Nuts During Pregnancy

Nuts During Pregnancy

Good nutrition during pregnancy will help keep you and your developing baby healthy. Your needs for certain nutrients increase during pregnancy, but only a small amount of extra energy (kilojoules) is needed, so it is important to focus on quality rather than quantity when you are ‘eating for two’. While a well-balanced diet can generally provide your body with enough vitamins and minerals, there are a few nutrients that need extra attention when you are pregnant – folate, iron, calcium and omega-3 fats.

How to include nuts in your diet

• Blend Orange juice, mixed nuts with dried fruit such as apricots and prunes for a high fibre, iron-rich snack.
• Toss a handful of cashews into your favourite stir-fry for an extra boost of iron.
• Include vitamin C-rich vegies such as capsicum, broccoli and spinach to increase iron absorption.
• If you are vegetarian or don’t eat seafood, add chopped walnuts and freshly ground linseeds to your breakfast cereal or yoghurt to ensure an adequate intake of omega-3 fats.
• Layer berries, yoghurt and chopped hazelnuts and almonds in a sundae glass for a tasty iron and calcium-rich snack or dessert.
• Make a folate-rich Asian salad topped with roasted pumpkin, chickpea and pistachio nuts served on baby spinach.
• If you are vegetarian, process Brazil nuts or pecans with lentils or chickpeas and your favourite herbs and spices to make a tasty protein-rich burger.
• Increase the iron in fish and chicken meals by adding a crust of finely chopped macadamias or pistachios.

References

This information was provided by Nuts For Life. For further information on nuts and health, refer to www.nutsforlife.com.au and the Royal Women Hospital.