During pregnancy, iron is critical for transporting oxygen to the organs of the mother as well as to the fetus. For a pregnant woman, the dietary reference intake, or DRI, for iron increases to 27mg. Without adequate iron, a pregnant woman can develop a condition known as iron-deficiency anemia. Although most health care providers will recommend prenatal supplements, which include iron, certain foods can also be a good source of iron for pregnant women.
Lean Meats
Lean meats are a good source or iron during pregnancy. Among meats, pork has the highest iron content. A 3-oz. serving of pork contains more than 7mg of iron, or around 25 percent of a pregnant woman's needs. A 1/2-cup serving of diced chicken or turkey contains 4.5 to 7mg iron and a 3 oz. serving of beef also contains 4.5 to 7mg iron.
Dried Beans and Peas
Dried beans and peas are another source of iron, as recommended by the American Congress of Obstetricians and Gynecologists. MyPyramid for Moms suggests eating soups such as split pea, lentil, minestrone or white bean soup. Among beans and peas, soybeans are highest in iron, with 1/2-cup serving of soybeans containing 4.5 to 7mg iron. A 1/2-cup serving of lentils, chickpeas, kidneys and black eyed peas each contains 1.8 to 4.3mg iron.
Iron-Fortified Cereals
Iron-fortified cereals are another significant source of iron for pregnant women. Choose whole-grain products, which have more nutrients than enriched-grain products. The nutrition label shows how much iron is in the cereal and is usually listed as a percent daily value. For example, a serving of Total cereal contains 18mg iron, which is 100 percent daily value of iron for adults, but only 66 percent of the requirements for a pregnant woman. Wheaties cereal contains 7.6mg iron and a single serving of Cream of Wheat cereal contains 8mg iron, which makes up 29 percent of the daily needs of a pregnant woman.
References
- American Congress of Obstetricians and Gynecologists: Nutrition During Pregnancy
- Mypyramid.gov: MyPyramid Menu Planner for Moms
- MyPyramid.gov: Inside the Pyramid: Meat and Beans
- U.S. Food and Drug Administration: How to Understand and Use the Nutrition Facts Label
- Self Nutrition Data: Cereals Ready-to-Eat, General Mills, Whole Grain Total
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