For a healthy pregnancy you need to have a pregnancy food list that includes all of the important nutrients necessary for a healthy pregnancy.
After all, your pregnancy food is the baby’s main source of nourishment.
Everything you eat and drink has either a good or bad effect on your baby. And while it’s true that you need about 300 extra calories for healthy pregnancy weight gain, they should definitely not be empty calories.
Your Healthy Pregnancy Food List
To have a super healthy pregnancy you require higher quality and amounts of protein, fiber, vitamins, minerals, phytonutrients and essential oils. The healthy pregnancy food list below will help you to make the right choices.
|Nutrient||What it Does for You and Your Baby||Your Healthiest Sources Are|
|Protein||Necessary to make baby’s cells and blood. It also acts as a natural diuretic for Mom, helping to prevent swelling, fluid build up and toxemia. During pregnancy you need between 75 and 100 grams a day.||Well-cooked lean meat, fish, skinless poultry, beans, eggs and tofu are your highest sources of protein.|
|Complex Carbohydrates||Low-glycemic carbohydrates give you natural sustained energy.||Nutritious vegetables and fresh fruits, plus 100% whole grain breads, pasta, cereals and brown rice.|
|Calcium and Other Minerals||Builds strong bones, teeth and well functioning muscles and nerves.||Low-fat dairy, especially plain yogurt, plus omega 3 fish, and dark green leafy vegetables.|
|Iron||For making the healthy red blood cells necessary to prevent anemia.||Dark green leafy vegetables, 100% whole grain breads and cereals.|
|Vitamin A & Carotenoids||Contributes to good eyesight, growing bones and healthy skin.||Carrots, sweet potatoes, squash and dark green leafy vegetables.|
|Vitamin B Complex||Formation of red blood cells, helps maintain a healthy nervous system, contributes to effective use of proteins, carbohydrates and fats.||100% whole grains, tuna and other fish, poultry, bananas, beans, brewers yeast (sugar depletes B vitamins from the body).|
|Folic acid (Folate)||Contributes to blood and cell production, helps protein metabolism and *prevents neural tube and anencephaly defects.||Green leafy vegetables, asparagus, oranges, melons, 100% whole wheat, beans, sunflower seeds.|
|Vitamin C||Builds healthy teeth, gums, and bones and helps with iron absorption.||Citrus fruits, broccoli, bell peppers, green leafy vegetables, tomatoes.|
|Vitamin D||Helps calcium absorption and formation of healthy bones and teeth.||Pure cod liver oil, omega 3 fish, low-fat milk, 100% whole grain cereals and breads, vitamin D supplements.|
|Healthy Fats, Essential Oils & Omega 3 Fish Oil||Provides energy and helps to build the baby’s brain and improve intelligence.||Omega 3 fish, 100% whole grain products, nuts, beans and seeds. (Limit fat to 25-30% of calories).|
|A Complete Profile of All Vitamins, Minerals & Phytonutrients||Helps to assure both you and your baby get everything you need to stay healthy and build a super healthy baby.||Good quality nutritional supplements should supplement a healthy diet, NOT replace healthy foods!|
*Folic acid helps prevent these birth defects in the first month of pregnancy.
As you can see, getting healthy for pregnancy baby health may require changing habits to eat for great health. So start today substituting any unhealthy food in your diet for foods on this healthy pregnancy food list.
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