Nutrition During Pregnancy
You're eating for two now, but that only means an extra 300 or so calories per day -- do your best to use them on something healthy. Use this checklist to be sure you (and baby!) get all the nutrients you need.
Prenatal Vitamin
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Whole Grains and Legumes (6 or more servings)
Try: brown rice, wild rice, whole-grain bread, whole-grain cereal, whole-wheat pasta, pita, tortilla, wheat germ, beans, lentils, peanuts, peas
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Calcium (4 servings)
Try: milk, hard cheese, yogurt, collard greens, edamame, sesame seeds, calcium-fortified juice, canned salmon with bones, tofu
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Yellow, Green and Leafy Veggies and Fruits (3-4 servings)
Try: winter squash, spinach, kale, lettuce, broccoli, red bell pepper, carrot, sweet potato, apricot, mango, cantaloupe, papaya
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Vitamin C (3 servings)
Try: (whole or juiced) orange, grapefruit, kiwi, strawberry, blackberry, raspberry, mango, peach, papaya, cantaloupe, honeydew, spinach, bell pepper, broccoli, cauliflower, tomato, avocado
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Protein (3 servings)
Try: poultry, beef, lamb, low-mercury fish and seafood, DHA-enriched eggs, cheese, yogurt, nuts, peanut butter, beans, tofu, edamame, soy pasta,
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Iron (3 servings)
Try: beef, duck, sardines, spinach, dried fruit, beans, soy products, pumpkin seeds, barley, oat bran
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Other Veggies and Fruits (1-2 servings)
Try: green bean, zucchini, mushroom, corn, potato, apple, pear, banana, cherry, blueberry, avocado
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Fats (roughly 4 servings)
Try: peanut butter, avocado, sour cream, cream cheese, cream, salad dressing, oil, butter, mayonnaise
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Fluids (at least 8 servings of 8 ounces)
Try: water, juice
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-- Paula Kashtan
May 27, 2009
See More: 1st Trimester , Nutrition
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