Ask Pregnancy Question

bunny:

veggies, cereal , lean meat, lots of milk.

mammabear_327:

. Broccoli
It’s not only packed with nutrients that are necessary for a healthy pregnancy — such as calcium and folate — but broccoli is also rich in fiber and disease-fighting antioxidants. And since it contains plenty of vitamin C, this popular green vegetable will help your body absorb iron when it’s eaten with an iron-rich food, such as whole-wheat pasta or brown rice.

2. Fortified Breakfast Cereal
You knew folate was important before conception and during your first few weeks of pregnancy, but your needs for the B vitamin stay high the whole nine months. Experts advise getting 400 micrograms per day through vitamin supplements or fortified foods (breakfast cereal is an easy way to do it, since many brands contain 400 micrograms per bowl), and another 200 micrograms through foods that are naturally high in folate, such as asparagus and black-eyed peas.

3. Dried Beans and Lentils
All women need 10 extra grams of protein a day during pregnancy (for a total of at least 60 grams); beans and lentils are an excellent source, with about 15 grams per cup. They’re also high in fiber, which helps to combat constipation. And 1 cup of cooked lentils meets half of your daily folate requirement. “Add them to rice dishes and salads,” suggests Lola O’Rourke, R.D., spokesperson for the American Dietetic Association.

4. Nonfat Milk
Your body absorbs roughly twice as much calcium from foods while you’re pregnant, so your daily needs remain the same. But since most of us get too little calcium to begin with, drinking more nonfat milk is a smart move. Each 8 ounce glass supplies about 30 percent of the recommended dietary allowance of 1000 milligrams.

5. Bananas
Bananas are rich in potassium and offer quick energy to fight off pregnancy fatigue. “They’re also easy on your stomach if you’re nauseated,” says O’Rourke. Slice them up into cereal or whip one into a breakfast smoothie with yogurt, berries, ice, and a splash of orange juice.

6. Lean Meat
Your daily iron needs double during pregnancy, so it’s important to include plenty of iron-rich foods now. “If you don’t have good iron stores, you’re more likely to feel tired,” warns Jo Ann Hattner, R.D., a dietitian in Palo Alto, California. Meat delivers a form of iron that’s easily absorbed by your body.

7. Cheese
Soft cheeses are off-limits, but varieties such as cheddar and mozzarella can be a big help in meeting your calcium requirements — each ounce contains between 150 and 200 milligrams. Cheese is also high in protein.

8. Eggs
Many women develop aversions to meat while pregnant. Eggs are an excellent alternative protein source, since they contain all the essential amino acids your body needs, says Hattner. There’s nothing better for a quick dinner than an omelette with lots of chopped vegetables and a bit of cheese. If cooking aromas make you feel sick, hard-boil a batch of eggs to keep on hand in the refrigerator: Eat them whole for grab-and-go breakfasts and snacks, or chop them up into green salads.

9. Oatmeal
It’s easy to get your day off to an energizing start by trading in your usual morning bagel or muffin for a bowl of oatmeal a few times a week. Why? Complex carbohydrates like oatmeal keep you satisfied longer, and the oat bran it contains can help lower your cholesterol levels. Instead of buying high-sugar flavored oatmeal, cook up the plain kind and swirl in a teaspoon or two of maple syrup or jelly.

10. Leafy Greens
Cooked spinach has high levels of folate and iron, and kale and turnip greens are both good calcium sources. Increase the nutrient value of your salads by passing up traditional iceberg in favor of darker-colored lettuces (the deep colors signal higher vitamin content). You can also add greens to a sandwich or stir them into soups and pasta dishes.

11. Whole-Grain Bread
By swapping your traditional white bread for a whole-grain variety, you can make sure you’re consuming the recommended 20 to 35 daily grams of fiber (scan labels to find a loaf that offers at least 2 grams of fiber per slice). Whole-grain bread also supplies you with a good share of your iron and zinc.

12. Oranges
They’re packed with vitamin C, folate, and fiber, and since they’re nearly 90 percent water, they’ll also help you meet your daily fluid needs (skimping on your fluid intake can leave you feeling fatigued).

13. Nuts and Nut Butters
Fat is critical for your baby’s brain development and it also helps keep you fuller longer. Experts recommend replacing some saturated fats (such as those found in meat and butter) with unsaturated, a form of heart-healthy fat found in nuts. But because they are high in fat and calories, stick to 1-ounce servings of nuts and 2-tablespoon servings of nut butters. There is one caveat, however. If you have any sort of allergy, experts recommend that you avoid highly allergenic foods, such as peanuts, during your pregnancy; some data suggests that babies can be sensitized to certain foods in utero, raising their risk of food allergies later on in childhood.

14. Soy Foods
It’s perfectly safe to follow your vegetarian eating plan while you’re pregnant — as long as you’re diligent about getting necessary nutrients such as protein (your doctor or a dietitian can help you devise a healthy plan). So be sure to include foods like tofu, which packs 10 grams of protein per half cup.

15. Dried Fruit
It’s a tasty, portable snack that’s especially helpful when you’re craving something sweet. Choose dried fruits such as apricots, cherries, and cranberries (which can also help to prevent urinary tract infections), but stay away from dried bananas, since they’re processed in oil and loaded with fat.

Concentrate on carbohydrates.
Bread, rice, pasta, cereals, fruits, and vegetables are your body’s primary sources of fuel and should provide more than half of your daily calories. Try to have at least nine servings of whole-grain foods, four servings of vegetables, and three servings of fruits to give you not only energy but also fiber, vitamins, and minerals. Instead of grabbing a candy bar, satisfy your sweet tooth with fruits that are rich in vitamin C, such as oranges, berries, and melon. Also, vary your vegetable choices to include those that are dark-green and leafy (spinach, broccoli), deep-yellow or orange (carrots, sweet potatoes), and starchy (potatoes, corn).

Eat meat — and other protein sources.
Protein maintains muscles, and manufactures cells, enzymes, and hormones. It also helps produce the extra blood you need for your baby to develop normally. Poultry, fish, lean meats, low-fat dairy products, and some combinations of grains and legumes, such as rice and chickpeas or black beans, are packed with protein. Eggs and nuts are good sources, too. Aim to include at least three servings of poultry, fish, meat, or legumes, and three or four servings of low-fat or nonfat milk, yogurt, or cheese in your diet every day.

Go for the fats in fish.
Fish is loaded with omega-3 fatty acids, which are instrumental to your baby’s vision and brain growth. They also work to improve a woman’s blood pressure, blood clotting, and immune response. All seafood provides omega-3 fatty acids, but salmon, bluefish, and trout have the highest concentrations. Elizabeth M. Ward, R.D., author of the American Dietetic Association’s Pregnancy Nutrition: Good Health for You and Your Baby (John Wiley & Sons), recommends eating two or three servings of fish a week. Restrict your consumption of swordfish and tuna to twice a week, however, because of their potentially high mercury content.

Take your vitamins.
Prenatal supplements offer vitamins and minerals that you can’t always absorb from food. These nutrients serve many functions, from releasing the energy in food to building bones and normalizing heartbeat. Plus, supplements help you meet your increased folic-acid and iron needs during pregnancy. Get your doctor’s approval of a supplement before taking it, and never take more than the recommended amount of any nutrient. Too much vitamin A, for instance, can cause birth defects. In addition, avoid all herbal supplements while you’re pregnant.

Fuel up on folic acid.
Although folic acid, the man made form of the B vitamin folate, is important throughout pregnancy for producing red blood cells and staving off anemia and premature delivery, it’s most critical during the first month, to prevent spina bifida and other neural-tube birth defects. The Centers for Disease Control and Prevention, in fact, estimates that up to 70 percent of neural-tube defects could be prevented with adequate folic-acid intake.

Because many women aren’t aware they’re expecting until weeks into their pregnancy, it’s crucial for all women of childbearing age to get 400 micrograms (mcg) of folic acid daily. During pregnancy, the need jumps to 600 mcg. Synthetic folic acid, which also helps ward off heart disease, is absorbed at nearly twice the rate as the natural form, so get the bulk of your daily requirement in a supplement, says Ward. Breads and cereals fortified with folic acid are excellent sources, too. Lentils, spinach, asparagus, and orange juice are also high-folate foods.
Double up on iron.
Iron helps produce hemoglobin (the part of the red blood cell that carries oxygen from the lungs to the tissues), which is vital to your baby’s growth. In your last trimester, the baby builds up iron reserves to last for four to six months after birth, until she starts eating iron-rich solid foods. “Fetuses are efficient parasites,” says Joshua A. Copel, M.D., a professor of obstetrics and gynecology and section chief of maternal fetal medicine at the Yale University School of Medicine. “If there’s not enough iron, the one who ends up deficient is the mother.”

A pregnant woman needs 30 milligrams (mg) of iron daily; many prenatal supplements meet this amount. Still, aim to eat iron-rich foods, such as meat, poultry, seafood, spinach, and potatoes with the skin. Increase your body’s iron absorption by eating vitamin C-rich foods (such as broccoli, peppers, or tomatoes) at the same time. Avoid coffee and tea with meals; they inhibit iron absorption. One downside: Iron may lead to constipation. For relief, eat high-fiber foods, such as fruits and vegetables.

Bone up on calcium.
It builds your baby’s bones and teeth. If there’s not enough in your diet, the fetus will draw calcium from your bones, putting you at risk for osteoporosis later in life. You need a minimum of 1,000 mg a day.

Low-fat or nonfat milk, processed cheeses, and yogurt are great sources (about 300 mg per serving), but there are many calcium-rich nondairy alternatives: calcium-fortified orange juice or tofu; sardines and canned salmon (with the bones); and dark-green, leafy vegetables. If your doctor recommends taking a calcium supplement, steer clear of those made from bonemeal or oyster shells, since they can contain dangerous levels of lead or other pollutants, and those with added vitamin D, an excess of which can harm the fetus. If you take both calcium and iron supplements, do so at different times of day, because they can interfere with each other’s absorption.

Drink lots of water.
Your fluid needs increase during pregnancy, partly to keep pace with your burgeoning blood supply, most of which is water. Plain old H2O is your best bet for keeping up with the demand. Water also cools your body, moves nutrients and waste, prevents constipation, and provides a cushion for your baby. Drink at least eight 8-ounce cups of fluid a day; low-fat milk and juice count. A cup a day of coffee or other caffeinated beverages won’t hurt the baby, says Copel, but it may dehydrate you. To find out whether you’re getting adequate fluids, check your urine: If it’s light yellow or clear, you’re drinking enough; if it’s dark yellow, drink more.

Also, because the kidneys excrete salt actively during pregnancy, be sure to include a moderate amount of iodized salt in your diet, says Copel. Not consuming enough salt during pregnancy may actually predispose you to high blood pressure, and a lack of iodine can cause a form of mental retardation called cretinism in your child.

Beware the bacteria bearers.
During pregnancy, avoid soft cheeses, such as Brie, Camembert, blue, and feta. They may harbor Listeria monocytogenes bacteria, which can lead to dangerous form of food poisoning called listeriosis. (Hard, processed, cream, and cottage cheeses are okay.) Pregnant women are about 20 times more likely than other adults to get listeriosis, which can cause miscarriage, premature delivery, stillbirth, and newborn infections. Also taboo: raw or undercooked meat, poultry, seafood, and eggs, as well as unpasteurized milk and juice. All can pass along food-borne illness.

Finally, be sure to store, handle and prepare foods properly; wash utensils, cutting boards and your hands thoroughly with soap and water; and replace your sponges and dishcloths frequently.

Vary your diet if you’re a vegetarian.
“Vegetarians who follow a diet that includes milk and egg products should have no trouble obtaining the necessary nutrients in pregnancy,” says Swinney. Just be sure to eat an assortment of grains, fortified cereals, legumes, vegetables, and seeds throughout the day.

Vegans, who eat no animal products, may need vitamin B12, vitamin D, zinc, and calcium supplements prescribed by their doctors. Also, the iron found in plant foods may not be absorbed as well as the iron in meats, warranting a supplement.

If you’re a religious Muslim who doesn’t eat pork or a religious Jew who doesn’t eat pork or shellfish or combine meat and dairy products at the same meal, don’t worry. “As long as a diet has a variety of foods from different food groups,” says Swinney, “you should get the nutrients you and your baby need.” One caution: Some religions have fasting days, but pregnant women should never fast.

If you are lactose intolerant, opt for calcium-rich nondairy foods such as collard greens, figs, and sardines with bones; your doctor may also recommend calcium supplements. Nonprescription drops and tablets containing lactase, the intestinal enzyme that’s responsible for lactose digestion, are safe to take with dairy foods during pregnancy, says Ward.

Don’t lose sleep over food.
“If you can’t stand broccoli or you can’t stomach dairy products, simply find alternatives,” says Ward. “Avoiding alcohol is absolutely paramount. But avoiding a brownie — or any other foods you enjoy — is not.”
1. Orange Juice: Not only is this juice high in vitamin C and folic acid, it’s also a good source of potassium, which has been shown to help lower high blood pressure, a particular danger during pregnancy.

2. Yogurt: A good source of protein, yogurt has more calcium than milk and also contains active cultures that reduce the risk of yeast infections, which are more common while you’re expecting. Also, some people who are lactose intolerant can tolerate yogurt.

3. Broccoli: Known for being a good source of calcium, this veggie is also packed with vitamin C, folate, and vitamin B6.

4. Lentils: Like beans, lentils are a great source of folate and are rich in iron and protein. They’re also full of fiber, which can help prevent constipation and subsequent hemorrhoids.

5. Figs: Fresh or dried, figs have more fiber than any typical fruit or vegetable, more potassium than bananas, and plenty of calcium and iron.

HOPE THIS HELPS

Rebecca:

The same kind of healthy foods you would eat if you weren’t pregnant: fresh fruits and vegetables, lean meats, whole grains, plenty of low-fat dairy, 8-10 glasses of water a day, etc. Don’t eat too many sweets or desserts, and cook with healthy fats like olive oil. A prenatal vitamin provides some reassurance as well.

One word of advice: “eating for two” really only means about 300 extra calories a day, which isn’t that much. A sandwich, for example. Eat something light every 2-3 hours so you don’t get over-hungry and reach for the first food you can find, this will help with any nausea as well.

Denina J:

Eat things high in fiber, apples, apple juice, broccoil, things high in calcium, milk, cheese, cottage cheese, yogurt, meats like turkey, lean pork, and not to much beef, at least one type of bread during each meal, roll, sliced bread, toast, muffin, fruits and fruit juices with antioxidents in them like capri suns,a nd V8 juices, and frurits like cherries, pears, peaches,red grapes. Well I hope that this helps you good luck and congrads on your pregnancy.