Get your diet ready for fall

Don’t let the layers of clothing make your Vitamin D levels decline. Replace the time in the sun with high Vitamin D food sources such as salmon, tuna in oil, and fortified cereals, as well as eggs, orange juice and milk. Most prenatal vitamins provide the adequate amounts of 400 IU of Vitamin D; however, higher amounts–some may be up to 4000 IU–have shown to improve birth outcomes and reduce complications. 

fallsoup

Add more protein to your soups. Fall is the perfect season to work on your soup recipes. Cream soups no longer have to be made with heavy cream; instead, they can be substituted with Greek yogurt. Greek yogurt will provide the same creamy texture with lower amounts of fat, while providing valuable amounts of calcium and protein.

Increase your fiber intake with some fall super fruits. It is the season of apples, pears, dates and grapefruit. Any of these are perfect to be used in tasty desserts, sweet jams or can easily be a quick snack. These fruits can provide up to 5g of fiber, which are beneficial in preventing constipation and hemorrhoids.  

Is pumpkin on your mind, from Jack-O-Lanterns to pumpkin lattes? Pumpkins are spotted everywhere in the fall; they are loaded with vitamin A, C and E, and fiber. If the latte is what you are craving the most, don’t fear! March of Dimes says one 12- ounce cup of coffee per day is fine; there is also the option to get your favorite latte with decaf. Making it at home can also reduce the drink’s fat and sugar content.

With fall comes the start of the holiday season. With Halloween followed by Thanksgiving dinner, eating for two or more seems tempting. Here are some tips to abide by during holiday dinners: Avoid overeating; the body empties at a lower pace making digesting longer. Problems such as heartburn may occur. Generally we also tend to overfill on carbohydrates, such as sweets and starches, causing higher weight gain throughout the pregnancy. Avoid unpasteurized juices, smoked meats and meat spreads. It is recommended to cook our favorite entrée, turkey, until it reaches an internal temperature of 180 degrees F. Also, cook stuffing separately to avoid any potential of it being uncooked.

This article was written by Maria Trabazo MS, RD, CD, St. Vincent Women’s Hospital.

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