Hi, I'm Elisa All with PregnancyToday. We have with us Karen Raden a registered dietitian she's here to talk about key nutrients that all expectant moms need during pregnancy. Hi Karen. Hi. Thanks for being with us today – thank you. We're going to make an amazing salad that incorporates several key ingredients that contain folic acid, fiber and iron key ingredients that all expectant moms need during pregnancy. Wonderful. What is folic acid, why do we need it? Folic acid is very important to help prevent neuro tube defects. So we want to make sure to be supplementing with it and also eating foods that are high in folic acid. Can you point out some of those foods? Sure, brussels sprouts are wonderful foods, asparagus, broccoli and then our green leafies those are wonderful sources of folic acid. Okay excellent now if I don't like Brussels sprouts is there somewhere else I can go? Certainly fortified cereals. Secondly I know we need to pump iron during pregnancy why do expectant moms need iron? A lot of women get anemic during pregnancy, the babies are fine but it's the moms who suffer and when someone becomes anemic what can happen is they can become more fatigued. Well I remember that well, I was very tired maybe I just needed more iron what food sources could I have used? Animal products are the top sources chicken beef there are vegetarian sources black beans tofu and you can increase your iron absorption by cooking with foods in a cast iron skillet. So chicken in a cast iron skillet with a little bit of citrus like orange juice which also has folic acid is a great way of increasing your iron and your folic acid.
That sounds really good too and third we want to talk about fiber which you know when I think of fiber I think of constipation you know our friend during pregnancy what can do about constipation and why do we need fiber in our diet. Fiber is important for the reasons that you said to help prevent constipation during pregnancy all women's digestive tracks are going to slow down so most of get a little more constipated. All you need to do is get more fiber and a good goal is about 25 grams of fiber a day and make sure to increase your water during increase of your fiber intake or else that's not a good thing. Good point and so sources. Sources dates prunes are wonderful soy is wonderful and our vegetables again are a great source of fiber.
Okay excellent, well can we try and make a salad. Yeah, of course. So we are going to start out with our spinach and lets add some walnuts, you mind doing the honors. Walnuts are a great source of protein fiber and they have some omega-3 fatty acids which are very important during pregnancy as well. Dried cranberries you like those. I love them, I think I will steal one I really like cranberries. Okay so they are a great source of folic acid and then protein lets throw in some tofu. What I like about tofu is it's bland so when im not feeling well this might be something more soothing. Very good source of iron and I think that makes a beautiful salad. It does but you know what for a little added color can I add some raspberries – I love raspberries. They are a very good source of fiber and other nutrients your making me hungry here. So toss this up a little bit, oh that looks so pretty. It does and you know making you use your food as nutrition is a great way to getting everything you need during pregnancy. Okay wonderful, well I am going to put this on a plate and give it a little taste. How about salad dressing what do you like? A balsamic vinaigrette it's a little olive oil a little vinegar. That looks yummy. You know what and I also like feta cheese for a little dash of flavor is that ok? Wonderful also adds great calcium and some protein do the honors. I guess I get the honors thank you this looks so good. Good. That is so good. I don't want to eat in front of you save that for later but thank you so much for being with us today. My pleasure. We will see you next time on pregnancy today.
