SU
EMBARAZO
semana a semana
Los beneficios de la
LACTANCIA MATERNA
SUITE DE MATERNIDAD
DEPRESIÓN
DE POSPARTO
y cómo sobrellevarla
10
MITOS
PRINCIPALES
DEL EMBARAZO
Tome un tour de nuestra
8 | SBH Caring
FOR YOUR
Health
Healthy Recipe
Grilled Salmon Fillet
Seafood is an important food during
pregnancy. Full of protein, nutrients, healthy
fats, and Omega-3, it makes a big difference
in your baby’s growth and development.
Salmon can be found in almost every
supermarket and is easy to cook. Plan to
eat fish twice a week and serve with a side
of green leafy vegetables (e.g., broccoli,
spinach) and whole grain (e.g., brown
rice, quinoa).
Ingredients:
• 8 oz salmon fillet, skinned and cut into
two portions
• 1 medium plum tomatoes, chopped
• 1/2 small onion, roughly chopped
• 1 clove garlic, peeled and quartered
• 1/4 fresh jalapeño pepper, seeded and
chopped
• 1 teaspoon apple cider vinegar
• 1/4 teaspoon chili powder
• 1/4 teaspoon ground cumin
• 1 dash hot sauce
Directions:
1. Preheat oven to 400°F.
2. Place tomatoes, onion, garlic, jalapeño,
vinegar, chili powder, cumin, salt and
hot sauce to taste in a food processor;
process until finely diced and uniform.
Salsa can be made ahead 1 day.
Cover and refrigerate.
3. Place salmon in a large roasting pan;
spoon the salsa on top. Roast until the
salmon is flaky on the outside but still
pink inside, about 15 minutes.
Serving Size: 2
Nutrition Facts
Per serving: 146 calories; 4 g fat(1 g sat); 1 g fiber; 2 g
carbohydrates; 23 g protein; 19 mcg folate; 53 mg cholesterol; 1 g
sugars; 0 g added sugars; 487 IU vitamin A; 8 mg vitamin C; 51 mg
calcium; 1 mg iron; 252 mg sodium; 499 mg potassium
Adapted by Rebecca Ditkoff, MPH, RD from:
.
com/recipe/249076/roast-salmon-with-salsa/
Eating for Two
By Rebecca Ditkoff, MPH, RD
When you are pregnant, you need more nutrients than before. Eating healthy
is one of the greatest gifts you can give to your baby during pregnancy. You
may be “eating for two,” but may not need to eat as much as you might think.
In fact, most women only need an extra 300 calories during their second and
third trimesters. Picking out the foods with the right nutrients can help your
baby grow.
Protein
Protein provides the “building blocks” for both you and your baby. Choose
lean meats like chicken, beef, and turkey. Fish low in mercury, such as salmon,
is also a good option. If you are a vegetarian, be sure to have plenty of dairy,
beans, eggs, or soy.
Iron
Iron helps your body get oxygen and blood to your baby as they grow. Beef,
chicken, turkey, sardines, lentils, spinach, and beans all have iron. If you eat
foods high in iron at the same time as foods high in Vitamin C (such as an
orange), you can help your body absorb iron even better.
Calcium
Calcium helps your baby’s bones, teeth, and muscles to develop. Dairy
products as well as leafy greens such as spinach, collard greens, and broccoli
are great foods to eat during pregnancy.
Folic Acid
By taking at least 400 micrograms of
folic acid each day, you can help lower
your baby’s risk of disabilities. You can
start taking folic acid one month before
you even start trying to get pregnant.
Natural sources of folic acid include
beans, green leafy vegetables, and
citrus fruits. Folic acid can also be
found in cereals, pasta, and bread,
as well as prenatal supplements.
Otoño 2017
