what foods to eat while pregnant that are healthy

My Pregnancy Plate': a blueprint for healthy eating during ...

Even if you are already packing worth alphabet of vitamins and minerals in the daily diet, you may still be worried that you do not take in enough of the right things - especially if your appetite is not quite get up to speed up the first , Put this "nutritional superstars" - powerfoods pregnancies that pack a lot of nutrition into just a few bites, making them very effective when efficiency is a priority (such as when you are too sick to eat a lot, as you were, or at the time).

amino acids in proteins are the building blocks of every cell in your body and your baby. Also keep your hunger at bay by stabilizing your blood sugar, which is why you should aim for three servings (which is about 75 grams) of protein per day. lean meat is a very good choice, because it is also high in iron, it is important to help your baby develop its supply of blood cells and support you red, also (blood volume can be increased by as much as 50 percent when you are pregnant, which is why so common) , Iron also helps build a baby's brain to strengthen the neural connections. A little walk away, so add a little beef, pork or lamb for a full vegetable soup, salad and rice or noodle dishes.

Do not eat meat? vegetarian options rich in iron include dark leafy vegetables, cooked dried beans, quinoa, nuts, dried fruit and know

Tip :. Pump up your iron absorption by pairing an iron-rich foods with a high vitamin C (such as red peppers, citrus fruits, tomatoes, strawberries or kiwi).

One of the most important nutrients for pregnant women is a B vitamin called folate (or folic acid when you take in supplements) - and lentils are packed with it. Folate is important for and have a strong protective effect against neural tube defects such as spina bifida, birth abnormality in which part of the spinal cord exposed. Lentil protein, vitamin B6 and iron also boast. Plus, they are especially gut-friendly (and couples-friendly) and can easily absorb a variety of flavors from other foods and seasonings. Eat as a side dish or tossed into salads, soups and stews.

Do not like lentils? Spinach is also rich in folate, along with iron, vitamin A and calcium. Buy it in bags ready-to-eat, pre-wash and eat them raw, in salads, as a bed of wilted for fish or chicken, or layered in lasagna.

Tip: Because of the benefits of folic so significant - and most effective very early pregnancy (usually even before you know you have conceived) - most cereals, pasta, bread and rice products are now fortified with folic acid, and it is the main ingredient in.

Your baby needs, and you need to keep you strong and helps your muscles and nerves function. The aim for 1,200 milligrams (four servings) per day. One of your best bets? Yogurt: mug cups, contain as much calcium milk - plus it's packed with protein and folic acid. Active cultures (ie, good bacteria) in yogurt can also help prevent abdominal pain and fungal infections (more common in pregnancy). Blend in yogurt with fruit into smoothies, layer with granola in a parfait breakfast, substitute sour cream or mayo on the sandwich fillings, dips and salad dressings, or just spoon out of the carton.

Is your diet milk -Free? ,

Tip :. To get the most calcium of any portion of, look for products that are also fortified with vitamin D, which enhances the absorption of

Cold-water fish such as salmon are packed with omega-3 fatty acid that is important, the most important type called DHA , These healthy fats are "essential" for a number of reasons: The body can not make them on their own, they help metabolize vitamin soluble in fat such as A and E, they can help reduce the risk of depression, prenatal, and they are important for the development of the eyes and brains of babies (both brain and retina consists primarily of DHA). Environmental Protection Agency and the Food and Drug Administration on a weekly basis. Prefer wild salmon, sardines, herring and farmed oysters, which are all high in omega 3 and is safe for pregnancy. Cook or serve them with acidic ingredients such as sour cream, salsa fruit or lemon juice.

Not a fish fan? , Including know, enriched eggs and walnuts.

Tip :. Avoid marine predators were great including shark, swordfish, king mackerel, tuna bigeye, tilefish from the Gulf of Mexico, marlin and orange roughy, which can be potentially high in toxins such as mercury and dioxins

Loaded with folate, potassium , vitamin C and vitamin B6 (which helps the growth of the network and the baby's brain and eased morning sickness), the avocado is a delicious way to get your vitamins. Spread some ripe avocado on whole wheat rolls as a healthy replacement for mayo

Tip: Keep in mind that avocados are high in fat (though a very good kind) and calories, which makes them filling - but. be careful not to overdo it unless you have trouble gaining weight.

Oats is full of fiber, B vitamins, iron and other minerals. Along with other complex carbohydrates, they are also packed with fiber (helps if you are). Fill in your breakfast bowl with them, but do not stop there - oats add to pancakes, muffins, cakes, cookies, or even meatloaf. , The aim to eat them together with a variety of other grains (whole corn, rice, quinoa, wheat and barley) to get your dose kills the vitamins and minerals the baby-building

Tip: Another whole grain that provides an easy way to increase your intake: Air-popped popcorn. starchiness that can help quell nausea soybeans

The green beans were perfectly cooked - and they taste much better than they sound. Packed with protein, calcium, folate and vitamins A and B, edamame can be scooped up by a handful as a snack (salt them lightly, and you will not miss a chip), or throwing it into whatever you're cooking, from soups, pastas, for casseroles , to succotash, for stir fry -

Tip: .. Edamame makes a great stand-in free gas for seed

chock- beans full of essential minerals (copper, manganese, magnesium, selenium , zinc, potassium, and even calcium) and vitamin E, plus they are easily portable, making them fill out, on-the-go snacks. Although they are high in fat, it's especially good-for-you kind. , So in short, go nuts with peanuts (a little if you get a fast, free if you get slowly)

Tip: Nuts are a versatile superfood - throwing them into almost every dish:. salads, pasta, meat dishes, baked goods and more

The carrots and red peppers are packed with beta-carotene, which the body converts into vitamin A - essential for eye development, your baby's skin, bones and organs. They are also a good source of vitamin B6 and C, plus fiber to keep things movin '. Both are perfect for munching anywhere, with or without a dip. Carrots also broken neatly into almost anything (from salads to meatloaf to a muffin). And the perfect sweet red peppers in salsa, stir-fries and pasta dishes; or grilled (with a little olive oil, garlic and lemon) and add to a sandwich, salad or antipastos

Tip :. Watching your intake of "preformed" vitamin A, which is found in some supplements, fortified foods, pharmaceuticals and leather products (look for the word "retinol" on the label as a guide). Unlike beta-carotene, which is completely safe during pregnancy, too much of preformed A can increase the risk of birth defects

Good news if you do not reverse in the stomach just thinking about vegetables. Mangoes contain more vitamin A and C bite for a tasty bite of salad. It is the perfect complement for sweet and savory dishes. Blend into a smoothie or soup, cut it in salsas or relishes, or just a spoon and enjoy

Tip :. Such as bananas, tropical favorite is also packed with magnesium, which can help alleviate common pregnancy symptoms:

OK, it's not technically food - but get quite as important to your health as any nutrient ..: Build a cell new-cells, providing nutrients, flushing toxins and more. Water also makes the feel of your stomach is full, so you are less tempted to reach for chips or cookies, and can help with constipation during pregnancy. Plus, dehydration is a real danger: It can up the risk of early delivery. So fill one stainless steel water bottle and take it wherever you go

Tip :. Water from all important sources (100 percent juice, milk, soup, tea), so do not stress too much if two liters of water a day, well, too much to swallow. Focusing on total fluid intake.

Of course, this is just a short list. There was plenty of food powerhouse other nutritious to choose from - grains of all kinds, beans, sweet potatoes and winter squash, apricots, kiwi (the kiwi little more vitamin C as an orange, plus it is incomparable to the laxative effect it) , papaya and many more.

What to Expect from the editorial team and author of What to Expect When You're Expecting. Health information on this site is based on peer-reviewed medical journals and highly respected health organizations and institutions, including (American College of Obstetricians and Gynecologists), (Center for Disease Control and Prevention) and (American Academy of Pediatrics), and What to Expect books by Heidi Murkoff.

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health content of education at the What to Expect is to be up-to-date and in accordance with the latest evidence-based medical information and health guidelines received, including recent medical What to Expect books by Heidi Murkoff. this site for trustworthy health information. educational content is not medical advice or diagnostic. Use of this site is subject to our and. © 2020 Everyday Health, Inc.

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