Tip of the Day
Eat Right if You are Eating for Two
Moms-to-be should eat a variety of nutrient-rich foods from all of the recommended food groups. If you are expecting, stock up on healthy foods that contain the vitamins and minerals to keep you and your baby healthy.
- Fortified cereals are a source of folic acid, which helps reduce the risk of birth defects.
- Vegetables and fruits provide vitamins, nutrients and fiber. Getting adequate fiber can help alleviate constipation, a common pregnancy complaint.
- Low-fat dairy products contain calcium and milk, and are often fortified with vitamin D. Take care to avoid raw milk products and unpasteurized cheese as they can cause food poisoning, which can be especially dangerous during pregnancy.
- Beans are loaded with protein, fiber, iron and other vitamins, minerals, and phytonutrients. Enjoy them in salads, soups, blended as a spread or in a casserole.
- Lean meats such as beef, pork and lamb are a source of iron and protein.
- Fish such as halibut, cod, trout, salmon and sardines contain omega-3 fatty acids. Eat up to 12 ounces (typically two meal portions) a week, but avoid fish high in mercury, such as shark, swordfish, king mackerel and tilefish. Since albacore tuna has higher mercury content than other canned options, it should be limited to six ounces per week.
For more information on healthy foods to fuel you and your baby, consult a registered dietitian in your area and visit our Eating Right During Pregnancy section.
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