Foods to eat during pregnancy

Feb 9, 2012
Singara Chennai

Loaded with folic acid (vital to forming your baby's brain and nervous system), potassium, vitamin C, and vitamin B6 (which not only helps baby's tissue and brain growth, but may also help with your morning sickness), avocados are a delicious way to get your vitamins. Spread some ripe avocado on your whole grain roll as a healthy substitute for mayo. Keep in mind that avocados are high in fat (though the very good kind) and calories, so heap them on your plate only if you're having trouble gaining weight.



America's favorite cruciferous vegetable, packed with plenty of vitamins A and C, with a calcium bonus (better to build those baby bones with), as well as baby-friendly folic acid. Toss into pasta or casseroles, stir-fry with seafood or chicken, serve steamed (with or without a vinaigrette), or dunk in dip.


What's up, Doc? Here's what: Carrots are tops when it comes to vitamin A, so important for the development of your baby's bones, teeth, and eyes. They're perfect for munching on the go, but they also shred neatly into almost anything (from salads to meatloaf to cakes to muffins). Carrots are also a good source of vitamins B6 and C, and fiber to keep things moving.

DHA eggs:


The old egg is still a good egg, delivering a low-calorie, high-protein punch in a tasty little bundle. But here's news: Science now lets us scramble, fry, or boil better eggs, naturally loaded with DHA, one type of omega-3 fatty acid (the "good fat") that is a primary component of the brain and retina, and is essential for brain development and eye formation in the fetus. Plus, they taste just like the eggs you've always loved.



These green pods are actually cooked soybeans — and they taste so much better than they sound. Packed with protein, calcium, folic acid, and vitamins A and B, edamame can be scooped up by the handful as a snack (salt them lightly, and you'll never miss the chips), or tossed into just about anything you're cooking, from soups, to pasta, to casseroles, to succotash, to stir-fry. They also make a gas-free stand-in for beans. So don't forget the edamame, Mommy.
Feb 9, 2012
Singara Chennai


Branch into beans for folic acid and protein, vitamin B6, and iron. Lentils are the most intestine (and spouse) friendly legume and readily absorb a variety of flavors from other foods and seasonings.



Sweet revenge for any vegetable avoider, mangoes contain more vitamins A and C bite for delicious bite than a salad. This tropical favorite, also packed with potassium, is especially versatile, a perfect complement to sweet and savory dishes. Blend it into smoothies or soups, chop it up in salsas or relishes, simply scoop and enjoy.



Nuts are chock-full of important minerals (copper, manganese, magnesium, selenium, zinc, potassium, and even calcium) and vitamin E. And even though they're high in fat, it's mainly the good-for-you kind — especially baby- brain-boosting DHA, which is found in walnuts. So in a nutshell, go nuts with nuts (in moderation if you're gaining quickly, liberally if you're gaining slowly) and toss them into salads, pasta, meat, or fish dishes, and baked goods.



Here's good reason to feel your oats (and eat them often). They're full of fiber, the B vitamins, and iron and a host of other minerals. Fill your breakfast bowl with them, but don't stop there. You can add oats — and all their nutritional super powers — to pancakes, muffins, cakes, cookies, even meatloaf.

Red pepper:

red-pepper-vitamin-c-lg.jpg A super-source of vitamins A and C, with plenty of B6 in the bargain, a red pepper is one of nature's sweetest ways to eat your vegetables. Enjoy their sweet crunch as a crudité, with or without dip (they make the perfect take-along snack). Chop them into salsa, slice them into stir-fries and pasta dishes, or roast or grill them (with a little olive oil, garlic, and lemon) and serve them up in sandwiches, salads, or antipastos.
Feb 9, 2012
Singara Chennai

Rich in folic acid, iron (which you need for all those blood cells, Baby!), vitamin A, and calcium, spinach now comes completely ready to eat in prewashed bags (free of sand). Eat it raw, in a salad (especially one with almonds and mandarin oranges), or as a wilted bed for fish or chicken, or layered in lasagna.


220px-Cacik-1.jpg Cup for cup, yummy yogurt contains as much calcium as milk — but it's packed with protein and folic acid too. Blend it with fruit into satisfying smoothies, layer with granola in a breakfast parfait, use it as a low-calorie substitute for sour cream or mayo in sandwich fillings, dips, and salad dressings, or simply spoon it out of the carton (no matter where you're headed today, a container of yogurt's always easy to find). And here's another reason to find culture: The active cultures in yogurt (also known as good bacteria) can prevent stomach upset, as well as yeast infections.


Lord of Penmai
Jul 5, 2011
Nutrients for pregnancy
Most of the extra calories needed in pregnancy are required in the last three months It’s estimated you need around 300 kcals extra each day. If you're less active during the last three months of pregnancy, this may mean you need very little extra food, because you’re not expending as much energy. If you continue to stay active, a snack of a couple of slices of toast with spread and a glass of milk or a yoghurt may be all you need.
Most people eat more than enough protein so there's no need to increase your protein intake. Try to follow healthy eating principles and include some lean meat, fish or poultry, dairy products, grains, nuts and pulses in your meals.
It's particularly important to eat more fibre in pregnancy to avoid the common niggles of constipation and piles (haemorrhoids). Increase your fibre intake by eating fruit and vegetables, wholemeal bread and cereals, brown rice, wholemeal pasta and pulses. You should also drink more fluids because increasing fibre intake without enough liquid can make constipation worse.
Folic acid
Mothers who lack sufficient folic acid before conception and in early pregnancy are at increased risk of having a baby with a neural tube defect (NTD), such as spina bifida.
From the moment you start trying to conceive until the end of week 12 of your pregnancy, you should take a daily 400 microgram supplement of folic acid. Women with a history of NTDs should be prescribed a 5mg supplement.
These supplements should be in addition to dietary intake, which should be about 200 micrograms per day. You can boost your folic acid intake by choosing foods such as:

  • Green leafy vegetables - cabbage, broccoli, spinach, Brussels sprouts, spring greens, kale, okra and fresh peas.
  • Pulses - chickpeas, black-eyed beans and lentils
  • Fortified breakfast cereals.
  • Wholemeal and wholegrain breads and rolls or those fortified with folic acid.
Folic acid is easily lost during cooking, so steam vegetables or cook in only a little water for a short time to retain as much goodness as possible. Supermarkets and food manufacturers often identify good sources of folic acid with a special label. Look out for these next time you go shopping.
Your iron levels will be measured throughout pregnancy, and if they’re found to be low you'll be prescribed an iron supplement. Pregnant women should try to maintain a good iron intake from their diet to obtain the other nutrients in these foods.
Good sources of iron can be split into two categories: meat-based (haem) and plant-based (non-haem). The body doesn't absorb iron from non-meat foods as easily as it does from meat sources. However, you can enhance iron absorption by including a source of vitamin C with your meal. Tannins found in black tea reduce the absorption. So, it's better to have a glass of orange juice with your bowl of cereal in the morning rather than a cup of tea.
Vitamin A
Too much vitamin A can build up in the liver and harm an unborn baby. So, although liver and liver products, such as paté and liver sausage, are good sources of iron, their high concentrations of vitamin A have led the UK Department of Health to advise pregnant women and women trying to conceive to avoid liver and liver products.
Some vitamin supplements and fish liver oil supplements are high in vitamin A, so always choose a specially prepared pregnancy supplement if you take one.
Vitamin C
Eat plenty of vitamin C-rich foods to help you use iron effectivelyGood sources include citrus fruits (oranges, tangerines, grapefruit and lemons), blackcurrants, strawberries, kiwi fruit, peppers, tomatoes and green leafy vegetables. Aim to eat at least five portions of fruit and vegetables every day; a drink of fruit or vegetable juice counts as one portion.
Vitamin D
Vitamin D is essential for forming and maintaining healthy bones and teeth. It's found in only a few foods, including fortified margarines and reduced-fat spreads, some fortified breakfast cereals, oily fish and meat. A small amount can also be found in milk and eggs. The body also makes vitamin D when the skin is exposed to sunlight.
Current recommendations are that pregnant women should take a 10 microgram supplement of vitamin D every day. Pregnant and breastfeeding women with dark skin, or those who always cover their skin, are at particular risk of a vitamin D deficiency.
Your needs for calcium double during pregnancy, and are particularly high during the last ten weeks when calcium is being laid down in your baby's bones. Your body adapts to absorb more calcium from foods eaten, so you don’t actually need to eat more of it in late pregnancy, as long as it's present in your diet anyway.
Continue to ensure your diet has milk and dairy foods such as cheese, yoghurt and fromage frais. Official advice is to have three servings every day – and typical servings include a glass of milk, milk with cereal, a small matchbox size chunk of hard cheese or a small pot of yoghurt (125g to 150g). Other sources of calcium include bread, green vegetables, canned fish with soft, edible bones (salmon, sardines and pilchards), dried apricots, sesame seeds, tofu, fortified orange juice and fortified soya milk.

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