TO GO NUTS FOR NUTS WITH YOUR HEALTHY PREGNANCY DIET!
Boost your pregnancy nutrition with nuts! Packed with protein, fibre and essential fats, nuts are crammed with valuable vitamins and minerals and are particularly important as part of a vegetarian pregnancy diet.
- Walnuts are a great source of nutrition for pregnant women. Packed with omega-3 fatty acids which are essential for your baby’s brain development, they also contain monounsaturated fats that can help lower cholesterol and are a good source of protein. Tuck into walnuts as an alternative to oily fish as part of your pregnancy diet.
- Brazil nuts are bursting with selenium – just three nuts will meet your daily requirements. It’s worth eating brazil nuts if you’re trying for a baby and feeding them to your partner as well as selenium is essential for fertility.
- Almonds are high in calcium, so a handy addition to your pregnancy diet if you’re avoiding dairy foods. They’re rich in Vitamin E (which boosts your immune system), potassium (essential for maintaining normal blood pressure) and magnesium (which improves the flow of oxygen and nutrients around your body). Keep the skin on your almonds to enjoy heart-protecting flavenoids.
- Including nuts in your pregnancy diet is surprisingly easy. Add chopped nuts to your breakfast porridge, sprinkle some onto your cereal or add them to a salad. Use them raw and unsalted.
- A handful of pecans will help combat pregnancy tiredness. They’re a great source of Vitamin B3 which helps us to access the energy in our food along with plenty of protein, fibre and a generous dose of minerals including manganese, magnesium and copper.
- Studies have shown that consuming 20g of protein after exercise maximises muscle repair – even more important if you’re exercising during pregnancy. Just 100g of peanuts contains 24g of protein – how easy is that?
- You can pack a handful of nuts to carry around for an easy to access pregnancy snack. Better still make up our trail mix recipe with an energy giving combo of nuts and fruit as a boost for your pregnancy diet.
- Add a handful of cashew nuts to a vegetarian stir fry for healthy pregnancy nutrition – it will add extra protein and useful minerals such as iron and zinc.
- Some people might tell you that nuts (peanuts in particular) are one of the foods to avoid during pregnancy, especially if you have a history of allergies in your family… but there’s no clear evidence to support this. Unless you are actually allergic to them yourself, the NHS advises that it’s fine to go ahead and eat peanuts when pregnant http://www.nhs.uk/conditions/pregnancy-and-baby/pages/foods-to-avoid-pregnant.aspx#Peanuts
- Nuts aren’t just about pregnancy nutrition – they’re good for the whole family too! Use nuts as the key ingredient in your main meal – check out our nut loaf recipe which makes a delicious and nutritious alternative for a family dinner