The ten best foods for pregnancy
Eating
for two can be a nerve-wracking responsibility, especially with all the
conflicting information floating around. Is fish important – or does it
contain too much mercury? Do you need meat for protein – or is it too
fatty? Are eggs okay – or do they have too much cholesterol?
It's
enough to make you want to throw your hands up and dive into the
nearest bag of candy bars. But don't – or at least, read this first.
There are lots of ways to ensure that you and your baby are getting the nutrients you both need.
Here, experts discuss some of their top pregnancy foods. You don't need
to like or eat them all, but pick and choose your favorites to give
your pregnancy a nutritional boost.
Eggs
"It's amazing what you get in one egg, and for only about 90 calories," says Elizabeth Ward, dietitian and author of Expect the Best, Your Guide to Healthy Eating Before, During, and After Pregnancy.
In addition to more than 12 vitamins and minerals, eggs contain lots of quality protein,
which is essential for pregnancy. "Your baby's cells are growing at an
exponential rate, and every cell is made of protein," Ward explains.
"Plus, as a pregnant woman, you have your own protein needs."
Eggs
are also rich in choline, which promotes your baby's overall growth and
brain health, while helping prevent neural tube defects. Some even
contain omega-3 fats, important for both brain and vision development. (Brands that have omega-3 fats will probably state so on the label.)
As
for eggs' bad rap for cholesterol? Not warranted, says Ward. It turns
out that eating saturated fat does much more damage to your cholesterol
level than eating the cholesterol naturally found in food. And while
eggs are high in cholesterol, they're also relatively low in saturated
fat, with about one and a half grams per egg.
"Healthy women with
normal blood cholesterol can consume one to two eggs a day as part of a
balanced diet low in saturated fat," Ward says.
Need more
convincing? Eggs are cheap, easy, quick, and versatile. When you're too
exhausted to cook a full meal, a couple of hard boiled or scrambled eggs
are just the ticket.
Salmon
Not only is salmon brimming with high-quality protein, says Ward, but it's an exceptionally good source of omega-3 fats.
And unlike swordfish, king mackerel, tilefish, and shark, salmon has
low amounts of methylmercury, a compound that can be harmful to your
baby's developing nervous system.
Just remember that even for
salmon and other low-mercury fish, such as canned light tuna and
pollock, the FDA recommends eating no more than 12 ounces per week to
avoid ingesting too much mercury.
Beans
Navy
beans, lentils, black beans, pinto beans, chickpeas…..there are so many
to choose from. "Beans contain the most fiber and protein of all the
vegetables," says Ward.
You already know protein is important
during pregnancy, but you may not yet realize that fiber could become
your new best friend during the nine-month wait. In pregnancy, the
gastrointestinal tract slows down, putting you at risk for constipation and hemorrhoids. Fiber can help prevent and relieve these problems.
In
addition, says Ward, food that contains fiber tends to be
nutrient-rich. This is certainly true of beans, which are good sources
of iron, folate, calcium, and zinc.
Sweet potatoes
Sweet potatoes get their orange color from carotenoids, plant pigments that are converted to vitamin A in our bodies, says Ward.
Although
consuming too much "preformed" vitamin A (found in animal sources, such
as liver, milk, and eggs) can be dangerous, carotenoids are a different
story. They're converted to vitamin A only as needed, so there's no
need to restrict your consumption of vitamin A-rich fruits and veggies.
Sweet
potatoes are also a great source of vitamin C, folate, and fiber. And
like beans, they're inexpensive and versatile. "Cook extra and save them
to slice up later as a snack," Ward suggests.
Popcorn and other whole grains
Yes,
you read that right. Popcorn is a whole grain. "People love it when I
tell them that!" says Ward. Whole grains are important in pregnancy
because they're high in fiber and nutrients, including vitamin E,
selenium, and phytonutrients – plant compounds that protect cells.
Don't
stop at popcorn though. There are lots of other whole grains out there,
from oatmeal to whole grain bread to barley. Fluffy, nutty-tasting
quinoa is one of Ward's favorites. "Whole grain quinoa is easy to make
and is very high in nutrients, particularly protein, making it a
superfood in and of itself," she says.
Walnuts
Don't
like fish or eggs, but still want to get those omega-3s which are so
important for your baby's brain growth? Try walnuts, suggests dietitian
Kate Geagan, author of Go Green, Stay Lean. "Walnuts are one of
the richest sources of plant-based omega-3s," she says. "A handful of
walnuts is a great choice for an on-the-run snack or an addition to a
salad."
Greek yogurt
Greek
yogurt typically has twice the protein of regular yogurt, making it one
of Geagan's favorite pregnancy foods. And any kind of yogurt is a great
source of calcium,
which is vital in a pregnancy diet. If you don't take in enough
calcium, the limited amount you have will go to your baby, says Geagan,
depleting the calcium in your bones and teeth.
"The goal during
pregnancy is to make sure you provide everything your baby needs without
sacrificing your own health and nutrition," she explains. "Calcium will
help keep your own bones intact while laying down a healthy skeleton
for your baby."
Dark green, leafy vegetables
Spinach,
kale, Swiss chard, and other green leafy vegetables are loaded with
vitamins and nutrients, including vitamins A, C, and K, as well as the
all-important folate. They've also been found to promote eye health,
Geagan says.
Lean meats
Meat
is an excellent source of high-quality protein, says dietitian Karin
Hosenfeld of North Dallas Nutrition. "Look for lean meats with the fat
trimmed off," she says. "When buying red meat in particular, look for
cuts that are around 95 to 98 percent fat-free." Beef and pork stand out
among meats because in addition to protein, they contain choline, says
Ward.
Don't eat deli meats or hot dogs,
though, unless they're heating until steaming hot. There's a small risk
of passing on bacteria and parasites from the meat such as Listeria monocytogenes toxoplasma, or salmonella to your baby, says Mayo Clinic obstetrician Mary Marnach.
Colorful fruits and veggies
Eating a variety of green, red, orange, yellow, purple, and white fruits and vegetables
will ensure that you and your baby get a variety of nutrients. "Each
color group provides different vitamins, minerals, and antioxidants,"
explains dietitian Jodi Greebel, owner of Citrition, a nutrition
counseling service in New York.
Hosenfeld points out another
advantage of eating across the fruit and veggie spectrum: "During the
later stages of pregnancy, the baby is 'tasting' the foods you eat
through the amniotic fluid," she says. "So if you expose your baby to a
variety of healthy fruits and vegetables in the womb, you'll increase
the chance that your baby will recognize and accept those flavors later
on."
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