Best and healthy foods for baby and mom

If you are pregnant, you want to take every step you can toward delivering a healthy, happy baby. That means keeping yourself healthy and eating the right foods. You will find several foods on the grocery aisles that are excellent for the expecting mother; many that you have probably never thought to try before now. You have probably never tried these foods because you did not know they were so good for you and your baby.

You will not hear most obstetricians recommending sesame seed to their patients, nor will you find a good old spelt snack recipe in your average pregnancy book. A number of inexpensive foods are available all year long, and they are easy to prepare so there is no extra time on your feet in the kitchen.

(1 )Frozen blueberries

Most of the nutrition content of blueberries is retained when they are frozen. Be sure to eat wild blueberries to get double the amount of antioxidants that you would get from blueberries that are grown conventionally. Try blending a few blueberries with some plain yogurt and top with chopped almonds for a great treat.

(2)Kidney beans

Kidney beans are great to eat all of the time, but especially if you are pregnant. They are packed full of antioxidants, fiber iron and protein. When a woman becomes pregnant, her blood volume expands, causing a need for additional iron so the body can efficiently produce more hemoglobin. Additionally, research indicates that iron is essential to the cognitive development of your baby. Mix them in with your soup or even in your salad.

(3)Plain yogurt

One serving of plain yogurt can provide a quarter of your daily requirements for calcium, protein and many other minerals and vitamins. Buy the brands that are labeled as "live cultures" because they contain the healthy bacteria that expectant mothers need for smooth digestion. Stay away from the fruit flavored yogurts because they are packed with sugar. Add fresh fruit or honey at home to your plain yogurt for a sweet treat.

(4)Sardines

Sardines are rich in healthy Omega-3s, which are essential for the development of your baby's eyes and brain. Sardines are low in mercury, so they are safer than the large ocean fish. Buy the sardines that are packed in their original oil or in olive oil. Try them on a cracker with a little Dijon mustard or add them to your salad for great flavor.

(5)Sesame seeds

Many people do not realize that sesame seeds are loaded with calcium that you baby needs for proper bone development. Sprinkle a few in your salad; add them to plain yogurt or over stir-fry. You can also use a sesame seed paste known as tahini in the foods that you prepare.

(6)Spelt

Similar to wheat, but tougher on the outside, spelt is full of nutrients. Spelt also digests easier than wheat. Constipation is a common problem for most pregnant women. Spelt is high in fiber and will have a positive effect. Cook and mix with steamed vegetables, or make some bread out of spelt flour.

(7)Swiss chard

This is a leafy green vegetable that is full of beta-carotene, which your baby needs for proper tissue and cell development. In addition, it is also a great source of Vitamin C, which is essential for your baby's teeth and bones as well as connective tissue. Even better, it is full of iron. Chop it up finely and sauté it in olive oil and sprinkle on a few toasted sesame seeds. You can also try adding it to your vegetable minestrone soup.

(8)Wheat bran

Research indicates that wheat bran is helpful with the management of gestational diabetes, as well as additional fiber to ease constipation. Try some bran muffins to curb your cravings.

(9)Barley beans

Barely beans are a great source of folic acid, which helps prevent

 

There are lots of healthy, baby-friendly foods out there, but some stand out from the pack. These ten culinary superheroes are loaded with essential nutrients, reasonably priced, easy to prepare, and delicious.

What's more, now's the perfect time to introduce them. While the very word "nutritious" can start a food strike among older kids, babies' opinions, and palates, are still relatively open. Many parents are surprised to discover that their babies really enjoy these foods, either from the very first bite or after a few exposures.

Here are ten of our absolute favorites. After introducing any new food, wait three days before moving on to the next new food to identify any possible allergic reaction. If your baby's still a beginner at eating solids, grind or puree the food as needed. (Find out more about preparing homemade baby food.)

(1)Squash
Squash is an excellent source of vitamins A and C, is naturally sweet, and has a pleasing, creamy texture.
Serving idea: Sprinkle parmesan cheese and a little chili seasoning on half a squash, roast it, and scoop out a serving for your baby, suggests pediatrician Susanna Block, owner of World Baby Foods, an ethnic baby food line. "Cooked squash with a little cilantro, mild chiles, and garbanzo beans are another great combination," she says.

(2)Lentils
Crammed with protein and fiber, lentils pack a powerful nutritional punch. They're also one of the cheapest healthy foods you can buy.
Serving idea: Combine cooked lentils with mixed vegetables, rice, and seasonings of your choice. "Try basil and oregano," suggests dietitian Karin Hosenfeld of North Dallas Nutrition. "Or toss in a bay leaf, which works really well with lentils." (Remove the bay leaf before serving.)

(3)Dark green leafy vegetables
Leafy greens boast high amounts of iron and folate. While spinach is perhaps the best known of this group, there are many other varieties, including kale, chard, and collard greens.
Serving idea: Steam and puree a batch of greens, then mix with iron-fortified cereal to give your baby a double dose of iron. Experiment with the proportions to see what your baby likes; Hosenfeld suggests starting with two parts veggie to one part cereal.

(4)Broccoli
Brimming with folate, fiber, and calcium, broccoli is also known for its cancer-fighting properties, says dietitian Kate Geagan, author of Go Green, Get Lean. And thanks to its sulfur compounds, it has a unique flavor that can help expand your baby's tastes.
Serving idea: Steam pieces until soft, then chill. "Steaming takes the bite out of broccoli," says Hosenfeld. "And chilled broccoli is sometimes better accepted by babies. It can also be soothing during teething."

(5)Blueberries
The deep, brilliant blue of these berries comes from flavonoids called anthocyanins, which are good for your baby's eyes, brain, and even urinary tract, says Stephen Gass, co-author of Mix and Mash: Adventures in the Kitchen for Baby and You.
Serving Idea: Gass suggests this easy blueberry soup: Combine 1 cup of blueberries with one-quarter cup of water in a bowl, microwave for one minute, and let cool. Then swirl some plain yogurt on top. neural tube defects such as spinal bifida, cleft lip and many other congenital malformations.
 
(6)Muesli
 
Muesli is a good way to add more iron to your diet to help the body produce enough blood to properly supply the placenta.
 
Make room for these foods in your regular diet and both you and your baby will benefit greatly.