100 Healthiest Foods to Eat During Pregnancy
Foods That Quiet Complaints
Rich, buttery artichokes taste so delicious they seem like a decadent treat. But these big buds (they're actually the immature stage of a giant thistle-like flower) are not only easy to prepare, they're packed with nutrients that may help quiet some of your pregnancy complains. And their guilt-free fatty texture is hard to beat.
* Are you feeling sluggish? Artichokes are a great nonmeat source of iron, whcih is an energizing nutrient. Iron is used to make hemoglobin in your red blood cells which is what carries oxygen from your lungs to your baby and your muscles. And oxygen is the ultimate energizer
* A medium boiled artichoke has about 1 mg of iron (about 12% of your recommended daily intake.
* Folate is another energizing nutrient in artichokes. There's a whopping 100 mcg of folate in a medium-size artichoke. That's about an eighth or your daily folate needs. Folate helps your body metabolize proteins, which are the building blocks for the hormones and enzymes that help your body keep going and feeling energized.
* Constipation is a common side effect of pregnancy, which can be alleviated with some extra fiber in your diet. Artichoes are wonderful sources of fiber, with 10 grams of fiber per artichokes (a pregnancy women needs about 28 g daily)
* Artichokes are often recommended to soothe indigestion, another common pregnancy complaint.
* Artichokes also contain niacin, magnesium, phosphorus, potassium, copper, vitamin C, vitamin K, and manganese.
Artichokes may taste rich and buttery, but they're actually fat-free, with only 64 calories for a medium artichoke
JONNY'S TASTY TIPS
I think of artichokes as the lubsters of the vegetable community - you have to really work to get at the good parts. They part that contains the meat is called the "heart", even though it's located at the bottom of the bud. And it takes some digging to get there. is it worth it? Definately!
So how do you cook this vegetable lobster? Simply trim the tops and stems and steam them for about half an hour. When they're tender, work your way to the heart by pulling off the outer leaves, whcih often have a bit of rich, fatty flesh at the very base. Stick the base in your mouth and scrape off the flesh with your teeth, tossing the rest of the tough, fibrous leaf on a saucer (you really need one for all the extra pieces), and then go on to the next leaf. Eventually you'll work your way to the center of the artichoke, wchih is where the "choke" part comes in. Above the tender, delicious artichoke heart is a bunch of soft but prickly fluffy-looking stuff called teh choke. It may look soft, but don't eat it! Scoop it off with a spoon and add it to the growing pile on your saucer, ntil you reach the flat part underneath. Now you've struck gold - the rich, creamy heart of the artichoke. use your spoon to scoop it out and enjoy, rossing the very bottom of the bud on that uverloaded saucer. Like eating lobster, eating an artichoke is not a dailty, polite process. But it's fun to get primal sometimes!
Want to up the flavor ante enven more? Again, as with lobster, lemon juice brings out artichokes' rich, buttery flavor. So, for that matter, does butter. For a truly decadent delight, melt a little organic butter while your artichoke is steaming, stir in some freshly squeezes lemon juice, and dip each leaf base into the melted butter before putting it in your mouth. But remember how naturally rich artichokes taste and don't overdo it: Go heavy on the lomon juice and light on the butter or you'll lose those stomach-soothing benefits.
What about jaffed and canned artichoke hearts and bases? They are no fuss, no muss, right? Right. But sometimes it seems there's a cloud to every silver lining, and this is no exception: Jarred artichokes usually come in oil - so much for their naturally low calorie count! - and while canned artichokes are almost always canned in water, they have a lot of added sodium. And too much sodium can lead to fluid retention (as in swollen ankles), antoher pregnancy complaint. Of course, you can always rinse those canned artichoke hearts before you eat them. And here's a little trick: If you use the oil-based jarred artichokes, enjoy them in a salad and use the oil as the salad dressing.
BITTER MELON: http://www.myfitnesspal.com/topics/show/104449-bitter-melon-fertility-healthiest-foods-for-pregnancy
BROWN RICE: http://www.myfitnesspal.com/topics/show/102536-brown-rice-1st-trimester-healthies-foods-to-eat-during-p
CHIA SEEDS: http://www.myfitnesspal.com/topics/show/100153-chia-seeds-2nd-trimester-healthiest-foods
BLACK BEANS: http://www.myfitnesspal.com/topics/show/100156-black-beans-3rd-trimester-healthiest-foods
CRIMINI MUSHROOMS: http://www.myfitnesspal.com/topics/show/102730-crmini-mushrooms-3rd-trimester-healthiest-foods-to-eat-d
ACEROLA CHERRIES: http://www.myfitnesspal.com/topics/show/103294-acerola-cherries-pregnancy-complaints-top-foods-to-eat-d
AGED CHEDDAR CHEESE: http://www.myfitnesspal.com/topics/show/104792-aged-cheddar-cheese-pregnancy-complaints-healthiest-food?page=1#posts-1447599
Foods for Breast Feeding: