Healthy fats in Pregnancy and Breastfeeding

HEALTHY AND WELL BEING --FATS IN PREGNANCY AND BREASTFEEDING.


During pregnancy and breastfeeding, it is important to eat foods that contain health fat every day. These healthy fats are called essential fats or omega 3 and 6 fats. Omega 3 and 6 fats promote proper brain growth and development of nerve function in growing babies.

Pregnant and nursing woman should enjoy foods that contain omega 3 and 6 to provide their growing baby with these important nutrients.
Omega 3 and 6 fats are important during the entire pregnancy and while breast feeding, but are especially important during the third trimester of pregnancy when brain development is at its peak. deficiencies in omega 3 and 6 have been linked to impaired learning and abilities and poor memory in children.

Omega 3 fats are found in oily fish, omega-3 eggs, flax oil, canola oil, walnuts, soybeans, tofu, wheat germ and leafy green vegetables.

Omega 6 fats are fond in nuts, seeds, and vegetable oils like canola, safflower ,soybean and corn and also in meat.

Menu ideas to include Omega 3 and 6 fats :
chunk or flaked light tuna or salmon sandwich on whole wheat bread.

Spinach salad: dressing made with canola or soybean oil and toasted walnuts.

Ground flax sprinkled on breakfast cereal or yogurt.

Small handful of mixed nuts.

Omega- 3 egg omelette

Stir-fried tofu and vegetables

Grilled lake trout drizzled with safflower oil

Use vegetable oil in cooking and baking instead of butter



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