Note: This post originally appeared March 24, 2014, on a blog that was a project for dietetics school. In order to consolidate my writings, I will be moving several posts from that site to this one.
Last week, my husband and I took our crew on to sunny southern California. We had a great visit, but I am happy to be home and back in my routine. Even though we rented a house with a full kitchen (which I highly recommend for parents of young children), I ran into the same dietary problem that I have on most vacations—I ate very few vegetables, other than fries and the occasional salad.
Now that I am home, I have stocked up my fridge with produce and am ready to return to my normal, veggie-heavy routine.
Most people could stand to eat more vegetables. The Centers for Disease Control and the Harvard School of Public Health report that Americans eat an average of just three servings of fruits and vegetables per day; yet, a person who consumes 2,000 calories per day should be eating closer to nine servings of fruits and vegetables per day (1, 2).
Veggie consumption has extra health benefits during pregnancy, including the following:
Moms who consume more fruits and veggies may be less likely to develop preeclampsia (3).
Veggies are high in fiber, which can help ward off pregnancy constipation (3).
Vegetables are full of vitamins and nutrients that help ensure your baby has what it needs to grow.
Veggies are good sources of antioxidants, which fight oxidative stress. Oxidative stress is associated with infertility (4, 5), miscarriage, preterm labor and low birth weight (5).
Pregnant or not, I crave fruit and never have trouble working it into my daily diet. Though I like many vegetables, I really have to make an effort sometimes (and especially when pregnancy-induced nausea sets in) to work them into my diet. Here are some of my favorite ways to load up on vegetables at all times of the day.
Veggie hash! I chop up, season and sauté vegetables, then throw a couple of scrambled eggs on top. My favorite combos include shredded sweet potatoes with turkey sausage, pepper and cinnamon, or shredded Brussels sprouts with onions, salt and pepper.
For breakfast on the run, I like smoothies with almond milk, bananas, almond butter and a couple of handfuls of spinach (you won’t taste it, I promise!)
I love topping a baked sweet potato with protein and other fixings. Leftover taco meat is great with lettuce, cheese and salsa, and I am trying this Thai-chicken stuffed potato recipe for lunch today!
Replace all or some of your pasta noodles with cooked, shredded spaghetti squash.
Start each dinner with a veggie soup or salad
Nibble on carrots with a tablespoon of almond butter, or on chopped veggies with guacamole or hummus.
1. Grimm, K. A., H. M. Blanck, K. S. Scanlon, L. V. Moore, L. M. Grummer-Strawn, and J. L. Foltz. "State-Specific Trends in Fruit and Vegetable Consumption Among Adults --- United States, 2000--2009." Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 10 Sept. 2010. Web. 23 Mar. 2014.
2. Harvard School of Public Health. "Vegetables and Fruits: Get Plenty Every Day." The Nutrition Source. N.p., n.d. Web. 23 Mar. 2014.
3. Brown, Judith E., and Janet S. Isaacs. Nutrition through the Life Cycle. Belmont, CA: Wadsworth, CENGAGE Learning, 2011. Print.
4. Agarwal, Ashok, Sajal Gupta, and Rakesh Sharma. "Oxidative Stress and Its Implications in Female Infertility – a Clinician's Perspective." Reproductive BioMedicine Online 11.5 (2005): 641-50. Print.
5. Al-Gubory, Kaïs H., Paul A. Fowler, and Catherine Garrel. "The Roles of Cellular Reactive Oxygen Species, Oxidative Stress and Antioxidants in Pregnancy Outcomes." The International Journal of Biochemistry & Cell Biology 42.10 (2010): 1634-650. Print.