Iron is one of the most important nutrients during pregnancy, helping support the increase in blood volume and production of red blood cells that take place during this time. Pregnant women need 27 mg of iron per day, which you can get by eating a wide variety of animal- and plant-based foods.
Spinach
In addition to offering folate, calcium, beta-carotene and vitamin C, spinach is rich in iron, providing 3.2 mg in just half of a cooked cup. Fresh baby spinach makes a healthy salad substitute for lettuce, and the leaves cook down quickly for a side dish that's ready in minutes. If you don't like spinach, try adding the chopped frozen variety to casseroles, soups and pasta sauce; you won't even notice the taste.
Legumes
Legumes like beans and lentils are an excellent way to get the iron you need, especially if you're experiencing meat aversions or following a vegetarian diet. One cup of lentils provides 6.6 mg of iron, while the same amount of kidney beans offers 5.2 mg. Add beans and lentils to soups and stews, place them in tacos, quesadillas and burritos or puree them to make healthy dips for chips and vegetables.
Iron-Fortified Cereals
Fortified foods like cold cereal and oatmeal make it easy to get a dose of iron without having to cook a meal. Check nutrition labels before buying cereal to see how much iron is in a single serving. Cold cereals typically contain 1.8 to 21.1 mg of iron per serving, while oatmeal provides 4.9 to 8.1 mg, depending on the brand. Cereal and oatmeal are great for breakfast, but they also make a quick snack when you're short on time.
Beef
Red meat is one of the most well-known sources of iron, and if you choose the right sources, it can be a healthy part of your pregnancy diet. Meat also has the advantage of containing heme iron, which is easier for your body to absorb than iron from plant sources. Choose lower-fat cuts of beef like lean chuck, which has 3.2 mg iron per 3-oz. serving, or 90 percent lean ground beef, with 3.9 mg iron per 3-oz. portion.
Blackstrap Molasses
Blackstrap molasses is often overlooked as a source of iron, but just 1 tablespoon contains 3.5 mg of iron. It's also rich in calcium, potassium and magnesium. Use molasses to sweeten oatmeal, add flavor to baked beans and give color and taste to gingerbread cookies and cakes, or to baste roasted chicken or turkey with it to add color and flavor.
