Oooh! Those Pop-Tarts and Lucky Charms are eyeing YOU right now, but that little angel on your shoulder is telling you to go for something healthier. Such a dilemma! But, that growing baby inside your belly needs all the nutrients he can get!
Here is a list of 10 power foods to help you both feel good:
Broccoli. Has nutrients such as calcium and folate, and also is packed with fiber and antioxidants. Since it also is high in vitamin c, when eaten with a whole grain pasta or rice, it will help your body absorb iron.
Dried Beans and Lentils. All pregnant women need an extra 10 grams of protein during the day. Beans and lentils carry extra fiber, and 1 cup of cooked lentils meets your folate requirement for the day. Win win here! Add them to salads and rice dishes.
Skim Milk. Most women, pregnant or not, don’t get enough calcium. Drinking 1 eight ounce glass will give you 30% of the recommended amount of 1,000 milligrams. Drink up!
Bananas. Forget about the one that put you in the situation you’re in…. bananas are rich in potassium that help fight fatigue. They are also easy on the stomach if you’re feeling nauseated. Slice them in cereal, or add to smoothies.
Lean Meat. Your iron intake should double during pregnancy, to keep you from being tired. Meat is a protein that is easily absorbed into your body.
Cheese. Soft cheeses are off limits, but cheddar and mozzarella could help you with your calcium intake during the day. Each ounce contains about 150 to 200 milligrams. Cheese is also a good source of protein.
Eggs. Many pregnant women have a hard time getting eggs down. Eggs are an excellent source of protein and also have amino acids. Mix up an omelet with cheese and veggies for dinner. If the smell makes you sick, boil some to have on the go.
Leafy Greens. Cooked spinach has high levels of folate and iron. Mix it in with pastas and soups or add to sandwiches. Pass on the iceberg lettuce and go for the greener mixes. Greener means more vitamins!
Nuts and Nut Butters. Nuts are high in omega fats which are good for your baby’s developing brain. It also keeps you fuller longer. But be careful. Stick to 1- ounce servings because they are also high in fat and calorie. Also, if you have any sort of allergy, doctors recommend staying away from highly allergic foods such as peanuts during your pregnancy, because babies can be sensitized to certain foods while in the womb. This could lead to their risk of food allergies later in childhood.
Dried Fruit. Is great when you are craving something sweet. Cranberries and apricots help fight urinary tract infections. Stay away from bananas, because they are processed in oil and loaded with fat.