EATING FOR TWO
CONTINUED FROM PAGE 85
Scare up some salmon. Omega-; fatty
acids, particularly DHA, are critical in
helping to develop baby’s eyes and brains.
A recent British study found that babies
born to mothers who ate salmon during
pregnancy had lower rates of asthma than
the children of pregnant women who
didn’t eat the oily fish. Salmon may be
good for you after you give birth as well. A
study published in the Journal of Affective
Disorders found that postpartum depression is lower in countries that consume the
Important note: Salmon is relatively
low in mercury, which can be harmful to a
developing fetus. Fish highest in mercury
include shark, swordfish, orange roughy,
bigeye tuna, marlin and king mackerel.
The U.S. Food and Drug Administration
and the U.S. Environmental Protection
Agency advise pregnant women to avoid
these fish during pregnancy.
Eat this: Cooked salmon can be eaten
hot or cold, says Dunn. “Try salmon patties
topped with a Greek yogurt sauce—add dill
or curry spice—or with salsa,” she says. She
also suggests adding salmon to salads and
updating mac and cheese by stirring in
Eat eggs. Eggs—particularly the yolk—
are rich in nutrients rarely found in other
foods, particularly vitamin D and choline.
According to data in the British Medical
Journal, vitamin D can reduce the risk of
gestational diabetes, pre-eclampsia and
low birth weight. Choline plays a role in
baby’s brain health and partners with folic
acid to reduce the risk of neural-tube
defects, says Sadaty.
If you’re concerned about cholesterol,
there’s a good chance you needn’t be. “In
fact, pregnant women can typically have
cholesterol levels in the ;;;s, as it’s the
building block for hormones and cell production,” says Sadaty.
Make sure eggs are always well cooked;
raw eggs may be tainted with salmonella, a
bacterium that can cause fever, vomiting
and diarrhea. “Your immune system is
somewhat suppressed in pregnancy [to
protect the growing baby from immune
attack], so you’re more susceptible to all
sorts of infections,” says Sadaty.
Eat this: Whip up a batch of hard-boiled eggs to keep in the fridge for an on-the-go snack, suggests Dunn. Slice or mash
a hard-cooked egg, and stir it into a cold
pasta salad. Or, using the following recipe,
you can prep these frittatas on Sunday
night, freeze them, then pop one in the
microwave each morning: Mix chopped
mushrooms, spinach, feta cheese and
about a dozen eggs in a bo wl. Pour the mixture into muffin tins sprayed with cooking
spray, and bake at ;;; F until set (about ;;
minutes). Let them cool completely, then
wrap each frittata in plastic wrap, and
store them all in a bag and freeze.
Microwave for about ;; to ;; seconds. C
Leslie Pepper is a freelance writer based on
Long Island, New York. She specializes in
health, diet and ;tness.
;;;;; UP TO RE
*Vs. a re
ESSIONAL CARE 2000