food list for pregnant moms

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Now that you are pregnant, your overall diet needs to be well-balanced to ensure that you and your baby get the right amount of vitamins and minerals. A bit overwhelmed by all the "eat this, not" advice you've been getting lately? We do not blame you. So let's make things simple :. Here's a cheat sheet of what to add to your pregnancy your groceries when you're cruising the aisles grocery

Eat lots of different-colored fruits and vegetables will help you get in a variety of vitamins and minerals. The American College of Obstetrics and Gynecologists (ACOG) recommends eating about three cups of vegetables (both raw, cooked, frozen, canned, dried or 100 percent vegetable juice) and two cups of fruit each day. Go after the options are high in vitamins. Citrus fruits, broccoli and tomatoes are good sources of vitamin C, which will promote healthy skin and gums, among others. Dark, leafy green is a great way to get the vitamin A, folate and iron you need during pregnancy and lactation. They are also a good source of iron, which you should avoid becoming anemic, now that the extra blood circulating in your body. Here, the top fruits and vegetables to put on the shopping list of your pregnancy:

Growing a baby takes quite a lot of energy and resources your body most of the energy of essential carbohydrates found in breads and grains. grains and enriched product is a healthy source of fiber, which makes you feel full and helps relieve constipation, as well as iron, B vitamins and other essential nutrients. ACOG recommends eating 6 to 8 ounces of grains each day, with processed grains make half of your grain consumption. Foods that are high in folic acid such as nuts, beans and more-will also help develop the baby's nervous system. Some seeds and nuts to throw into that list of pregnancy grocery:

Since protein is one of the essential building blocks for muscles, tissues and all kinds of new cells more , getting the required number of-5 to 6.5 ounces, according to ACOG, very important when you are pregnant. (This is also important after pregnancy, when you exercise and try to build new muscle.) In addition to protein, milk offers up calcium, which helps build strong bones and muscles. If you do not consume enough calcium from the bones steal your baby, which ups the risk of osteoporosis later in life. Ensure pregnancy your grocery list is sporting some of these items:

If you're a vegetarian, you will want to pay extra attention to the amount of protein you're getting every meal (considering popping supplements vitamin B12 each day as well). Try combining many food-friendly root vegetables in your diet as possible:

Updated December 2017

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