Just what the doctor ordered

When you’re pregnant many doctors provide a long list of foods and beverages that are off limits. We know this can feel restrictive. But, thankfully there’s a much longer list of appetizing things you can enjoy. These foods help support a healthy pregnancy, keep you feeling well, and help your baby thrive.

With the extra demands on a woman's body and the increase in blood volume, anemia is a very common condition in pregnancy. In fact, about one of every two pregnant women doesn’t get enough iron. Low levels can increase your risk for preterm birth of low birth weight. You may feel tired, weak, or dizzy, or experience headaches if your iron levels are too low. 

Pumping iron 

Iron is found in many foods including dark, leafy greens, such as broccoli, brussel sprouts, spinach, collard greens and kale. It’s also found in dried fruits, fortified cereals and grains. Meat (particularly red), fish and tofu are a great source of iron. As are lentils, peas and beans. Integrating extra iron into your diet can be as simple as adding dried apricots or figs to your store-bought cereal or trail mix. Consider replacing that iceberg side salad with some dark leafy greens like baby kale or arugula. Or try roasted brussel sprouts as a healthy side. Thinking about adding extra iron to every meal can take a little practice. But, once you get creative, you’ll reach your daily recommended dose of 27 milligrams of iron in no time.

Try this family friendly broccoli frittata 

Cooking when you’re tired can be exhausting. We get it that mommy-to-be needs all the help she can get. So here’s a super healthy meal the whole family will like. With 15% of your daily recommended iron intake it’s a smart, and easy choice...

1/2 cup nonfat cottage cheese

2 cups fat-free egg substitute 

1 large onion, diced 

1 tsp. olive oil 

2 cups frozen chopped broccoli 

1/2 tsp. dried dill 

2 tsp. margarine

Mix cottage cheese and egg substitute together, set aside. In large nonstick frying pan over medium heat, saute onion in oil for five minutes, or until soft. Add broccoli and dill; saute for five minutes, or until the mixture softens. Set aside.

Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute.

Add half of the vegetable mixture, and then half of the egg mixture; lift and rotate pan so that eggs are evenly distributed. As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set. Invert onto a serving plate and cut into wedges. Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture. And that’s it!

Serves 4:  Each serving provides: Calories 150, Total fat 3 g, Saturated fat 0 g, Cholesterol 0 mg, Sodium 390 mg, Total carbohydrate 12 g, Fiber 3 g, Sugar 3 g, Protein 19 g.

Got an iron-rich recipe you really like? Share it with all of our moms in the comments section below!