If you're pregnant, you might be worried that you're not getting enough of the right nutritional stuff — especially if your appetite hasn't gotten up to speed just yet. Try these nutritional superstars — power foods that pack plenty of nutrients into just a few bites.
Yogurt: Yogurt is one of the best sources of calcium. Babies need calcium to grow those teeny-tiny bones, and you need calcium to keep your own bones and muscles strong. It's also loaded with folate and potassium - two more pregnancy essentials.
Lean Meat: For non-vegetarian moms-to-be, lean meat is a good source of iron and protein for you and baby. Iron helps develop red blood cells, and the amino acids in protein provide building blocks for growing bodies.
Avocados: Avocados are full of folate, potassium and vitamin C, as well as vitamin B6, which helps ease morning sickness and build baby's brain. But they're also high in fat, so just don't overdo it!
Wild Salmon: Full of crucial omega-3s like DHA, which is vital for baby's brain and eyes, this cold-water fish is a good catch for a pregnant mom. Try for 2 to 3 servings of this pregnancy-safe fish per week after the queasy stage has passed.
Mangoes: Bite for bite, this sweet, tropical fruit contains more vitamin C and A than a salad. Mangoes are also packed with magnesium, which helps relieve leg cramps, a common pregnancy symptom.
Lentils: Lentils are chock-full of folate, which is important for your baby's brain and nervous system. Folate also protects against neural-tube defects. So eat up!
Oats: Oats are full of B vitamins, iron and other minerals your baby needs. They're also loaded with fiber, which is especially helpful if you're dealing with constpation.
Carrots and Peppers: Carrots and red peppers are backed with beta-carotene, which the body converts to vitamin A to help tour baby's eyes, skin, bones and organs. They're a good source of fiber and vitamins B6 and C. They make a great addition to salads and sandwiches - or take them with you for a quick bite on the run.
Nuts: Nuts have all sorts of important minerals, including magnessium, copper, manganese, selenium, zinc, potassium and calcium, as well as vitamin E. Plus, nuts are easily portable, making them a satisfying on-the-go pregnancy snack.
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