Even if you’re already packing an alphabet’s worth of vitamins and minerals into your daily meals, you might still worry that you’re not taking in enough of the nutritional right stuff \u2014 especially if your appetite hasn’t quite gotten up to speed just yet. Enter these “nutritional superstars” \u2014 pregnancy power foods that pack plenty of nutrients into just a few bites, making them especially effective when efficiency is a priority (as when you’re too sick to eat much, when you’re gaining weight too fast, or when you’re not gaining quickly enough):<\/i><\/b><\/p>\n1. LEAN MEAT<\/h3>\n
The amino acids in protein are the building blocks of every cell in your and your baby\u2019s bodies. High-protein foods also keep your hunger at bay by stabilizing your blood sugar, which is why you should aim for three servings (that’s about 75 grams) of protein per day. Lean meat is an excellent option, since it\u2019s also high in iron, critical to help your baby develop his red blood cell supply and support yours, too (blood volume can increase by as much as 50 percent when you\u2019re pregnant, which is why anemia during pregnancy is so common). Iron also helps build baby\u2019s brain by strengthening nerve connections. A little goes a long way, so add a bit of beef, pork or lamb to veggie-filled soups, salads and rice or noodle dishes.
\nDon\u2019t eat meat? Iron-rich vegetarian options include dark leafy greens, cooked dried beans, quinoa, lentils, dried fruit and tofu.
\nTip: Pump up your iron absorption by pairing an iron-rich food with one that\u2019s high in vitamin C (like red bell peppers, citrus, tomatoes, strawberries or kiwi).<\/p>\n
One of the most important nutrients for pregnant women is a B vitamin called (known as folic acid when you take it in a supplement) \u2014 and lentils are packed with it. Folate is vital to forming your baby’s brain and nervous system and has a powerful protective effect against neural-tube defects like spina bifida, a birth disorder in which part of the spine is exposed. Lentils also boast protein, vitamin B6 and iron. Plus they\u2019re the most intestine (and spouse) friendly legume which readily absorbs a variety of flavors from other foods and seasonings. Eat as a side dish or toss into salads, soups and stews.
\nDon\u2019t like lentils? Spinach is also rich in folate, along with iron, vitamin A and calcium. It comes completely ready-to-eat in prewashed bags. Eat it raw, in a salad, as a wilted bed for fish or chicken, or layered in lasagna.
\nTip: Because the benefit of folate is so significant \u2014 and most effective very early in pregnancy (usually before you even know you\u2019ve conceived) \u2014 most cereal, pasta, bread and rice products are now fortified with folic acid, and it’s a major ingredient in prenatal supplements.<\/p>\n
Your baby needs calcium for his growing bones, and you need it to keep yours strong and to help your muscles and nerves function. Aim for about 1,200 mg (that’s four servings) every day. One of your best bets? Yogurt: cup for cup, it contains as much calcium as milk \u2014 plus it\u2019s packed with protein and folate. The active cultures (i.e., good bacteria) in yogurt can also help prevent stomach upset as well as yeast infections (which are more common in pregnancy). Blend yogurt with fruit into smoothies, layer with granola in a breakfast parfait, substitute for sour cream or mayo in sandwich fillings, dips and salad dressings, or simply spoon it out of the carton.
\nIs your diet dairy-free? Try these ideas for downing more calcium.
\nTip: To get the most calcium out of each serving, look for products that are also fortified with vitamin D, which boosts absorption.<\/p>\n
Cold-water fish like salmon is packed with omega-3 essential fatty acids, most importantly a type called DHA. These healthy fats are \u201cessential\u201d for a number of reasons: The body can\u2019t make them on its own, they help metabolize fat-soluble vitamins like A and E, they may help reduce the risk of prenatal depression, and they\u2019re critical for the development of your baby\u2019s eyes and brain (both the brain and retina are primarily composed of DHA). The Food and Drug Administration and Environmental Protection Agency encourage pregnant women to eat 8 to 12 ounces (two to three servings) of fish every week. Opt for wild salmon, sardines and herring, which are all high in omega 3s and safe for pregnancy. Cook or serve it up with acidic ingredients like fruit salsa or lemon juice.
\nNot a fan of fish? Try these other omega-3-rich foods, including tofu, enriched eggs and walnuts.
\nTip: Avoid large ocean predators including shark, swordfish, king mackerel, fresh tuna, sea bass, tilefish, mahi mahi, grouper and amberjack, which can be potentially high in toxins like mercury and dioxin.
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Loaded with folate, potassium, vitamin C and vitamin B6 (which helps baby’s tissue and brain growth as well as eases morning sickness), avocados are a delicious way to get your vitamins. Spread some ripe avocado on whole grain bread as a healthy substitute for mayo.
\nTip: Keep in mind that avocados are high in fat (though the very good kind), which makes them filling \u2014 but be careful not to overdo it unless you’re having trouble gaining weight.<\/p>\n
Oats are full of fiber, B vitamins, iron and a host of other minerals. Along with other complex carbs, they’re also packed with fiber (helpful if you\u2019re dealing with constipation). Fill your breakfast bowl with them, but don’t stop there \u2014 add oats to pancakes, muffins, cakes, even meatloaf. Aim to eat plenty along with a variety of other whole grains (whole corn, rice, quinoa, wheat and barley) to up your dose of baby-building vitamins and minerals.<\/p>\n
Nuts are chock-full of important minerals (copper, manganese, magnesium, selenium, zinc, potassium, and even calcium) and vitamin E, plus they\u2019re easily portable, making them a filling on-the-go snack. Even though they’re high in fat, it’s mainly the good-for-you kind. So in a nutshell, go nuts with nuts!
\nTip: Nuts are a versatile super-food \u2014 toss them into just about any dish: salads, pasta, meat dishes, baked goods and more.<\/p>\n
Carrots and red peppers are packed with beta-carotene, which the body converts it to vitamin A \u2014 critical for the development of your baby\u2019s eyes, skin, bones and organs. They\u2019re also a good source of vitamins B6 and C, plus fiber to keep things movin’. Both are perfect for munching on the go, with or without dip. Carrots also shred neatly into almost anything (from salads to meatloaf to cakes to muffins). And sweet red peppers are perfect in salsa, stir-fries and pasta dishes; or roast (with a little olive oil, garlic, and lemon) and add to sandwiches, salads or antipastos.
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Good news if your stomach does flips at just the thought of veggies: mangos contain more vitamins A and C bite for delicious bite than a salad. It\u2019s a perfect complement to both sweet and savory dishes. Blend it into smoothies or soups, chop it up in salsas or relishes, simply scoop and enjoy.
\nTip: Like bananas, this tropical favorite is also packed with magnesium, which may help relieve a common pregnancy symptom: leg cramps.<\/p>\n
OK, it\u2019s not technically a food \u2014 but getting enough is just as important to your health as any nutrient. Water has lots of benefits for you and your growing baby: building new cells, delivering nutrients, flushing toxins and more. Water also makes your tummy feel full, so you\u2019re less tempted to reach for chips or cookies, and it can help with constipation during pregnancy. Plus the dangers of dehydration are real: It can up the risk of early labor. So fill up one of those stainless-steel water bottles and take it wherever you go. 10 Best Foods For Pregnant Women Even if you’re already packing an alphabet’s worth of vitamins and minerals into your daily meals, you might still worry that you’re not taking in enough of the nutritional right stuff \u2014 especially if your appetite hasn’t quite gotten up to speed just yet. Enter these “nutritional superstars” \u2014 […]<\/p>\n","protected":false},"author":2,"featured_media":16665,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30,8],"tags":[],"class_list":["post-16664","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-post","category-news"],"yoast_head":"\n
\nOf course this is just a short list. There are plenty of other nutritious powerhouse foods to choose from \u2014 grains of all kinds, seeds, yams and winter squash, apricots, kiwi (one small kiwi contains as much vitamin C as an orange, plus it’s unparalleled for its laxative effects), papaya and much more.
\nOne last word to the wise: How much you eat is as important as what you eat. If you\u2019re starting your pregnancy at a healthy weight, you don\u2019t need any extra calories in the first trimester, only 300 extra calories a day in the second trimester (about a cup of low-fat Greek yogurt and a whole-wheat English muffin), and 500 more in the third trimester. If you\u2019re underweight to begin with, or are carrying multiples, your doctor may suggest you eat a bit more; if you\u2019re overweight, a bit less. Following her recommendations will help keep your pregnancy weight gain on track \u2014 which in turn lowers your risk for having a baby who\u2019s too small or too large and reduces your risk for complications like gestational diabetes and high blood pressure.<\/b><\/i><\/p>\nSource: WhatToExpect.com<\/a><\/h6>\n","protected":false},"excerpt":{"rendered":"