Super Foods for Pregnancy and Lactation
by Cathe Olson
Following are foodsthat I found especially beneficial during pregnancy and lactation.
Beans and Legumes
Beans and legumes are good sources of protein, fiber,calcium, iron, thiamine, and niacin. They are a crucial part of avegetarian diet. Make a big batch of beans when you have time and freeze them in small containers. Canned beans are available also. They are just slightly lower in nutrients than home cooked due to the high heat processing. Canned beans usually contain high amounts of sodium, however. Draining and rinsing away the canning liquid will remove a lot of the sodium.
Soybeans provide more protein than any other bean or legume, making them a staple of many vegan diets. Soybeans are rich in many nutrients, including calcium and iron. Fermented soy products like tempeh or miso are especially beneficial because they contain healthy bacteria and enzymes that aiddigestion, and thephytic acidis neutralized by the culturing process.
Avoid fabricated soy foods (e.g., fakemeats, protein powders) made withsoy proteinisolates or textured vegetable protein, which are created using a highlychemical processand usually have MSG or artificial flavors added. Also, keep in mind that although soy is a great protein source, it is not the only one. Moderation and variety are important in a vegetarian diet and you shouldn’t rely on any one food for nutrients.
Whole Grains
Whole grains like brown rice, quinoa, millet, and oats supply fiber, minerals, B complex vitamins, and protein. Buy the least processed grain types you can find. Many commercially prepared grains have the germ and bran removed to increase shelf life and shorten preparation time. Even if they are “enriched,” this does not replace the nutrition that was lost in the processing.
Dark Green Leafy Vegetables and Cabbage Family Vegetables
Dark green leafy vegetables (kale,collard greens, watercress, etc.) are especially important while pregnant or lactating because they supply so many vitamins and minerals, including vitamins A and C, calcium, and iron. Dark leafy green vegetables also are rich in phytochemicals like beta carotein and lutein which protect against many forms of cancer. Certain greens like spinach and Swiss chard are high in oxalic acid, which inhibit the absorption of much of the calcium and iron. Cooking helps to neutralize some of the oxalic acid.
Vegetables from the cabbage family (broccoli, brusseles sprouts, cabbage, etc.) are exceptional sources of vitamin A, vitamin C, and calcium. They are also rich in phytochemicals that have anticancer properties.
Dark green leafy vegetables and cabbage family vegetables provide important nutrients that help to promote a plentiful milk supply for your baby. Buy fresh, organic vegetables whenever possible and eat at least one serving every day.
Cultured and Fermented Foods
Naturally cultured and fermented foods contain enzymes and bacteria that help digest food and eliminate wastes. They also help build up friendly bacteria in the intestines, which is especially important after taking antibiotics. (Most hospitals give women antibiotics during labor.) Eat plenty of fermented foods during pregnancy when your digestive system may be sluggish. They can help prevent constipation and other digestive problems, and are useful in preventing and treating yeast infections.
Cultured and fermented foods include natural, unpasteurized miso, naturally fermented vegetable pickles and sauerkraut, yogurt, and Rejuvelac. Never boil these foods as high temperatures will destroy the beneficial bacteria.
Blackstrap Molasses
Blackstrap molasses contains high amounts of calcium and iron, plus magnesium, potassium, copper, and chromium. Buy organic, unsulphured molasses and use it to sweeten porridge, smoothies, and baked goods.
Nutritional yeast
Nutritional yeast is an exceptional source of almost all B complex vitamins as well as being high in protein. Look fornutritional yeast flakesenriched with vitamin B12 like Red Star® Vegetarian Support Formula. Nutritional yeast flakes can be added to soups, sauces, tofu scrambles, cereals, smoothies, and other foods.
Nuts and Seeds
Nuts and seedsare good sources of fiber, protein, minerals, and essential fatty acids. Be sure to eat flaxseeds, chia seeds, pumpkin seeds, and/or walnuts to get omega-3 fatty acids, which are important for baby’s brain and nervous system development as well as your own health. Nuts and seeds can be eaten raw or toasted. Small seeds like sesame and flax must be ground in a coffee grinder, seed grinder, or blender in order for nutrients to be utilized. Nut and seed butters are delicious on crackers or toast or used as a dip or sauce.
Note: Allergies to peanut products affect approximately 1% of the U.S. population. Although there hasn’t been extensive research on fetal sensitization, recent studies suggest that when a pregnant woman consumes peanut products, the fetus may be exposed to peanut allergens. If there is a predisposition to allergies, the infant could develop a peanut allergy. Therefore, parents with food allergies and/or family histories of nut allergies may want to avoid peanuts while pregnant or breastfeeding. Almond butter, cashew butter, pumpkin seed butter, or tahini (sesame seed butter) can replace peanut butter in sandwiches and recipes.
Pregnancy and lactation are wonderful, special times in a woman’s life. The baby you are nurturing is truly an incredible gift, and the experience of giving birth is something you will always remember and cherish. Eating these super foods will help you to feel strong and vibrant so you will be able to make the most of this special time.
Recipes
Cashew yogurt is delicious alternative to dairy or soy yogurt. It is a good source of protein, iron, magnesium, and zinc as well as beneficial bacteria and enzymes.
Cashew Yogurt
This creamy, nondairy yogurt just takes a few seconds to mix up. The incubation period is 8 to 24 hours depending how warm you keep it.
1 cup raw cashews
1 cup water
Makes 2 cups
Note: Choose a place where the temperature will remain constant to incubate your yogurt. I like to fill a small cooler with warm water and place the jar in the water (make sure the water is below the level of the jar). Another good place is on top of the pilot light in a gas stove. As long as the temperature in your house is at least 70ºF, you can place the jar anywhere. Keep in mind, the lower the temperature, the longer the incubation. At 70ºF, it will take about 20 hours.
CatheOlsonis the author of the new nondairy ice cream cookbook:Lick It! Cream Dreamy Vegan Ice Cream Your Mouth Will Love, as well asSimply Natural Baby Food
Simply Natural Baby Food andThe Vegetarian Mother's Cookbook
. Visit Cathe's Web site atwww.simplynaturalbooks.comand her blog athttp://catheolson.blogspot.com.