 |
| Pregnancy Superfoods |
Eating right should take center stage when you're pregnant. That
means the foods you eat must provide as many nutritional benefits as
possible. Enter functional foods, which supply all of the nutrients
crucial to your well-being and your baby's growth. Following are the
most important foods to eat during pregnancy.
*Eggs
Although
there is no official limit on egg consumption for pregnant women, the
American Heart Association recommends no more than one egg per day for a
healthy person, as long as total daily cholesterol does not exceed 300
mg. (One egg has about 213 mg of cholesterol.)
What you get: Protein, more than a dozen vitamins (including A and B12), minerals and choline.
*Berries
Most berries, including blackberries, blueberries, cherries and raspberries, contain beneficial phytochemicals, which
act as antioxidants that rid the body of cell-damaging free radicals.
What you get:Carbohydrates, vitamin C, fiber, folate and fluid.
*Yogurt
Plain
yogurt contains more calcium than milk does and is the richest of all
yogurts in zinc. Some new brands are now fortified with vitamin D; check
the label to be sure.
What you get:Calcium, carbohydrates, protein, B vitamins and zinc.
*Whole Grains
Whole
grains, including oatmeal, whole-wheat flour, whole-wheat pasta and
brown rice, contain more fiber and trace nutrients than processed
grains, such as white bread, white rice and white flour.
What you
get:Carbohydrates and fiber. Enriched whole grains are fortified with
folic acid and other B vitamins, iron and zinc; some grain products may
contain added calcium and vitamin D.
*Lean Beef
Eye of round, top round, round tip, bottom round, top loin and tenderloin are among the leanest cuts available.
What
you get: Protein, vitamins B6 and B12, and the minerals zinc and iron
in their most absorbable form. Beef is one of the most concentrated food
sources of choline.
*Cheese
Eating cheese after a meal may thwart cavity formation by neutralizing the
mouth
acids that promote dental decay and gingivitis. Why is this important?
Because gingivitis during pregnancy can result in premature delivery.
What you get:Protein, carbohydrates, fat, calcium and vitamin B12.
*Legumes
Chickpeas,
lentils, black beans, soybeans and peanuts are part of the legume
family. Peanuts excepted, legumes are a great alternative to fatty
sources of protein and are a good source of nutrients for vegetarians
during pregnancy.
What you get: Carbohydrates, protein, fiber, iron, folate, calcium and zinc.
*Sweet Potatoes
There
are two main types of sweet potatoes: dry-fleshed and moist-fleshed.
Throughout the United States, the moist-fleshed, orange variety is often
improperly referred to as a yam.
What you get:Carbohydrates, vitamin C, folate and fiber.
*Broccoli
The
florets contain a higher concentration of nutrients and phytochemicals
than the rest of the plant, though the stems and leaves are also
nutritious.
What you get:Carbohydrates, fiber, calcium and folate.
*Seafood
While
seafood is generally low in fat, the type of fat it does contain is
largely the heart-healthy omega-3 variety. Fattier species, such as
salmon, cod and haddock, are excellent sources of omega-3.
What you get:Protein, B vitamins and small but significant levels of iron and zinc.
*Milk
Soy
milk is an acceptable alternative to cow's milk as long as it's
fortified with at least 30 percent of the daily value for calcium and at
least 25 percent of the daily value for vitamin D.
What you get: Calcium, carbohydrates, protein, fat (if not fat-free) and vitamins B and D.