#KEYKEY PREGNANT PLUS#
Three to four servings of dairy foods can help you meet your daily calcium needs, and yogurt is one of your best bets.Ĭup for cup, it contains as much calcium as milk - plus it’s packed with protein, iodine and folate. Your baby needs a steady supply of calcium for his growing bones, and you need it to keep yours strong and help your nerves and muscles function. Try firm French or black lentils in salads, use softer brown lentils in place of chickpeas in your favorite hummus recipe or make a thick, stew-like soup with creamy, quick-cooking red lentils.
#KEYKEY PREGNANT HOW TO#
How to eat them: To top it all off, lentils are easy to cook and can work in almost any dish. Lentils are also high in fiber, which can keep your digestive system humming along and help stave off pregnancy-related constipation. Lentils are also rich in the B vitamin folate (called folic acid in supplements), which is vital to forming your baby's brain and nervous system and has a powerful protective effect against neural-tube defects like spina bifida, a birth disorder in which a spine does not form properly. A cup of cooked lentils packs around 17 grams of protein along with about 7 milligrams of iron. Whether you’re a meat eater or not, this vegetarian protein source deserves a place on your plate. An internal temperature of 160 to 165 degrees Fahrenheit is high enough to kill illness-causing bacteria like E. Finally, remember to cook your meat thoroughly. A little goes a long way, so add your favorite cut to veggie-filled soups, salads and rice or noodle dishes. How to eat it: Lean beef cuts like round, sirloin, chuck and loin ground beef with less than 15 percent fat pork tenderloin or loin chop poultry like chicken and turkey and lamb leg, arm or loin all fit the bill. (Blood volume increases when you’re pregnant, which is why anemia during pregnancy is so common.) Iron also plays a role in baby's brain development. In addition to being protein-packed, it’s also high in iron, critical to help your baby develop his red blood cell supply and support yours, too. That makes lean meat one of the best foods to eat during pregnancy. High-protein foods also keep your hunger at bay by stabilizing your blood sugar, which is why you should aim for at least three servings (that's about 75 grams) of protein per day. The amino acids in protein are the building blocks of every cell in both your body and your baby's. So make an effort to keep these pregnancy superfoods on hand - and make them mainstays of your daily menus. Keeping track of your nutritional needs during pregnancy can feel like a big job, but picking the right foods can help you cover more of your bases (along with taking a prenatal vitamin, of course). How Much Vitamin C Do You Need During Pregnancy?
Aim to get 450 milligrams of this vital nutrient each day to help prevent neural tube problems and support your baby's cognitive development. The mineral promotes your baby’s brain and nervous system development. An omega-3 fatty acid, DHA plays a role in your baby’s brain and eye development. It helps calcium do its job and keeps your immune system strong. Calcium is key to help your baby build strong bones, teeth, muscles and nerves. The mineral is used to make more blood that carries oxygen to your baby. You need nearly twice as much iron during pregnancy, or 27 milligrams daily. Getting at least 600 micrograms per day during pregnancy reduces the risk for neural tube defects. Speaking of nutrients, while all are important right now, the best foods for pregnancy are high in vitamins and minerals that play a key role in supporting your baby’s growth and development, including: Nutrient-dense items are especially effective when efficiency is a priority, as when you're nauseous, gaining weight too quickly or not gaining quickly enough.
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