The pregnancy diet: 5 must-have foods

Come on, let’s admit it, your morning consititutional hasn’t quite been the same since you got the happy news. A high-fibre diet to keep things moving is critical but beyond that, the nutrients in beans have been shown to keep blood sugar and blood pressure low. Both conditions can creep up on an otherwise normal pregnancy. Get the recipe here: Make-Ahead Lentil Chili

You know those leg cramps you hear about (or suffer through) during pregnancy? They could be your body’s call for more magnesium, the nutrient your muscles need to relax and your baby’s bones need to grow. Plain, unroasted pumpkin seeds are one of the best sources. Plus they are loaded with good fats and fibre. Sprinkle them on your salad and toss them on pasta.   Get the recipe here: Sweet or Savoury Pumpkin Seeds

Avoiding fish during pregnancy is no longer sound advice. We know that the brains of infants require the omega 3 fats from fish to develop well. The very same omega 3’s are keeping you limber and keeping your inflammation down. The trick is to choose smaller fishes that haven’t accumulated the mercury that large fish can. Sardines dine on plankton which are floating micro-creatures and algae rather than other fish. You can buy them fresh and bake them, or make it simple and go for canned. If you can’t stomach the idea, wild salmon is your next best bet.  Get the recipe here: Marmalade-Glazed Salmon

Virtually a zero calorie and highly nourishing food, this anti-oxidant, Vitamin A and Vitamin C delivery system does more than fill you up and satisfy your need for crunch. It is a strong flavour that many kids either love or hate. Do yourself a favour and set up the love early on. It will be great for both of you (red pepper burps are free!).  Get the recipe here: Foil-Packed Veggies

Pick your favorite: kale, collard greens, arugula, spinach... Any and all of them dish up Vitamin K, which is a vital nutrient that factors in to the blood clotting process. Getting this through a healthy diet rather than a supplement will protect both you and your baby.  Get the recipe here: Dressed-Up Kale Chips