Eating healthy during pregnancy is crucial for your baby's health. You can get some nutrients from a prenatal vitamin, but your body absorbs more vitamins and minerals from food sources. Follow the Food Guide Pyramid as a way to ensure you eat a variety of quality foods. Your doctor can give you advice if you have special nutritional needs.
Compex Carbohydrates
You need to consume about 10 oz. or equivalent from the grain group each day. Examples include 1 slice of whole wheat bread, 1 cup of cereal or 1/2 cup of cooked pasta. Choosing the right types of carbohydrates is important for maximum nutritional benefits. Complex carbohydrates will keep you full for a long period of time so you do not feel hungry all the time. Grains are considered whole and complex if they entire grain is intact which includes the bran, endosperm and germ. The entire grain is rich in fiber, B complex vitamins and minerals. Read the label on your bread to ensure it includes whole grains. Replace your white pasta with wheat pasta and cook brown rice instead of white rice.
Foods And Vegetables High in Folate
Folate is a B vitamin that is important to reduce the risk of neural tube defects, according to EatWell.gov. You may see it listed as folic acid on your prenatal vitamins. Folate is the natural form of the vitamin that is found in foods. Several foods are enriched with folate, including breakfast cereal and bread. You can also get natural folate from dark green vegetables, such as broccoli, spinach and kale. You need to consume around 4 cups of vegetables each day.
Iron And Protein
You should consume 6 to 7 oz. or equivalent from the meat and beans group each day. A 1-oz. equivalent serving from this group can be 1 oz. of any meat, 1/4 cup cooked dry beans, 1 egg or 1/2 oz. of nuts, as listed by MyPyramid.gov. Meat contains iron that is important for creating red blood cells and carrying oxygen in the blood. Red meat is high in saturated fat and you should limit your intake. Protein in meat is important for building muscle tissue. You can also eat vegetarian protein sources, such as veggie burgers, black beans and soy sausage. Nuts such as walnuts, almonds and cashews are a source of heart-healthy monounsaturated fat, in addition to protein.
Varieties of Dairy
Milk products are important to ensure you are getting enough calcium to help build your baby's bones. Each day, you should consume 3 cups of milk products. Choose milk fortified with vitamin D, which helps your body absorb calcium. Enjoy your favorite variety of low-fat yogurt. A serving of cheese is equivalent to 1 1/2 oz., which is considered 1 cup from the milk group.
Fresh Fruit
Fresh fruit is a simple high-fiber snack to enjoy on the go. Fruits such as oranges, strawberries and peaches are high in vitamin C, which will keep your immune system strong. During pregnancy, you need about 2 1/2 cups from the fruit group. Enjoy a cup of orange juice, a medium-size apple or 1/2 cup of dried apricots, which each count as 1 cup from this group.
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