Food to Eat During Pregnancy: Why Choose Potatoes Over Rice + RECIPE
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I won’t forget those 9 months I’ve spent with macho kid inside my tummy. The first 3, I almost got a miscarriage because I had a low uterus. The last 3, I was at risk for pregnancy diabetes.
It was my fault. I had improper nutrition even if I took all my required vitamins and supplement. The cravings for junk food and sweets were real! Rice (and even extra rice) was a staple in my plate.
If only I knew earlier that this sugar risk could be prevented if I chose to eat potatoes over rice. Did you know potatoes are nutrient-dense? Here’s why!
Potatoes also have no fat, sodium or cholesterol. They’ve got loads of vitamin C and B-6, plus iron and fiber which help digestion and lower blood cholesterol. Potatoes are also high in folate, which is important in pregnancy for normal fetal brain and spinal cord development. Folate is needed for the development of DNA and other genetic material.
As your baby grows, he or she will gain energy in your womb through glucose. This may explain why our blood sugar levels may drop and cravings for starchy food begin (why my sugar levels increased). Potatoes are a convenient and delicious way to answer those cravings, and will make you feel fuller faster. A serving of mashed potatoes can help reduce gastric acidity, too.
Potatoes are a rich source of vitamins and nutrients for an expectant mother and for a woman who hopes to be pregnant in the future. Like any food, though, over-consumption can lead to potential health issues. Plan your best pregnancy diet with your doctor or nutritionist.
Moms-to-be can get nutrition boost from potatoes
Whether it’s the first child, the second or more, moms know that their lifestyle and dietary choices will have a great impact on the health of their baby. Eating right, especially during the first trimester of pregnancy, is a must. A US study of women in the childbearing age (19-50 years old), however, indicated that most fell short of the recommended levels of vegetable consumption. Depending on a woman’s calorie needs, about 2 ½ to 3 cups of vegetables should be consumed daily. With today’s diets, lifestyle choices and distractions, most women go with just a little over a cup of veggies a day.
It’s hardly ideal if you have a little one on the way. This means that you’re missing out on important nutrients like potassium, which can help you avoid horrible leg cramps in the middle of the night. Bananas are good, but the best source of potassium is the potato. Potatoes rank highest in potassium content among the top 20 most frequently consumed raw vegetables. A medium-sized US potato at about 5.2 ounces packs 620 mg of potassium, way more than a banana. At that size and prepared with the skin on, you’ll get only 110 calories.
RECIPE: Grilled Lemony Dill Potato Salad
- 2 lbs yellow potatoes, sliced into approximate ¼ inch rounds
- 2 Tablespoons olive oil
- 1 teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- 2 Tablespoons olive oil
- 3 Tablespoons fresh dill, tightly packed and chopped
- 2 Tablespoons fresh lemon juice
- 2 teaspoons fresh lemon zest
- Preheat grill to medium heat.
- In a large bowl, toss potatoes with olive oil, salt, black pepper, garlic powder, and onion powder. Place in a large grill basket (flat bottomed works best) or grill pan. And place the grill basket in preheated grill.
- Grill for 8-10 minutes, or until bottom sides of potatoes start to brown. Carefully stir potatoes to flip sides. Grill for an additional 8-10 minutes, or until golden and tender. Remove from heat.
- While potatoes are grilling, prepare dressing. In a large heat-safe bowl, whisk together olive oil, fresh dill, lemon juice. lemon zest, and salt.
- Add grilled potatoes to dressing and gently toss to coat. Top with additional lemon zest, optional.
So remember to increase your veggie intake in general, and take a good long look at how potatoes can help your nutritional needs. The humble spud could be the answer to the nutrient gaps so many women are experiencing.
Potatoes USA, an organization that has thankfully brought US frozen, US tablestock (fresh) and US dehydrated potatoes to our shores, offers a lot of options for potato meals. Click on www.potatogoodness.com/potato-recipes for an amazingly wide array of potato
High quality US potatoes can be purchased from major supermarkets and groceries nationwide. For more information on US potatoes, you can get in touch with the local Potatoes USA-Philippines office at +632.534.8534 and [email protected]. You may also visit www.potatogoodness.com or like and follow Potatoes USA-Philippines on Facebook at www.facebook.com/PotatoesUSAPhilippines.