Protein: eating plenty of protein daily is one of the most important parts of a pregnancy diet. proteins are the building blocks for the cells that will create baby’s skin, muscle and hair. aim for 75 100 grams of protein per day, or 2 3 servings of foods such as lean meat, low mercury fish, nuts, legumes or eggs. Salmon is an exceptionally good source. salmon also provides , which your baby needs for healthy bones and teeth. salmon (as well as herring, trout, anchovies, sardines, and shad) is a low mercury option for the 8 to 12 ounces of seafood pregnant women are encouraged to eat each week. find out more about. like lentils, peas, and peanuts – are.
Enter: beans and legumes. think chickpeas, black beans, kidney beans, lentils, and soybeans. beans are packed with protein, fiber, iron, folate, and zinc all crucial nutrients during pregnancy. plus, they're easy to prepare. buy canned beans, simply rinse in a colander, and mix into a chili, tacos, or a bean salad. Edamame. you might know that the cooked soybean pods are a tasty source of vegetarian protein, serving up 18 grams per cup shelled. but they're rich in other important pregnancy nutrients, too. a cup of edamame offers up nearly 100 milligrams of calcium, 3.5 milligrams of iron and 482 micrograms of folate. Omega 3. important for: fetal neurodevelopment. get at least: 1.4 g per day (or 8 to 12 oz.) of omega 3 rich seafood per week. (this should fulfill the recommended daily intake of 200 300mg of omega 3 fatty acids.) find it in: salmon, herring, sardines and trout, or ground flaxseed, walnuts and seaweed. Aim for eating or drinking four servings of dairy products or other foods rich in calcium, like: pasteurized cheese. milk (including non dairy options, like almond milk). dark, leafy greens.
Omega 3. important for: fetal neurodevelopment. get at least: 1.4 g per day (or 8 to 12 oz.) of omega 3 rich seafood per week. (this should fulfill the recommended daily intake of 200 300mg of omega 3 fatty acids.) find it in: salmon, herring, sardines and trout, or ground flaxseed, walnuts and seaweed. Aim for eating or drinking four servings of dairy products or other foods rich in calcium, like: pasteurized cheese. milk (including non dairy options, like almond milk). dark, leafy greens. Work good sources like beef, chicken, eggs, tofu and spinach into your meal plan too. vitamin c. c rich foods like oranges, broccoli and strawberries promote bone and tissue development in your growing baby and boost the absorption of iron. you should aim for 85 milligrams per day. potassium. 2. legumes. these include lentils, peas, beans, chickpeas, soybeans, and peanuts. legumes are great plant based sources of fiber, protein, iron, folate, and calcium — all of which your body.
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