Bran cereals Fiber Bran is one of the best sources of fiber. Bran muffin Fiber, B vitamins and folic acid Bran is a better choice than a blueberry or other fruit muffin. Broccoli Vitamins A, C, and folic acid Dip raw broccoli in a yogurt based dip as a snack. Cantaloupe Vitamins A and C Cut half a small melon into cubes and eat it as a snack. Chicken and turkey Low-fat protein and iron Remove the skin.
Dark meat has more iron than light meat. Fish Low-fat protein Have it broiled rather than fried. Fortified cooked cereals Iron Fortified cooked cereals have more iron than oatmeal.
This hormone is the one detected on your at-home pregnancy test, and some believe it is responsible for nausea and frequent urination. Progesterone slows down muscle movement in the body, which can lead to constipation for some women. You may also experience light bleeding as the embryo implants in the uterus, but it is nothing to worry about unless bleeding is severe, in which case you should contact your doctor.
Also, expect very sore breasts. Your body is already ramping up for milk production. There is a lot going on during these first 13 weeks. In fact, by the end of the first trimester, your baby will weigh one ounce and have arms and legs. Fingernails, toenails and reproductive organs will also start to form.
It's no wonder you are tired. Folic acid: Found in beans, citrus fruits, green leafy vegetables and your prenatal vitamin. Vitamin B Found in meat, poultry, seafood, as well as fortified breads and cereals. Omega-3 fatty acids: Found in fatty fish, chia seeds, flax seeds and fortifed foods.
Pregnant or not, food is your fuel, and that fuel is extremely important as you grow a human being inside of you. The baby eats what you eat, and the baby needs vitamins and minerals to support growth of its tiny brain and bones. Try them in spinach feta wraps or a chickpea scramble. Benefits include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. Adding in servings of green veggies is an efficient way to pack in vitamins and fend off constipation due to all that fiber.
Vegetables have also been linked to a reduced risk of low birth weight. Lean beef, pork, and chicken are excellent sources of high-quality protein. Iron is an essential mineral that is used by red blood cells as a part of hemoglobin. This is particularly important during your third trimester. Low levels of iron during early and mid-pregnancy may cause iron deficiency anemia, which increases the risk of low birth weight and other complications. It can be hard to cover your iron needs with meals alone, especially if you develop an aversion to meat or are vegetarian or vegan.
Pro tip: Pairing foods that are rich in vitamin C, such as oranges or bell peppers, along with iron-rich foods may also help increase absorption. Toss some vitamin C-rich tomato slices on that turkey burger or whip up this steak and mango salad. Berries hold a lot of goodness in their tiny packages like water, healthy carbs, vitamin C, fiber, and antioxidants.
Berries have a relatively low glycemic index value, so they should not cause major spikes in blood sugar. Berries are also a great snack, as they contain both water and fiber. They provide a lot of flavor and nutrition, but with relatively few calories. Some of the best berries to eat while pregnant are blueberries, raspberries, goji berries, strawberries, and acai berries. Check out this blueberry smoothie for some inspiration.
Unlike their refined counterparts, whole grains are packed with fiber, vitamins, and plant compounds. Think oats, quinoa, brown rice, wheat berries, and barley instead of white bread, pasta, and white rice. Some whole grains, like oats and quinoa , also contain a fair amount of protein. They also hit a few buttons that are often lacking in pregnant people: B vitamins, fiber, and magnesium.
Avocados are an unusual fruit because they contain a lot of monounsaturated fatty acids. This makes them taste buttery and rich — perfect for adding depth and creaminess to a dish. Because of their high content of healthy fats, folate, and potassium, avocados are a great choice during pregnancy and always.
The healthy fats help build the skin, brain, and tissues of your little one, and folate may help prevent neural tube defects, developmental abnormalities of the brain and spine such as spina bifida.
Potassium may help relieve leg cramps, a side effect of pregnancy for some women. In fact, avocados contain more potassium than bananas. For women who take chewable prenatal vitamins, Krieger advised checking the product labels, because chewables might not contain sufficient iron levels.
Food sources of calcium: milk, yogurt, cheese, calcium-fortified juices and foods, sardines or salmon with bones, some leafy greens kale, bok choy. Pregnant women need 27 milligrams of iron a day, which is double the amount needed by women who are not expecting, according to ACOG.
Additional amounts of the mineral are needed to make more blood in order to supply the baby with oxygen. If a pregnant woman gets too little iron, she could develop anemia, a condition resulting in fatigue and an increased risk of infections. To increase the absorption of iron, a healthy pregnancy diet should include a good source of vitamin C with meals containing iron-rich foods, ACOG recommends. For example, have a glass of orange juice at breakfast with an iron-fortified cereal.
Food sources of iron: lean meat, poultry, fish, dried beans and peas, iron-fortified cereal. More protein is needed during pregnancy, but most women don't have problems getting enough protein-rich foods in their diets, said Sarah Krieger, a registered dietitian and former president of the Academy of Nutrition and Dietetics in St.
Petersburg, Florida. She described protein as "a builder nutrient," because it helps to build important organs for the baby, such as the brain and heart. Experts recommend pregnant women eat at least 60 grams of protein per day, according to the University of California San Francisco.
Food sources of protein: meat, poultry, fish, dried beans and peas, eggs, nuts, tofu. During pregnancy, the goal is to be eating nutritious foods most of the time, Krieger told Live Science. To maximize prenatal nutrition, she suggested emphasizing the following five food groups: fruits, vegetables, lean protein, whole grains and dairy products.
When counseling pregnant women, Krieger recommends they fill half their plates with fruits and vegetables, a quarter of it with whole grains and a quarter of it with a source of lean protein, and to also have a dairy product at every meal. A healthy pregnancy diet should include lots of fruits and vegetables, particularly during a woman's second and third trimesters, Krieger said. She recommends eating from five to 10 tennis ball-size servings of produce every day.
These colorful foods are low in calories and filled with fiber, vitamins and minerals. Pregnant women should include good protein sources at every meal to support the baby's growth, Krieger said. Protein-rich foods include meat, poultry, fish, eggs, beans, tofu, cheese, milk, nuts and seeds. Lean meats are meats with a lower fat content and therefore a lower calorie count.
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