Sunday, January 10, 2010

What to eat while pregnant

Pregnant women should eat a variety of foods to help keep a balanced diet. If you are pregnant, make sure you have 6-11 servings of breads and grains, 2-4 servings of fruit, 4 or more servings of vegetables, 4 servings of dairy and 3 servings of protein sources (meat, eggs, fish, poultry, or nuts).
  • Eat plenty of high fiber foods like cereals, whole-grain bread, pastas, rice, fruits, and vegetables.
  • Take prenatal vitamins. You should make sure that you are getting enough of vitamins and minerals in your diet as well.
  • Eat at least 3 servings of iron-rich foods everyday to ensure you are getting 27 mg of iron daily.
  • Eat or drink at least four serving of dairy or calcium products to ensure that you are getting at least 1000-1300 mg of calcium.
  • It is important to get at least one good source of Vitamin C because pregnant women should get about 70 mg in their bodies per day. Good sources of Vitamin C are grapefruit, oranges, strawberries, cauliflower, broccoli, honey dew, and papaya.
  • Eat one source of Vitamin A every OTHER day. If you have too much of this vitamin it could cause fetal malformations. Good sources of Vitamin A include carrots, cantaloupe, pumpkins, sweet potatoes, spinach, and turnip, and beet greens.
  • Each pregnant woman should have 0.4mg of folic acid per day to help protect their baby from developing neural tube defects such as spina bifida. Good sources of folic acid are dark green leafy vegetables and legumes (lima beans, black beans, black-eyed peas, and chickpeas).
Helpful resources for moms-to-be:

Find a birthing center
Find or rate your physician
Find private duty home care (for help after baby comes)
Find a children's hospital

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