Pregnancy Diet – Jump Start Your Eating Plan

Pregnancy DietGrowing a baby is like walking a tight rope in that you must constantly strive for a balanced pregnancy diet. Every successful outcome begins with a plan. We’ll show you what and what not to eat while you’re a mom-in-waiting. You make your grocery list and plan your meals. What a deal!

Shoot for about 300 additional calories than you normally eat.

Good for You Foods

Eggs – the poor egg has long suffered a bad rap. Eggs are high in protein and contain over 12 essential vitamins and minerals.

Salmon – best source of Omega3 fatty acids and low in mercury. Also contains B vitamins and protein.

Low-fat Yogurt – Believe it or not, one cup low-fat plain yogurt, actually contains more calcium than milk. Yogurt is protein rich.

Whole Grains – this is a vital item on your pregnancy diet. Whole grains are high-fiber and contain valuable vitamins and minerals, including iron and folic acid. Switch to whole grain pastas, breads and cereals.

Beans –are considered super-foods, with 5 mg iron, 400 mg phosphorus and 1 mg copper. Copper helps form red blood cells. Phosphorus combined with calcium supports baby’s teeth and bones. They are also very high in fiber.

Lean Red Meat – is high in quality protein and iron. Beef and pork contain choline.
Walnuts – great snack food as they are high in Omega-3 fatty acids. Keep a bag in the fridge and grab a handful when you need a nosh.

Berries – Keep berries on hand for healthy snacking. They are power-packed with vitamin C, fiber, folate and potassium.

Fresh Fruits and Vegetables –are your “go-to” guys. They are super-rich in essential nutrients and chock-full of fiber. Go-to the fridge and grab fruits or veggies when it’s snack time!

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Why You Need It

Calcium helps prevent preeclampsia (caused by high blood pressure) and enhances bone
growth. Low fat dairy is best source.

Folate is crucial for normal cell division. Folate aids in prevention of spinal cord defects, serious abnormalities of brain and neural tube deficiencies. Spina Bifida is example of neural tube defect. Get this from dark green vegetables.

Iron is imperative to make a larger volume of hemoglobin, which carries oxygen to tissues. Lean red meat, beans and of course spinach supply iron.

Omega-3 fatty acids support vision and brain development. Get plenty of this from salmon.

Vitamin C – you need 70 mg per day. Get it from your go-to guys!

Foods You Mustn’t Consume on Your Pregnancy Diet

Mercury Containing Fish – connected with brain damage and developmental delays. Fish to avoid include: swordfish, shark and mackerel.

Raw Eggs – could carry salmonella. Watch sneaky foods like homemade mayo, Caesar salad dressing, ice cream and Hollandaise sauces. Commercially prepared foods should be safe due to pasteurization.

By the way, ensure your milk and milk products are pasteurized. Otherwise, they could carry listeria, which has been linked with miscarriage. Listeria is able to cross the placenta barrier and could give the baby blood-poisoning.

Alcohol – just say “NO”! It poses harmful risks to baby.

These pregnancy diet tips should jump-start your nutritious eating plan and help you build that healthy baby!

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