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Eggs Provide Excellent Nutrition for Moms-to-Be

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(NewsUSA) - After the first trimester, rather than eating for two, an expectant mother needs only about 300 extra calories per day. For healthful meals that support baby's growth without excess calories, a pregnant woman should eat a good balance of foods from each of the major food groups: vegetables, fruits, grains, milk and meat or meat alternates.

High-quality protein from the meat group can help you stay energized and is important for fetal growth. After mother's milk, eggs contain some of the least expensive, but highest quality protein available. In fact, although eggs are sold in the dairy case, their protein quality places eggs in the meat group. Beyond protein, eggs are nutrient dense. They contain a good proportion of essential nutrients compared to their calorie count.

Egg yolks, for instance, are an excellent source of choline, which helps a baby's brain and memory develop properly. The National Academy of Sciences recommends increased choline intake for pregnant and breastfeeding women. Two eggs contain about 250 milligrams of choline (mostly in the yolks), roughly half the recommended daily amount. Choline researcher Steven H. Zeisel, MD, PhD, at the University of North Carolina at Chapel Hill, states, "I think that pregnant women should consume a balanced diet containing a variety of foods and that an egg a day can only be helpful in terms of delivering the right of amount of choline during pregnancy."

Eggs also provide varying amounts of other nutrients that are especially important for moms-to-be, including iron and vitamins A, D, E and the B complex. The form of iron in eggs is heme iron, which is better absorbed than the iron from other sources and is a good choice for both pregnant and breastfeeding women who are at higher risk for anemia. The B vitamin folate reduces the risk of brain and spinal birth defects and is needed before and during pregnancy for development of the baby's organs and tissues.

Fortunately, at a time when you're both excited and stressed, economical eggs are also one of the simplest foods to prepare. For the nutrients you and your developing baby need, it's easy to make Peas and Carrots Frittata and serve it simply with whole-grain bread, fresh fruit and milk. Or check http://www.pregnancyfoodguide.org for other good-for-you recipes, tips and a pregnancy guide developed by a scientific advisory panel at the Brigham and Women's Hospital.

Peas and Carrots Frittata

6 servings

6 eggs

1/2 cup skim or low-fat milk

1 1/2 teaspoons fines herbes blend or other herbs, crushed

1 package (16 oz.) frozen peas and carrots, thawed

1/2 cup canned French-fried onions

1 cup (4 oz.) shredded Italian-style five-cheese blend (low-moisture, part-skim mozzarella, provolone, Romano, Asiago and Parmesan cheeses), divided

1 1/2 teaspoons cooking oil

In medium bowl, beat together eggs, milk and herb blend until well blended. Stir in peas and carrots, onions and 2/3 cup of the cheese. In 10-inch omelet pan or skillet with ovenproof handle* over medium heat, heat oil until just hot enough to sizzle a drop of water.

Pour in egg mixture. Cook, stirring occasionally, about 3 to 3 1/2 minutes. With back of spoon or pancake turner, spread mixture evenly in pan. Cover. Reduce heat to medium-low. Cook until eggs are almost set, about 5 to 6 minutes. Uncover. Broil about 6 inches from heat until eggs are completely set in center, about 1 to 2 minutes. Sprinkle with remaining 1/3 cup cheese. Cover. Let stand until cheese is melted, about 2 to 3 minutes. Cut into wedges and serve from pan.

*To make handle ovenproof, wrap completely with aluminum foil.

Nutrition information per serving of 1/6 recipe using skim milk, parsley flakes and corn oil: 222 calories, 13 g total fat, 226 mg cholesterol, 334 mg sodium, 243 mg potassium, 13 g carbohydrate, 14 g protein and 10% or more of the RDI for vitamins A, B12 and C, riboflavin, thiamin, calcium, phosphorus