It's very important to eat a nutrient-rich diet to maintain good health, but it becomes even more important when you're "eating for two."
There are many key nutrients pregnant women need to ensure they get plenty of, including calcium, iron, folate, protein and vitamins A through E. Fortunately, it is not difficult to find many delicious and healthy sources of these nutrients -- the five foods below all contain more than one of them, and are therefore ideal choices for managing health and nutrition for pregnant women.
1. Low-fat milk. Best known as an excellent source of calcium, which not only creates strong bones and teeth but also aids the function of nerves and muscles, milk provides protein, as well, and is often fortified with vitamin D. Some other good low-fat dairy options: cottage cheese and yogurt. (Check labels for the calcium percentage, however, as these may not be as high per portion as milk. Also, these products are usually not vitamin-fortified.)
2. Lean meats. Lean cuts of beef and pork provide protein and iron that you and your growing baby need; two of the many benefits of getting enough iron are that it can help prevent low birth weight and premature delivery. Some other good iron-packed proteins, especially if you're not a meat eater: legumes. (See lentils below.)
3. Lentils. In addition to iron and protein, which is an important source of energy that aids in cell repair, legumes like lentils are an excellent source of digestion-aiding dietary fiber. Some other good legumes to include: chick peas, black-eyed peas, navy beans and kidney beans.
4. Strawberries. A source of fiber and vitamin C, among other nutrients, strawberries are a smart choice for a sweet treat. Vitamin C boosts the immune system and significantly improves the body's absorption of iron. Some other good choices for vitamin C: citrus fruit, broccoli, tomatoes.
5. Spinach. Like its fellow dark green leafy vegetables, spinach is not undeserving of its reputation as a nutritional powerhouse: its many nutrients include several vitamins, iron, calcium and folate, which is essential for preventing neural tube defects such as spina bifida. Some other dark green leafy vegetables: kale, romaine lettuce, Swiss chard.
So as you can see, once your pregnancy symptoms start arriving, it is time to make sure you start including the above 5 foods in your diet. Making sure you put the right things in your body will give you the best chance of having a healthy and happy baby!
Thanks to SureBaby.com, one of the best pregnancy blogs, for providing this guest post!
