2. Nuts & Seeds
During Pregnancy: Filled with protein, healthy fats, folate, vitamin E, magnesium and omega- and omega-6, nuts and seeds are wonderful power food. Fiber found in nuts and seeds also are helpful in aiding digestion. The Omega-3 fatty acids found in nuts and seeds aids in neurological and brain development of the baby. A handful of sunflower seeds, almonds, or walnuts can be a terrific snack between meals. Add a cup of walnuts, sliced almonds and pumpkin seeds to your breakfast, sprinkle on a salad or eat as a trail mix. Nut and seed butters, like almond butter or sun butter, make a great dip for apples or add a ½ cup to a smoothie for added nutrition.
First Foods: High in folate and protein, cooked beans and legumes are a wonderful food for babies. Start 6 month olds on a green pea puree. Around 8-10 months, once baby's digestive system has matured further, mash up some cooked black beans in chicken or veggie stock. Be sure to save some for whole beans to make quick tacos or a bean salad for yourself while you're at it!