bulkier is better

Filed Under Pregnancy and Birthing, Tips & Tricks | January 7, 2010

What’s a new year without a resolution to eat more healthily? And when you’re pregnant eating healthily is more important than ever.  Fibre, which makes it easier for the muscles in your digestive system to push food through it and helps prevent constipation – a common pre and post natal complaint – is definitely part of eating healthily.

But when you’re hungry, tired and suffering from morning sickness it can be easier to reach for what’s convenient rather than peeling some carrot sticks, so how can you make sure you’re getting your fair share of bulk to keep things moving? Here are some everyday ways to increase your fibre intake without having to subsist solely on ancient grains and beans:

• When making soup, add vegetables and beans to the recipe. We often throw leftover baby spinach into our spaghetti sauce or soups. Make a big batch of soup and freeze for quick, easy meals after baby arrives.
• When a recipe calls for breadcrumbs, use whole grain breadcrumbs or mix plain breadcrumbs with crushed bran cereal.
• Start the day off with a cereal that is a “Source of Fibre”, 2 grams or more. Being food label savvy helps too. Because Health Canada regulates nutrition claims if a cereal or food claims to be a “High Source of Fibre” (or at least 4 grams of fibre per serving), or a “Very High Source of Fibre” (at least 6 grams of fibre per serving), you know it really is.
• Sprinkle bran cereal on top of veggie and fruit salads or yogurt. It adds extra crunch as well as fibre.
• Serve two different vegetables with your main meals – it means you’re likely to eat twice as many. Right now we’re enjoying roasted winter root veggies -  potatoes, carrots and parsnips of all things – they’re delicious.

Kellogs Canada has also launched a very handy FIBRE-pedia, chock-a-block with fibre facts including a daily fibre tracker and a fibre-rich recipe collection including everything from cheesecake to chili.

Here’s to a bulky 2010! And if you’re interested in eating locally and healthily, we just wrote a post for our yoyo diaries blog on BC’s top superfoods.