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Foods to Eat for a Healthy Pregnancy


Your baby isn’t making lunch requests. But it is true what they say about pregnant women eating for two—you are making the meal decisions for two people! When it comes to eating healthy while pregnant, you want to consume foods rich in nutrients AND foods that will ensure those nutrients are making it to your baby.

Protein builds the foundation for the body. Approximately 10% of your diet should consist of protein-rich foods like these:

Eggs

Milk

Cottage Cheese

Yogurt

Hard Cheeses

Skinless Chicken

Turkey

Fish

Beef

Pork

Lamb

Vitamin C will help your baby have healthy tissue-growth and gums. Here is a list of foods high in Vitamin C:

Strawberries

Guava

Lemon

Oranges

Kiwi Fruit

Grapefruit

Raspberries

Nectarines

Peaches

Mangos

Peppers

Brussels Sprouts

Broccoli

Kale

Gourd

Cauliflower

Tomato

Green Cabbage

Potatoes

Give your baby some fresh air! It is especially important for pregnant women to get enough iron. Iron plays a crucial role in circulating blood cells through the body to deliver oxygen to all the cells, allowing the organs to function properly. Here is a list of iron-rich foods:

Red Meat

Dark Poultry

Salmon

Eggs

Tofu

Dark Leafy Greens

Worried about bone health? Here is a great motivator to get more calcium—your baby’s growing bones need it more than ever! Good sources of Calcium include:

Low-Fat cottage Cheese

Low-Fat Milk

Low-Fat Yogurt

Orange Juice

Soy Milk

Cereal

Spinach

Kale

Broccoli

Tofu

Dried beans

almonds

 

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