Eating healthy food during pregnancy is one of the best things you can do for your baby. After all, it is your baby's only source of nutrition. Smart choices can help promote growth and development.
Grains
Grains provide carbohydrates, your body's main source of energy.Whole grain and enriched products also contain fiber, iron, B vitamins, various minerals and protein. Fortified cereals can help you get enough folic acid.
Choose eight to nine servings of grains a day.
One serving equals:
1 cup cold cereal
1/2 cup cooked cereal, pasta or rice
1 slice bread
1/2 muffin
1/2 small bagel
6 crackers
Eat whole-grain cereals, brown rice, whole-wheat pasta and whole-grain bread instead of sweetened cereal and white bread.
Fruits and vegetables provide vitamins and minerals, as well as fiber to help digestion. Dark green vegetables have vitamin A, iron and folic acid.Vitamin C is found in many fruits and vegetables and helps absorb iron. It also gives healthy gums and other tissues for both you and your baby.
Choose three to four servings of fruit and four or more servings of vegetables a day.
Add slices of fresh fruit to your cereal . Make a vegetable pizza.
One serving of fruits and vegetables equals:
1 medium-sized piece of fruit (apples, oranges, green beans and corn)
1/2 cup fresh, frozen or canned fruit
1/4 cup dried fruit
1 cup raw, leafy vegetables
1/2 cup cooked or other raw vegetables
3/4 cup fruit or vegetable juice
1 small baked potato
Try apricots, mango, pineapple, sweet potatoes, winter squash or asparagus if you are tired of the same fruits.
Meat, eggs and beans
Meat, eggs and beans have plenty of protein, as well as B vitamins and iron.
Choose three servings of protein-rich foods a day. Lean meat is a good choice. Use peanut butter toast for breakfast. Make scrambled eggs or an omelet for dinner.
One serving protein equals:
3 ounces of cooked lean meat, chicken or fish, roughly the size of a deck of cards.
1/2 cup cooked dried beans
1 egg
1/2 cup tofu
2 tablespoons peanut butter
Dairy products
The calcium in milk, yoghurt ,cheese and calcium-fortified soy milk helps build your baby's bones and teeth. These products also have vitamin A,B D and protein .
Choose three servings a day. Drink the milk in cereal bowl. Eat yogurt as your snack. Have a glass of milk after dinner. Add cheese to your salad.
One serving of dairy products equals:
1 cup skim milk
1 cup yogurt
1 1/2 ounces natural cheese
2 ounces processed cheese
If you have problem digesting dairy products try calcium-fortified orange juice.Take lactose-reduced or lactose-free products.
Even women who eat healthy food every day may miss out on key nutrients. A daily prenatal vitamin can help fill these deficiencies.
