Super Foods for Pregnancy
Nutrition for a Healthy Pregnancy
By Elizabeth Somer, M.A., R.D.
Spinach – 1 C supplies only 41 calories, but boosts zinc intake by almost 2 mg. It also contains a hefty dose of calcium, magnesium, iron, and folic acid.
Kidney Beans – 1 C, sprinkled onto a salad, added to soup, mixed with couscous for a meal, or rolled into a tortilla with cheese and salsa, supplies almost 1/3 of a pregnant women’s daily need for iron, and lots of protein, potassium, folic acid, and vitamin B1, all for 219 calories and no fat!
Strawberries – A woman gearing up for pregnancy or in her first trimester who consumes only 2,000 to 2,200 calories needs approximately 1 mg of iron for every 100 calories to ensure optimal iron intake. Strawberries exceed this limit by providing 1.23 mg per 100 calories (about 2 C of fresh strawberries), along with lots of fiber and vitamin C.
Tofu – This bean curd made from soybeans supplies more than 13 mg of iron in a ½ C serving! It’s also low-fat, low-sodium, and inexpensive as a source of protein, B vitamin, calcium, magnesium, and zinc.
Wheat germ – A ½ C serving of toasted wheat germ supplies more than half of your daily magnesium needs, as well as husky amounts of vitamins (including 100% of your daily need for folic acid and 50% of your vitamin E requirement), iron (2.5 mg), zinc (more than 4 mg), and other trace minerals.
Broccoli – This cruciferous vegetable is high in folic acid, vitamin C, beta carotene, iron, magnesium, calcium, vitamin B2, and just about every other vitamin and mineral. It also helps reduce your risk for cancer and heart disease, among many other illnesses.
Papaya – This tropical fruit supplies more than twice your day’s need for vitamin C, more than your daily allotment for vitamin A (as beta carotene, the nontoxic form of this vitamin), and hefty amounts of magnesium, calcium, and potassium, all for only 117 calories!
Salmon – One of the best dietary sources of the omega-3 fats that aid in normal development of vision and brain function in your developing baby. Try not to overdo it though, as there are mercury concerns.
Skim milk – Helps meet calcium and vitamin D needs.
Water – The most important of all. You need at least 5-8 glasses a day during pregnancy, even more if you nurse.
This is part of the Hearth and Soul Blog Hop hosted at www.pennilessparenting.com