The Low GI eating plan (also known as the low-glycemic diet) is the topic of the book The Low GI Eating Plan for an Optimal Pregnancy, coming out in April. Lucky for you, we have a sneak peek at the revolutionary diet, which breaks down how choosing your food according to the glycemic index (how carbohydrates affect our sugar levels) can help your health and most importantly, how this type of diet can help you concieve and stay healthy throughout your pregnancy.
Healthy eating is super important for pregnant mamis. It's particularly important to make sure you are eating plenty of Latin super foods. The most important super foods for pregnancy include folate, iron, calcium, Omega-3 fats, iodine and vitamin D. Check out the full list of the best Latin super foods for pregnancy–as well as the delicious exclusive recipe for Mexican bean tortillas with avocado salsa! It's definitely a delicious and healthy way to start your pregnancy.
Read more in ¿Qué más? 12 Latin fiber-rich foods that will keep your pregnancy weight-gain on track
Folate super foods: baked beans (1/2 cup canned), avocado (1/2 medium), garbanzos (1/2 cup cooked), orange (1 medium), red kidney beans (1/2 cup cooked), lentils (1/2 cup cooked)
Iron super foods: quinoa (1/4 cup cooked), lean fillet steak (3 1/2 ounces), lentils (1/2 cup cooked), garbanzos (1/2 cup cooked), Atlantic salmon fillet (3 1/2 ounces), tuna (3 1/2 ounces canned), egg (1 boiled)
Calcium super foods: yogurt (7 ounce container of natural), milk (1 cup of regular or low-fat), cheese (1 1/2 slices of 25% reduced fat), pink salmon (3 1/2 ounces canned), kale (1 cup cooked)
Omega-3 fats super foods: Atlantic salmon (3 1/2 ounces), pink salmon (3 1/2 ounces canned), tuna (3 1/2 ounces canned), egg (1 whole)
Iodine super foods: yogurt (1 cup plain low-fat), milk (1 cup reduced fat), shrimp (3 ounces), chocolate ice cream (1/2 cup), egg (1 large)
Vitamin D super foods: milk with added vitamin D (1 cup), soy milk with added vitamin D (1 cup), pink salmon (3 1/2 ounces canned), tuna (3 1/2 ounces canned), cheese (1 1/2 slices), egg (1 whole)
Read more in ¿Qué más? 5 Potassium-rich Latin foods for a healthy pregnancy
Mexican Bean Tortillas with Avocado Salsa
Serves: 8
Preparation time: 12 minutes
Cooking time: 15 minutes
Ingredients (bean mixture):
1 tablespoon canola oil
1 red onion, finely chopped
2 garlic cloves, crushed
1 teaspoon chili paste
1 teaspoon coriander
One 14-ounce (400 g) can diced tomatoes
One 14-ounce (400 g) can cannellini beans, rinsed and drained
One 14-ounce (400 g) can refried beans
Ingredients (salsa):
1 large avocado, chopped
1 small red onion, chopped
1 small tomato, chopped
1/2 cup fresh cilantro, chopped
1 English cucumber, chopped
1 tablespoon canola oil
1/2 lemon, juiced
Ingredients (to serve):
8 corn tortillas
1/2cup low-fat plain yogurt (optional)
Directions:
1. Heat the oil in a skillet over medium heat. Add the onion, garlic, chili paste and coriander, and cook for 3 to 4 minutes, until the onion is softened.
2. Add the tomatoes and beans. Simmer for 10 to 12 minutes, stirring occasionally.
3. Combine and toss all the salsa ingredients in a medium bowl.
4. Serve the bean mixture with salsa and tortillas.
5. Add a dollop of plain yogurt if desired.
Nutritional analysis per serving (with yogurt): 233 calories; Total fat 12 g; Saturated fat 2 g; Protein 8 g; Carbohydrates 19 g; Fiber 8 g; Sodium 409 mg; Iron 2.2 mg; Calcium 116 mg; Folate 62 mcg; ALA 513 mg; Long-chain omega-30 mg
Recipe from The Low GI Eating Plan for an Optimal Pregnancy: The Authoritative Science-Based Nutrition Guide for Mother and Baby, copyright © Dr. Jennie Brand-Miller, Dr. Kate Marsh, and Dr. Robert Moses, 2012. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold.
You can order The Low GI Eating Plan for an Optimal Pregnancy: The Authoritative Science-Based Nutrition Guide for Mother and Baby on Amazon today!
Images via Thinkstock
