![]() What to Eat for Dinner When You’re Pregnant Breakfast foods to avoid during pregnancyĪvoid these, not just in the morning but throughout the day: Iron-rich foods for breakfast include dried fruit, oatmeal, spinach, eggs, tofu and iron-fortified cereals. As a pregnant mom, you'll need about twice the amount of iron (27 mg a day) as nonpregnant women to supply oxygen to your baby. Try whole-wheat breads, cereals (choose ones with less sugar), oatmeal, granola and porridge with wheat germ. Whole grains are easy to love, especially for those who have a delicate tummy, as they are fairly bland and filling. They also have healthy doses of fiber, iron and other minerals. ![]() Feel full with these complex carbs, which are loaded with B vitamins, critical nutrients for baby’s growth. You need about 1,000 mg of calcium a day to help your baby’s bones grow and keep yours strong, so start off the morning with calcium-rich yogurt, cheese, fortified orange juice, sesame-seed bread, bean burritos, almonds, figs or scrambled tofu with spinach. Greek yogurt, cottage cheese, tofu, eggs, peanut butter, omelets with Swiss or Cheddar cheese and smoothies are all solid, tasty options. Each of your daily meals should contain protein (aim for at least 75 g a day), because your baby needs those amino acids to grow strong. Look for ingredients that offer several grams of fiber per serving, such as oats in cereal, chia seeds in smoothies, spinach in omelets, beans in burritos and high-fiber fruit to pair with yogurt (think raspberries, strawberries, blueberries and guava). Since you need to aim for 25 to 35 grams of fiber per day, it's essential to start at breakfast. ![]() Foods high in fiber help lower cholesterol, stabilize blood sugar, keep you feeling full for longer and prevent constipation. A morning meal, or a series of mini snacks depending on how queasy you feel, should star foods that check all of these boxes: ![]()
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