WHAT TO EAT WHEN PREGNANT

Pregnant woman eating

Maintaining a healthy diet during pregnancy is very important.

During this time, your body needs additional nutrients, vitamins, and minerals

In fact, you may need 350–500 extra calories each day during the second and third trimesters.

A diet lacking in key nutrients may negatively affect the baby’s development.

Poor eating habits and excess weight gain may also increase your risk of gestational diabetes and pregnancy or birth complications.

Put simply, choosing healthy, nutritious foods will help ensure the health of you and your baby.

It will also make it a lot easier to lose the pregnancy weight after you’ve given birth.

These foods are high in the nutrients you need during pregnancy. Keep them on hand so you can eat them for snacks as well as meals.
Food
Main nutrients
Tips
Baked potato and sweet potato
Vitamin C (sweet potatoes are high in vitamins A and C)
Eat the skin and top with yogurt instead of sour cream and butter.
Bran cereals
Fiber
Bran is one of the best sources of fiber.
Bran muffin
Fiber, B vitamins, and folic acid
Bran is a better choice than a blueberry or other fruit muffin.
Broccoli
Vitamins A, C, and folic acid
Dip raw broccoli in a yogurt-based dip as a snack.
Cantaloupe
Vitamins A and C
Cut half a small melon into cubes and eat it as a snack.
Chicken and turkey
Low-fat protein and iron
Remove the skin. Dark meat has more iron than light meat.
Fish
Low-fat protein
Have it broiled rather than fried. Learn how to choose fish wisely in food safety.
Fortified cooked cereals
Iron 
Fortified cooked cereals have more iron than oatmeal.
Fortified ready-to-eat cereals
Fiber, iron, calcium, and folate
Look for a whole grain cereal. Some can be eaten dry as a snack.
Green and red peppers
Vitamins A, C, and folic acid
Add to pizza or eat raw as a snack.
Low-fat milk and yogurt
Calcium and protein
Make your own smoothie by blending fruit, milk, and yogurt.
Orange juice
Vitamin C
Just six ounces gives you a day's requirement of Vitamin C.
Pizza
Calcium, protein, and vitamins
Add a lot of veggies, skip the pepperoni and sausage, and get a whole-wheat crust.
Popcorn
Fiber
Go easy on the butter and salt.
Spinach and romaine lettuce
Vitamins A, C, and folic acid
These have more vitamins and minerals than iceberg lettuce.
Tomatoes
Vitamins A and C
Eat raw or as tomato sauce on pizza or pasta.
Tomato-vegetable juice
Vitamins A and C
The juice is high in sodium, so limit this to one serving a day.
Whole wheat bread
Fiber, B vitamins, and folic acid
Any whole-grain bread with at least two grams of fiber is a good choice.
Disclaimer: The information and opinions provided here are believed to be accurate and sound, based on the best judgment available to the authors, but it should not be construed as personal medical advice or instruction. Readers should consult appropriate health professionals on any matter relating to their health and well-being.
Powered by Blogger.