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Once your child is able to sit up mostly unsupported and can bring toys to their mouth, it is generally a safe time to start your little one on finger foods. Most parents introduce their little one to solids at 6 months of age, starting off with purees. However, some parents choose to skip this spoon-feeding phase and allow their child to grasp soft foods and feed themselves. Whichever method you choose, by 8 to 9 months, your little one will probably have let you know that they are ready to start feeding themselves by either grabbing the spoon you are trying to feed them with, or when they start to snatch food off of your plate. When your little one is ready, there is a wide variety of foods that they can enjoy. Remember, repeated exposure to a flavor can help reduce picky eating later on, so don’t shy away from offering a food that your little one initially rejected — they might come around to it! Always try to include a wide range of naturally sweet, savory and bitter flavors, and really awaken their taste buds to different flavors. Here are some favorite first finger foods to serve your baby: Sliced Banana Sliced Banana makes a great first finger food for babies just starting to experiment with solids. Many pediatric sources recommend cooking fruit until baby is 8 months old, however bananas are an exception. Whereas most foods being introduced to babies requires cooking until it is soft enough to mush easily in baby’s mouth, bananas are already the perfect texture! Especially when ripe! Always remember to cut your baby’s food into tiny pieces so it will not present a choking hazard. Nutritiously speaking, bananas are also great because they are full of potassium and magnesium, and are rich in pectin — a soluble dietary fiber that naturally detoxifies and is great for digestion. However, make sure you don’t feed your little one too much, because the high fiber content may cause them to become constipated. Sliced Blueberries Blueberries are full of antioxidants and are great for babies and adults alike. They are a good source of vitamin C, vitamin K, fibre and manganese. There are two varieties of blueberries — high-bush blueberries and low-bush (or wild berries) that are smaller in size, but richer in antioxidants. Whichever variety you are able to find, blueberries are considered one of the most nutritious berries, and powerhouses of energy and nutrients. Sometimes my non-parent friends would chuckle at me for cutting my sons blueberries into tiny little pieces — but as silly as it may look cutting these already small berries into pieces, it is completely necessary. Even the tiniest of blueberries, if eaten whole, can easily become lodged in a baby’s throat and block their tiny airways. So makes sure you cut them into baby-sized finger-tip pieces, to ensure they are easy to eat and swallow. Over-Cooked Pasta, Diced You may want to hold the tomato sauce (or keep a washcloth at the ready) when serving up pasta as a finger food to your baby! Spaghetti… Fettucini… Fusilli…whatever type of pasta you choose, cook it until it is soft enough for their tiny mouth to handle. Boil the pasta for the amount of time specified by the package, then remove a piece to test for tenderness. If you are able to easily mash the pasta to a paste between your tongue and the roof of your mouth, it is tender enough for your baby to gum. If not, continue to boil the remaining pasta, and check for tenderness every few minutes. Lastly, drain the pasta and allow it too cool, then break or cut into bite-sized pieces before serving to your baby. Pea-Sized Pieces Of Cooked Chicken (Or Fish Or Ground Beef) Chicken is packed with protein and is a source of Vitamin B6 which is used to help the body extract energy from food. It is important that babies start eating foods containing adequate amounts of protein to support their rapid growth. If your little one struggles with texture of meat, there are other ways to get these protein sources into their diet. Try transferring cooked chicken (or your meat source of choice) into a food processor and blend into a puree for 1 minute. The texture will be clumpy, but if you add some softened sweet potato to smooth it out, it should be more palatable for your little one. They still can eat this with their hands, but it might be a bit more messy, so keep a washcloth close by! Ripe Avocado, Sliced Or Diced Ripe avocados make a perfect smooth and creamy introductory finger food for babies. Babies need carbohydrates, fats, and protein for their growth during the crucial first year and even second year of life. Avocados are full of healthy monounsaturated fats, and are naturally nutrient dense containing nearly 20 vitamins and minerals to boot! Avocados are also a good source of fiber. ½ cup serving contains 4.9 grams of fiber, which is another crucial nutrient for little ones to obtain. Cut into thin slices or small cubes for your little one easily gum through. Avocados are a perfect food that will be readily accepted as your baby begins eating solids. Plain Cheerios (Oat Cereal) Many parents have offered up this oat cereal to their little ones to enjoy and practice working on their pincer grasp. Made from whole grain oats, and without artificial flavors and colors, they’re low in fat and are cholesterol free. They are easily dissolvable, so they pose little choking hazard for babies. Plain Cheerios make a convenient snack too, as parents can easily throw some into a ziplock bag for an on-the-go snack for their little ones. But like any food, moderation is key. This tasty cereal may be low in sugar, but a one cup serving does contain 230 milligrams of salt, which is over half of the recommended intake of salt for babies up to 12 months old, which is less than 1g of salt a day (less than 400 mg of sodium). So keep an eye on portion sizes! Puffed Rice Cereal Gerbers Puff Rice Cereal was a favorite of my son when he started finger foods. Gerber offers a selection of flavored wholesome snacks that are designed with your little one’s development and good nutrition in mind. These puffed rice snacks make a great introductory finger food snack to help your little one develop their fine motor skills. Made with whole grains and not added salt, these tasty snacks dissolve easily in babies mouth when they mix with saliva, ensuring baby won’t choke. They are also an excellent source of iron and zinc, but again, still watch portion control. Your little one may be begging for more, but try to only offer this snack once per day, as your baby needs a wide variety of foods to thrive. Grapes, peeled and sliced Grapes are not only delicious, but they are high in polyphenols — antioxidants that help fight free radicals in the body. Another interesting fact about grapes is that they are the only fruit found to contain the sleep-regulating hormone melatonin. By adding them regularly to your little ones diet, it will help boost their natural sleep-wake cycle in their body, allowing them to get to sleep faster each night! One of the troubles with feeding grape to babies is the skins of the grapes, and the other is it’s round size; these make for choking hazards. You may introduce grapes as a finger food to your little one, however it is best to peel and cut them into very small pieces so they are easier for baby to mush up and swallow. Seedless Watermelon Watermelons are comprised of about 92 percent water. It not only makes a refreshing snack but this fruit is also soaked with nutrients. Watermelons are an excellent source of vitamins A, B6 and C, lycopene, antioxidants and amino acids. Parents can introduce their child to cantaloupe and melons at 8 months of age, though some introduce it as early as 6 months of age. Some babies may experience rashes from melons of all types. The rash is often due to the melons acidity, and not to an allergy. Melons are sure to be one of your baby’s favorite foods. Remember to keep the pieces small and thin, so baby can easily mush it up and swallow. Very Small chunks of soft cheese Cheese is a great finger food for babies, providing them with calcium, good fats and protein too. Calcium is a key nutrient for healthy bones and teeth, which is so important for your little ones growth and development. You can introduce your baby to the wonderful world of cheese by offering lighter tasting cheeses like Colby, Jack, Mild Cheddar or even cottage cheese. Cottage cheese can be a fun (but messy) finger food for babies. Cottage cheese is rich in protein, vitamins and minerals, however keep portion sizes small as it can be high in sodium. Another great way to incorporate cheese into your little ones finger food diet is by melting cheese over softened vegetables or adding it to meat purees. Eggs (Chopped Hard Boiled or Scrambled) Eggs are loaded with high-quality proteins, vitamins, minerals, good fats and various trace nutrients. They are rich in iron, phosphorus, selenium and vitamins A, B12, B2 and B5 – to name a few. You can give your baby the entire egg (yolk and white) around 6 months. Whether you hard boil and chop or scramble it — both make great finger foods for babies. If your family has a history of egg allergies, some doctors may suggest waiting until after 12 months to introduce your little one to eggs. It is very rare for someone to be allergic to the yolk, however egg whites contain four proteins that can range from mildly to highly allergic. If you have any concerns, talk to your pediatrician! Cooked Peas Green peas are a very good source of vitamin K, manganese, dietary fiber, vitamin B1, copper, vitamin C, phosphorus and folate. They are also a good source of vitamins B2 and B6, niacin, zinc, protein, magnesium, iron, potassium and calcium! For such tiny veggies they sure are packed with a lot of nutrient-punch! Did you know that one cup of peas contains more protein than a tablespoon of peanut butter? Peas would make a great first ‘green’ food for a baby. Steaming or boiling in a scant amount of water is the best way to cook peas for your little one. For a nice flavor you can trying cooking peas in a homemade vegetable or chicken stock for a little extra taste boost! Orange Veggies (Carrots and Sweet Potato) Another great finger food for babies is cooked orange vegetables like carrots or sweet potatoes. Carrots are high in beta carotene and are often one of baby’s first foods. When cooked until they are soft, they are easy to digest and are packed full of nutrients like vitamin A and C, and calcium. Another delicious orange vegetable is sweet potato (yam). These tasty spuds make another wonderful choice for baby’s first finger food. Much like carrots, sweet potatoes are also high in vitamin A and beta carotene. Additionally, they are high in potassium, and also contain good amounts of vitamin E, calcium and folate. Steam until soft and cut into tiny pieces for easy handling and swallowing. These tasty vegetables are sure to please your little one! Broccoli and Cauliflower Steamed Broccoli is a very good source of dietary fiber, vitamins A, B1,B6, and E, manganese, magnesium, phosphorus, choline, potassium, copper, omega-3 fatty acids, protein, calcium, iron, niacin and selenium! That was an exhausting list of nutrients to list — it is no wonder parents are always telling their children to “eat your broccoli”. Similarly, cauliflower contains a lot of the same nutrients including 77% of the daily recommended value of vitamin C in a serving. Although, your little one probably won’t eat and entire serving in one sitting, steamed broccoli or cauliflower would make a great finger food for little ones. Again, make sure it is steamed until it is super tender, so that it can easily be mashed up and swallowed. If your little one struggles with gas, you might want to keep portions small as it may disrupt their digestion. Brown Rice, well cooked When you start your baby on solid foods, experts tell you to begin with rice (cereal). This is because rice is known to be allergen free, and brown rice in particular is great because of its dense natural nutrition and fiber. Remember to ensure your child’s diet is well balanced with meats, vegetables as well as grains. Brown rice should be cooked until it is soft and easy for baby to mush and swallow. For a little extra flavor and a nutritional boost, mix the cooked rice with some shredded cheese. Yum! Ripe Stone Fruits, peeled and cubed Sweet ripened peaches, pears and plums are a wonderful snack for little ones, and would make excellent finger food dessert-like treats! Gently cook stone fruits and dice them into small, finger food sized pieces for your little one to enjoy. Pears are a great option as they are gentle on little tummys and are wonderful for babies who may be suffering from reflux. Plums are high in fiber and natural sugars which help to maintain bowel regularity. Babies who struggle with constipation are often advised to incorporate plums or prunes into their diet for this reason. Whichever stone fruit you serve up, it is best to peel the fruit and cut into tiny bite-sized pieces for children who are under 12 months of age, as the skin may be difficult for them to eat. Beans, well cooked Beans are a very inexpensive source of protein. Aside from the protein, complex carbs and fiber, beans contain a powerhouse of important nutrients for you baby’s growing body including antioxidants, iron, calcium, B vitamins, folate, copper, magnesium, manganese, phosphorus, potassium and zinc. Make sure you cook the beans until they are soft. Pop one in your mouth and if you are able to mush it between your tongue and the roof of your mouth, they should be soft enough for your baby to eat. Beans make an excellent finger food, and can be enjoyed either mashed, cut into small pieces, or eaten whole (if they are small enough that they won’t pose a choking hazard). Tofu Tofu has gained popularity over the years especially as a vegetarian and vegan-approved source of protein. In addition to its protein, tofu contains all eight essential amino acids, and is an excellent source of iron, calcium, manganese, selenium, and phosphorus. It is also a good source of magnesium, copper, zinc, and vitamin B1. Tofu is a protein source that pediatricians often recommend offering to your baby once they are 8 months of age or older. The reason being is that tofu can be a difficult protein source for an immature tummy to digest, so waiting the 8 months is best. Cut the tofu into tiny bite-sized pieces for a great finger food for your little one to enjoy. As tofu is a soy product, you should not offer it to an infant who has an allergy to soy. Lightly Toasted Bread Most parents will introduce their babies to whole grain breads that include wheat around 8 to 9 months old. Wheat is a common food allergen, so make sure you wait at least 3 days before you introduce another new food to your little one’s diet. This way, you can make sure your child doesn’t have an issue with it. You may start by very lightly toasting a piece of bread so that it is easy for them to mush and swallow. Spread some ripe avocado or a nut butter of your choosing for some extra flavor. Remember, don’t introduce your child to bread and nut butter (for example) for the first time together. Keep that 3 day rule of thumb in mind. Baby Mum-Mum Rice Biscuits Baby Mum-Mum teething biscuits make a great finger food for little ones to practice feeding themselves. The biscuits are a perfect size for their small hands too hold, and they easily dissolve, making them great for babies with or without teeth. Mum Mums are a good food choice for an egg-free, peanut-free, gluten-free, and GMO-free baby diet. The are made with premium Japonica rice, all natural ingredients, and no artificial additives or preservatives, so parents will like these snacks just as much as your little one will enjoy eating them. Starting to feed your baby solid foods is an exciting milestone, hopefully this list will provide you with some great, healthful ideas that your little one can try out!
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Foto: Shutterstock KATKAD trudnice nisu sigurne koje su namirnice zdrave i za njih i za bebu ili im ponestane ideja za ukusan, a hranjiv i zdrav obrok. Donosimo popis namirnica koje su među najkorisnijima. Popis namirnica koji slijedi služi kako biste mogli proučiti njihovu nutritivnu vrijednost i otkriti koju biste novu namirnicu mogli uvesti u prehranu. Najbolji način da trudnica dozna koja je hrana pravo rješenje za nju, jesu konzultacije s liječnikom. On će u obzir uzeti i godine buduće mame, njeno opće zdravstveno stanje, tijek trudnoće, moguća ograničenja… Govedina Od svih vrsta mesa najveću biološku vrijednost (koja ovisi o sadržaju esencijalnih aminokiselina) imaju proteini govedine − 80% − koji su potrebni za razvoj zdravog ploda. Plodu je za izgradnju stanica, tkiva i hemoglobina potrebna određena količina željeza koju "uzima" od majke. Zbog toga kod nje može doći do anemije (u otprilike 20% slučajeva). Kao prevencija anemije trudnicama se preporučuje konzumiranje namirnica bogatih željezom, osobito posnijih dijelova govedine. Govedina je bogata i cinkom, koji utječe na razvoj bijelih krvnih zrnaca. Teletina Sadržava visokovrijedne proteine koji su važni za rast, obnovu i izgradnju organizma, a obiluje i kalcijem (dva-tri puta više od svinjetine). Bogata je cinkom, kojeg najviše ima u butu. Prisutna je i velika količina željeza, kao i vitamina grupe B (osobito B1, B2 i nikotinske kiseline) − koji su organizmu potrebni za oslobađanje energije iz hrane. Janjetina Lako je probavljiva i izvanredan je izbor za trudnice. Odličan je izvor bjelančevina. Bogat je izvor željeza i cinka te vitamina B12, kojeg nema u biljnoj hrani, a potreban je za izgradnju crvenih krvnih stanica i normalno funkcioniranje živčanog sustava. Piletina Osigurava esencijalne aminokiseline, potrebne za pravilan razvoj ploda. Obogaćuje prehranu trudnica željezom, kalcijem, fosforom, ali i velikom količinom vitamina, osobito grupe B. Zbog nutritivnog sastava i lake probavljivosti, Svjetska zdravstvena organizacija preporučuje piletinu kao namirnicu koju bi trebalo često konzumirati. Puretina Puretina je odličan izvor proteina, a bogata je i kalijem, fosforom, magnezijem, kalcijem, selenom i cinkom. Sadržava i znatnu količinu vitamina kompleksa B te aminokiselinu triptofan, koja pomaže tijelu u proizvodnji serotonina, supstancije koja djeluje umirujuće i pogoduje dobrom raspoloženju. Losos Odličan je izvor kvalitetnih bjelančevina, obiluje omega-3 masnim kiselinama važnim za zdravlje srca i mozga. On je svojevrstan "rezervoar" esencijalnih aminokiselina i masnih kiselina koje su potrebne za dobar imunitet i stvaranje bijelih krvnih stanica. Sadržava znatne količine fosfora, selena i kalija, kao i vitamine kompleksa B. Jaja Jaja su visoko nutritivna i lako probavljiva hrana. Odličan su izvor proteina, vitamina (A, E, D, folata i drugih vitamina grupe B) te minerala (željeza, fosfora, cinka i kalcija). Odličan su izvor željeza, a posebno se preporučuje žumance, koje je bogat izvor esencijalnih masnih kiselina, važnih za rast i razvoj središnjega živčanog sustava. Bolje je izbjegavati konzumiranje sirovih ili nedovoljno termički obrađenih jaja zbog povećanog rizika od salmonele. Mlijeko Izvrstan je izvor proteina i kalcija koji se lako resorbira. Ako ga trudnica ne unosi dovoljno, fetus će taj mineral početi uzimati izravno iz njenih kostiju, učinivši ih sklonima napuknućima i prijelomima. Mlijeko je bogato i magnezijem, koji je potreban za razvoj bebina koštanog, mišićnog, krvnog i živčanog sustava, a sadržava i fosfor, potreban za izgradnju mišića. Osigurava i vitamine A, D, B2 i B12. Jogurt Taj je mliječni napitak odlična alternativa za trudnice s netolerancijom na laktozu u kravljem mlijeku. Vrlo je bogat kalcijem: oko 210 g jogurta smanjene masnoće osigurava 415 mg tog elementa, koji je presudan za izgradnju kostiju, zuba, krvotoka, živčanog i mišićnog sustava. Ako ga buduća mama ne uzima dovoljno, plod će crpiti onaj koji je nataložen u njenim kostima. Zato je konzumiranje jogurta važno za trudnice koje ne piju mlijeko. Jogurt je bogat proteinima i ostalim hranjivim tvarima, osobito fosforom i vitaminima grupe B, kao i korisnim bakterijama koje su blagotvorne za probavni sustav. Sir Bogat je visokokvalitetnim proteinima − 20-40% − ovisno o vrsti sira, a u njima su prisutne sve esencijalne aminokiseline. Bogat je kalcijem koji bi uz proteine trebao biti "kamen temeljac" prehrane u trudnoći, kako bi se osiguralo da i majka i plod budu zdravi. Zbog toga je sir osobito važan za trudnice koje ne podnose laktozu ili ne vole mlijeko jer im osigurava unos tog minerala. Odličan je izvor selena, magnezija i fosfora, kao i vitamina B2. Žitarice Žitarice, posebno one s dodatkom željeza i kalcija, opskrbljuju trudnicu obiljem važnih hranjivih sastojaka. Primjerice, tri četvrtine šalice žitarica sadržavaju 400 mikrograma folne kiseline, što je preporučena dnevna količina. Inače, liječnici savjetuju da žene koje planiraju trudnoću u razdoblju prije začeća uzimaju 800 mikrograma folne kiseline dnevno. Cijelo zrno pšenice Nutricionisti upozoravaju da se prirodni sastojci pšenice optimalno iskorištavaju samo ako se u prehrani upotrebljava cijelo zrno. U tom je slučaju trudnicama osigurana velika količina folne kiseline koja pomaže u prevenciji neuroloških defekata kod bebe. U opni zrna nalaze se sve hranjive tvari potrebne za razvoj, rast i održavanje organizma. Cijelo zrno pšenice sadržava 70,7% ugljikohidrata, 10,2% bjelančevina, oko 2% masti, 1,7% minerala, vitamine grupe B (B1, B2, B3 i folnu kiselinu), E, D, K i provitamin A (koji se od svih žitarica nalazi jedino u pšenici). Od minerala ima najviše fosfora (50%) i kalija (20-30%), zatim željeza, bakra, magnezija, kalcija i cinka. Sadržava i dijetna vlakna. Zobene pahuljice U kombinaciji sa sjemenkama, sušenim voćem te sirovim ili sušenim klicama i mekinjama − čine energetski jak doručak, lako probavljiv i blagotvoran. Zob je poznata po visokom sadržaju lako probavljivih bjelančevina: 100 g pahuljica sadrži čak 15 g proteina. Bogata je i vitaminima grupe B i vitaminom E, kao i mineralima − kalcijem, magnezijem, selenom i kalijem, željezom i cinkom. S obzirom na visok sadržaj dijetnih vlakana, blagotvorno djeluje na crijeva i pospješuje probavu. Zobene pahuljice djeluju blago laksativno (odlične su protiv zatvora) i štite debelo crijevo (osobito od nastanka hemoroida). Samo pola šalice zobenih pahuljica (bez dodanih okusa, aroma i začina) opskrbljuje trudnice velikom količinom dnevno potrebnih nutrijenata. Tjestenina Šalica kuhanih makarona od punog zrna pšenice osigurava proteine i vlakna. Obogaćena tjestenina, kao i ona od cjelovitog pšeničnog zrna − podjednako su vrijedan izvor folne kiseline. Tjestenina od integralnog brašna zdrav je obrok, osobito u kombinaciji s povrćem, najbolje uz dodatak maslinova ulja. Grah Ta visokokalorična namirnica bogata vlaknima ima 52% ugljikohidrata, 26% proteina (sve esencijalne aminokiseline) i 2,1% masti. Obiluje lecitinom (organskim spojem koji sadrži holin, supstanciju važnu za razvoj mozga i živaca), kalijem, kalcijem i fosforom, a odličan je izvor folne kiseline. Smeđa (integralna) riža Trudnice bi trebale unositi 350-400 mg magnezija dnevno, a smeđa se riža pokazala kao njegov odličan izvor (kao i druge žitarice cijelog zrna). Obiluje željezom i folnom kiselinom. Karakterizira je niska razina ugljikohidrata, masti ima samo u tragovima (ne sadrži kolesterol), a veći je postotak vlakana. Smeđa riža ima pet puta više vitamina E i nikotinske kiseline od bijele riže, četiri puta više vitamina B1 i vlakana, tri i pol puta više magnezija, kao i 1,6 puta više folne kiseline. U klici se nalazi vitamin E, dok je opna bogata gotovo svim vitaminima grupe B. Važan je podatak da riža ne sadržava gluten (kompleks proteina koji kod nekih osoba izaziva imunosnu reakciju organizma). Leća Kuhana leća nudi 180 mikrograma folne kiseline po šalici, što je čini njenim najboljim izvorom. Uspješna je zamjena za meso (uz suhi grašak i slanutak). To je jako važno za trudnice koje ne jedu meso. Slanutak TEKST SE NASTAVLJA ISPOD OGLASA Ta je mahunarka bogata energijom i upotrebljava se u pripremi variva ili kao dodatak povrću. Izvanredan je izvor mangana, fosfora, željeza, magnezija, a dobar izvor kalcija, cinka i selena. Soja Soja je jedina biljna namirnica koja sadržava svih osam esencijalnih aminokiselina, nužnih za normalan rast i razvoj organizma. Pola šalice kuhane žute soje ima oko 14,3 g proteina, a zelene oko 11,1. Obje su vrste i odličan izvor vlakana, a 100 g suhog zrna soje sadržava dvostruko više proteina nego ista količina bilo kojeg mesa, pa je idealna zamjena za meso, posebno kada je riječ o trudnim vegetarijankama. Obiluje mineralima (željezom, kalcijem, fosforom, natrijem, kalijem, cinkom, sumporom…) i vitaminima kompleksa B − čak 93% preporučenog dnevnog unosa folne kiseline. Sojino mlijeko Odlično je za trudnice koje ne podnose laktozu. Dobra je alternativa za proteine potrebne za zdrav razvoj ploda (kojih ima dva puta više od kravljeg mlijeka), kao i za kalcij (koji dodaju proizvođači). Sadržava nezasićene masne kiseline, vitamine i minerale, osobito željezo (deset puta više nego kravlje mlijeko). Ima dvostruko manje masnoće od kravljeg mlijeka i upola manje kalorija. Tofu Uspješna je zamjena za meso, mlijeko, mliječne proizvode i jaja. Vrlo je bogat proteinima: 85 g tofua, ovisno o vrsti, ima između 4 i 6 g proteina koji sadržavaju sve esencijalne aminokiseline. Bogat je kalcijem, magnezijem, željezom i fosforom, kao i vitaminima A i B. Treba ga čuvati na hladnom (od 8 do 13 stupnjeva), zaštićenog od namirnica jakog mirisa. Mrkva Puna je beta-karotena koji se pretvara u vitamin A tijekom probavljanja. Pola šalice mrkve pruža tijelu čak 200% preporučenoga dnevnog unosa vitamina A, koji potiče rast stanica i razvoj mozga kod fetusa i novorođenčadi. Osigurava 2 g dijetnih vlakana i 7% dnevne potrebe za vitaminom C, a sadržava i vitamine grupe B, vitamin D i E. Rajčica Nutricionisti je preporučuju jer je bogata antioksidansima: likopenom (više u kuhanoj rajčici nego u svježoj), beta-karotenom, vitaminom C (ima ga koliko i u limunu ili naranči) i vitaminom E. Plod rajčice sadržava dosta kalija, ali malo natrija, što mu omogućava da se "bori" s visokim arterijskim tlakom i zadržavanjem vode u organizmu, što je pak važno za zdravlje buduće majke. Iako male kalorične vrijednosti, rajčica je biološki veoma vrijedna. U njoj ima kalija, vitamina C, magnezija i kalcija. Sadržava još i natrij, željezo, bakar i mangan. Brokula Ima gotovo dvostruko više vitamina C nego naranča, a trudnicama se preporučuje zbog velike količine vitamina grupe B, posebice folne kiseline. Jedan je od najboljih prirodnih izvora vitamina A. Bogata je kalcijem, kalijem, cinkom i magnezijem, a ima i velike količine željeza. Prije pripreme brokula se mora dobro oprati kako bi se isprali pesticidi i izbjegla toksoplazmoza koja je opasna za plod. Kuhanje treba ograničiti na maksimalno deset minuta da bi se očuvali važni sastojci. Blitva Osim što pomaže tijelu da apsorbira željezo i druge minerale, blitva i ostalo zeleno lisnato povrće, odličan su izvor mnogih nutrijenata nužnih za zdravu trudnoću. Dnevni obrok tog povrća pomaže da se osigura normalno formiranje organa ploda i njihovo funkcioniranje. Blitva je i dobar izvor vitamina E i folata, nutrijenata koji čuvaju mozak. Kelj To tamnozeleno lisnato povrće, siromašno kalorijama, obiluje hranjivim tvarima koji su nužni trudnicama. Kelj je izvrstan izvor magnezija. Izvanredan je izvor vitamina C, K, kao i vitamina kompleksa B i karotenoida. Špinat Vrlo je hranjiva namirnica, s velikom količinom lako probavljivih bjelančevina. Kao i drugo lisnato zeleno povrće pomaže u apsorpciji željeza, i to do tri puta više od uobičajenog iznosa. Naime, špinat obiluje vitaminom C, koji pomaže resorpciju željeza, kao i beta-karotenom (provitaminom A). Vitamin K, važan za zdravlje kostiju, u šalici svježeg špinata nalazi se u gotovo dvostruko većoj količini od dnevno preporučenog unosa, a ako je skuhan − šest puta većoj! Od minerala najviše ima kalija, dok su u manjim količinama zastupljeni fosfor, mangan, bakar, cink i jod. Bundeva Sadržava vrijedne masnoće, bjelančevine i ugljikohidrate (sjemenke imaju 20 puta veću kalorijsku vrijednost od ploda). U bundevi je obilje vitamina A, C, D, E i vitamina kompleksa B (B1, B2, B6), osobito folne kiseline, kao i minerala (kalcij, selen i fosfor). Odličan je izvor kalija, minerala koji pomaže izbacivanje tekućine iz organizma. Zbog sastava i lake probavljivosti, smatra se odličnom hranom za trudnice, čak i za one koje imaju problema s visokom razinom šećera u krvi. Sjemenke suncokreta Pola šalice suho ispečenih sjemenki suncokreta opskrbljuje trudnice sa 152 mikrograma folne kiseline. Odličan su izvor vitamina E i B1, ali i kalcija, željeza, mangana, magnezija, bakra, selena i vitamina B5. S obzirom na visok postotak ukupnih masnoća, treba ih jesti umjereno. Jabuke Zaista su čudesno voće kada je riječ o zdravstvenim dobrobitima koje pružaju. Jabuka srednje veličine, sirova i neoljuštena, osigurava 10 mg kalcija, 8 mg vitamina C (bez ljuštenja), potom 0,25 mg željeza, 4 mikrograma folata i čak 4 g prehrambenih vlakana. Jedna velika jabuka zadovoljava 17% dnevnih potreba za vitaminom C i 7% za kalijem. Kruške Kruška srednje veličine osigurava 24% dijetalnih vlakana, koja djeluju blagotvorno na probavni sustav i snižavaju kolesterol u krvi, te 10% preporučenog dnevnog unosa vitamina C. Bogat je izvor kalija. Banane Bogate su folnom kiselinom, vitaminom B6 (koji djeluje umirujuće na živčani sustav) i vitaminom C. Sadržavaju kalij koji snizuje krvni tlak i dijetna vlakna koja pomažu kod loše probave, poremećaja rada crijeva i hemoroida. Naranče Iznimno su važan izvor vitamina C. 250 g naranče osigurava 200% dnevnih potreba za vitaminom C. Osim toga, 170 g obogaćenog soka od naranče osigurava od 200 do 260 mg kalcija. Grejpfrut Bogat je vitaminima A i C, kao i magnezijem, kalijem i kalcijem. Sok od grejpfruta odličan je izvor folne kiseline. Ima malo kalorija, ali obilje vitamina B1 i B2, kao i velike količine flavonoida, koji "paze" na razinu kolesterola u krvi, a blagotvorno utječu i na želudac i crijeva. Dobar je izvor vlakana i utječe na reguliranje razine inzulina u krvi. Ananas To niskokalorično voće ima više od 15 vrsta minerala (magnezij, kalij, natrij, kalcij i željezo, a osobito je bogato manganom). Bogat je vitaminom C, kao i vitaminima grupe B, posebno folnom kiselinom − koje u čaši soka od ananasa ima 23 mikrograma. Sadržava enzim bromelin koji služi za probavu bjelančevina. Učinkovito čisti organizam, a dobro uklanja i višak vode iz tijela te štiti od visokog krvnog tlaka. Nar Smatraju ga superhranom zbog njegovih antioksidacijskih svojstava. Čaša nara sadržava 16% preporučene dnevne količine vitamina C i 10% potrebnog kalija, kao i 10 g vlakana. Bobice su odličan izvor vitamina B1, B2, B5 i B6, kao i biološki vrijednih vlakana. Sadržavaju i kalcij, željezo, kalij, fosfor i malo natrija. Bademi Odličan su izvor kalcija. Oko 30 g badema sadržava jednaku količinu kalcija kao četvrtina šalice mlijeka. S obzirom na to da su bjelančevine u bademima biološki vrijedne, s dobrim rasporedom aminokiselina, trebale bi ih često konzumirati vegetarijanke. Badem sadržava i bakar, mangan, magnezij, fosfor, cink, željezo i kalcij. Izvrstan je izvor vitamina E i vitamina kompleksa B, posebno folne kiseline. Sadržava i vlakna. Suhe marelice Sto grama suhog voća u prosjeku ima 600 – 800 mg kalija, a u suhim ga marelicama ima čak 1370 mg. Samo pet suhih marelica pokriva 20% dnevnih potreba za kalijem i dio potreba organizma za željezom. Pouzdan su izvor magnezija za trudnice, a sadržavaju i vitamine C, E i beta-karoten. Izvor: Roditelji.hr