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10 great foods for expectants

Expectant mothers always find it difficult in deciding on what foods to choose from during the periods they were pregnant.  You know you should always eat healthy, but maybe — just maybe — you used to cheat a little. Latte and doughnut for breakfast? We’ve all been there! Now that you’re expecting, you are trying to think much more carefully about what you’re feeding yourself because the foods you eat are the main source of nutrients for your growing baby.During pregnancy, for example, you’ll need protein and calcium for your baby’s tissues and bones. You’ll also need extra folic acid to protect against neural tube birth defects, as well as more iron to help red blood cells carry oxygen to your baby.

1.Dried Fruit

It’s a tasty, portable snack that’s especially helpful when you’re craving something sweet. Choose dried fruits such as apricots, cherries, and cranberries (which can also help to prevent urinary tract infections), but stay away from dried bananas, since they’re processed in oil and loaded with fat.

Five color legumes for healthy , Soy bean, Navy bean or white bean, Black beam, Red bean and Green bean,

2.Legumes

Add black beans, white beans, pinto beans, lentils, black-eyed peas, and kidney, garbanzo, or soy beans to your diet. Try them in chili and soups, salads, and pasta dishes. Besides providing protein and fiber, they are also good sources of key nutrients, such as iron, folate, calcium, and zinc.

3.Oranges

They’re packed with vitamin C, folate, and fiber, and since they’re nearly 90 percent water, they’ll also help you meet your daily fluid needs (skimping on your fluid intake can leave you feeling fatigued).

4.Whole-Grain Bread

By swapping your traditional white bread for a whole-grain variety, you can make sure you’re consuming the recommended 20 to 35 daily grams of fiber (scan labels to find a loaf that offers at least 2 grams of fiber per slice). Whole-grain bread also supplies you with a good share of your iron and zinc.

5.Fortified Breakfast Cereal

You knew folate was important before conception and during your first few weeks of pregnancy, but your needs for the B vitamin stay high the whole nine months. Experts advise getting 400 micrograms per day through vitamin supplements or fortified foods (breakfast cereal is an easy way to do it, since many brands contain 400 micrograms per bowl), and another 200 micrograms through foods that are naturally high in folate, such as asparagus and black-eyed peas.

6.Cruciferous Vegetables

It’s not only packed with nutrients that are necessary for a healthy pregnancy — such as calcium and folate — but broccoli is also rich in fiber and disease-fighting antioxidants. And since it contains plenty of vitamin C, this popular green vegetable will help your body absorb iron when it’s eaten with an iron-rich food, such as whole wheat pasta or brown rice.

7.Nonfat Milk

Your body absorbs roughly twice as much calcium from foods while you’re pregnant, so your daily needs remain the same. But since most of us get too little calcium to begin with, drinking more nonfat milk is a smart move. Each 8-ounce glass supplies about 30 percent of the recommended dietary allowance of 1,000 milligrams.

 

8.Eggs

Eggs are versatile and a good source of protein that provides amino acids you and your baby need. They contain more than a dozen vitamins and minerals, including choline, which is good for baby’s brain development. However, be sure not to eat under-cooked or raw eggs.

9.Berries

Blueberries, raspberries, and blackberries are delicious snacks and taste great in pancakes and on top of cereal. Berries are packed with vitamin C, potassium, folate, and fiber.

10.Lean Meat

Your daily iron needs double during pregnancy, so it’s important to include plenty of iron-rich foods now. “If you don’t have good iron stores, you’re more likely to feel tired,” warns Jo Ann Hattner, RD, a dietitian in Palo Alto, California. Meat delivers a form of iron that’s easily absorbed by your body.
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