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 quite hitting the healthy pregnancy diet mark — especially if your appetite hasn’t quite gotten up to speed yet.
These healthy choices have the nutrients that you and your growing baby need.
Dried Beans & Lentils
Lentil Salad :All women need 10 extra grams of protein a day during pregnancy (for a total of at least 60 grams);
beans and lentils are an excellent source, with about 15 grams per cup. They’re also high in fiber, which helps to combat constipation. And 1 cup of cooked lentils meets half of your daily folate requirement. “Add them to rice dishes and salads,” suggests Lola O’Rourke, RD, spokesperson for the American Dietetic Association.
Fortified Breakfast Cereal
You knew folate was important before conception and during your first few weeks of pregnancy, but your needs for the B vitamin stay high the whole nine months.
Experts advise getting 400 micrograms per day through vitamin supplements or fortified foods (breakfast cereal is an easy way to do it, since many brands contain 400 micrograms per bowl), and another 200 micrograms through foods that are naturally high in folate, such as asparagus and black-eyed peas.
It’s not only packed with nutrients that are necessary for a healthy pregnancy – such as calcium and folate – but broccoli is also rich in fiber and disease-fighting antioxidants.
And since it contains plenty of vitamin C, this popular green vegetable will help your body absorb iron when it’s eaten with an iron-rich food, such as whole wheat pasta or brown rice.
Your body absorbs roughly twice as much calcium from foods while you’re pregnant, so your daily needs remain the same. But since most of us get too little calcium to begin with, drinking more nonfat milk is a smart move. Each 8-ounce glass supplies about 30 percent of the recommended dietary allowance of 1,000 milligrams.
Lean Meat and Raw chicken
Your daily iron needs double during pregnancy, so it’s important to include plenty of iron-rich foods now. “If you don’t have good iron stores, you’re more likely to feel tired,” warns Jo Ann Hattner, RD, a dietitian in Palo Alto, California. Meat delivers a form of iron that’s easily absorbed by your body.
Eggs Mushroom & Broccoli Omelet
Eggs are an excellent alternative protein source, since they contain all the essential amino acids your body needs, says Hattner. There’s nothing better for a quick dinner than an omelet with lots of chopped vegetables and a bit of cheese. If cooking aromas make you feel sick, hard-boil a batch of eggs to keep on hand in the refrigerator: Eat them whole for grab-and-go breakfasts and snacks, or chop them up into green salads.
It’s easy to get your day off to an energizing start by trading in your usual morning bagel or muffin for a bowl of oatmeal a few times a week.
Why? Complex carbohydrates like oatmeal keep you satisfied longer, and the oat bran it contains can help lower your cholesterol levels.
Instead of buying high-sugar flavored oatmeal, cook up the plain kind and swirl in a teaspoon or two of maple syrup or jelly.
They’re packed with vitamin C, folate, and fiber, and since they’re nearly 90 percent water, they’ll also help you meet your daily fluid needs (skimping on your fluid intake can leave you feeling fatigued)
MOST IMPORTANTLY: WOMAN SHOULD FOCUS ON FRUITS AND VEGETABLES, PARTICULARLY DURING THE SECOND AND THIRD TRIMESTER.
wish you a happy pregnancy 🙂