitamin B-9, folate is vital to several processes, including the formation of hemoglobin, amino acid metabolism, and neural tube development. Due to the abundance of neural tube defects(e.g, spina bifida) as a result of folate deficiency, bread and grain products sold in the United States are fortified with folate.
- Iron Another mineral often lacking in the diets of American females, iron is essential to the child’s neurodevelopment and synthesis of red blood cells.
And the list continues, but those are a few major nutrients for expecting mothers to monitor.
After filling my head with my new-found pregnancy and lactation education, I fed myself well (although pregnancy is still a looong way off!)
As a former smoothie queen, I haven’t been ingesting these blended beverages very often lately. So I decided to make one for breakfast…but it turned out to be a mistake. There’s a reason people don’t drink smoothies in the winter-time—I had to chase it with mug of hot tea to warm up again! I topped it with some of that Nutty Granola.
I packed a taco salad to enjoy at work. I love how fresh herbs add such a verdant twist to any meal!
Dinner was another Ellie recipe, Aromatic Noodles with Peanut Lime Sauce.
My tweaks:
-My dish was slightly heavier on the vegetables than Ellie’s version. I can’t resist a mound of sugar snap peas!
-I used more red pepper flake than is called for in the recipe. Caroline likey the spicy.
-I also added tofu to the dish for some protein…and just because I’m always looking for an excuse to eat more tofu.
The sauce was a lovely combination of spicy and sweet; the bite of the ginger and red pepper flakes made for a tasty contrast with the brown sugar and peanut butter. My only complaint about this recipe? It dirties up so many dishes—a pot to cook the pasta, a pan to toast the peanuts, the blender to puree the sauce…not exactly a one-pot wonder.
If you’d like to try this recipe for yourself, it’s available at FoodNetwork.com: Aromatic Noodles with Lime Peanut Sauce
Alright, there’s a new issue of Clean Eating with my name on it. G’night!
Filed under: Meals
Caroline Yoder, dietitian-to-be and all-around foodie.
i’ve come to the conclusion that i’m never having kids and will just babysit everyone else’s! haha
Sounds like you’re learning quite a bit in your nutrition classes– it’s fun to hear everything your taking in:)
I know nada about pregnancy nutrition sadly….
As a current pregnant lady, I hate to say that you have forgotten one important pregnancy necessity: brownies. This kid wants nothing but brownies.
i know some things about pregnancy + nutrition…but only from my nutrition classes!
i also need to make more smoothies…it’s been so cold here that i haven’t lately…
i love it when you share what you learn!
great info about pregnancy diet. I didn’t know that we need so much more protein than normal. Any tips on getting enough zinc?
Ha! Fortunately, m’dear, you are young enough to be clueless about that one. You’ll know more — as a woman and as a dietician — one day
I always add more (like double or triple) the veggies called for in recipes – especially when I am adapting meat to “meatless.” This looks delicious!
IThanks for sharing that with us!! It was such great information!
I love that you are working your way through this cookbook – all the meals have looked delicious so far. I pretty much suck when it comes to anything involving tofu, but I might have to give this a try
As Josh and I are moving closer to thinking about pregnancy, I have learned a little more (specifically in the nutrition field)…but I am also pretty clueless! I know that protein (I’ve seen ~50 g in first tri, 75 in second/third), folic acid and bph are all shown as being very important. Interesting stuff.
What a beautiful lunch! I bet that made you feel like summer time (despite the chilly weather). I am making an Ellie recipe (or maybe two!) this week and I can’t wait
Um I don’t know too much about pregnancy, either ! I’m excited about learning more about it when I am pregnant… in the way, way distant future, of course
That noodle dish looks delish!
After watching my sister (who was living at home with us during her pregnancy) I often wonder why they ask you (or tell) to eat these specific things when you just throw them all up… After watching my sister’s pregnancy I am not looking forward to it… After meeting my niece I can’t wait to have a baby!
Shari from http://www.goodfoodweek.blogspot.com
Hmm, I think I much rather prefer “children” of the furry variety! Thanks for the info though…I had no idea about the zinc thing. I worked in a vitamin store for years, but the only thing I really knew about supplements for pregnancy was taking folic acid to prevent birth defects. They say all women of child-bearing age should take a 400mcg tablet everyday and women who are pregnant need 800mcg.
I love the pretty purple color of your smoothie. I’ve been craving them a lot lately, but I can’t do them in the morning, have to wait until I wake up a bit! It’s too cold!