A pregnancy diet plan must include a regular intake of
lacto-fermented foods. These are foods preserved the old fashioned way (before
refrigerators or freezers). Eating these foods provides a natural food form of
a probiotic.
Lacto-fermented foods to include in a pregnancy diet plan
are:
o Live
sauerkraut, pickles, salsa and chutneys (fruit or vegetable)
o kimichi
o Yogurt
o Kefir
o Grass-fed
cheese
o Crème
fraiche
*Live means they are not shelf stable and must be
refrigerated. This is because they were not heated (pasteurized) or made with
vinegar, but with whey and/or salt.
There are many health reasons why these foods are an
important part of a pregnancy diet plan.
1. Help
reduce constipation
2. They are
a great natural vitamin C source
3. Increase
B vitamins
4. Increase
intestinal good bacteria
5. Help
neutralize anti-nutrients (those substances in food that make it hard on your
body to absorb the good stuff).
6. Strengthen
the immune system
7. Post-baby
benefits-encourages lactation and helps baby build their good gut bacteria
They should be used as a condiment in a pregnancy diet plan.
When looking for pre-made lacto-fermented foods-remember they have to be
refrigerated (cannot be stored on the shelf), made with whey and/or salt (not
vinegar). You also have the option of making your own which is worth the time
to reap their benefits.
Below is a recipe for a lacto-fermented food to get you
started on your way to having a healthy pregnancy diet.
Pickled cucumbers
4-5 pickling cucumbers
1 Tbsp mustard seeds
2 Tbsp fresh dill, snipped
2 Tbsp Celtic sea salt
1c filtered water
Wash cucumbers well and place in a quart-sized wide mouth
mason jar. Combine remaining ingredients and pour over cucumbers, adding more
water if necessary to cover the cucumbers. The top of the liquid should be at
least 1 inch below the top of the jar. Cover tightly and keep at room
temperature for about 3 days before transferring to the refrigerator. (Note:
recipe from Nourishing Traditions)
Laura Flynn, Registered Dietician, is Co-Author of The Fit
and Healthy Pregnancy Guide - your source for holistic coaching on pregnancy
nutrition and exercise. Visit http://www.FitandHealthyPregnancy.com for Free
Special Reports and articles.
Article Source: http://EzineArticles.com/?expert=Laura_Flynn
Categories:
HEALTH
