27 Pregnancy Power Foods
Dec 27, · It’s a good idea to question the foods you eat because while some foods seem harmless they might not be good for your growing fetus during early pregnancy. I remember being so confused about what foods to avoid during early pregnancy or any time in my pregnancy for that matter. Aug 13, · This list should be a good start towards a healthy, well-nourished pregnancy. Quick tips for foods to eat when pregnant Dairy products, especially yogurt, are a great choice.
Can some foods make your skin look firmer, clearer and younger? Registered dietitian Nicole Hopsecger talks about healthy choices for you that are also healthy for your skin.
But you can control how you do it. You may be wondering what foods are good for your skin to keep it firmer and looking younger. Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Nicole Hopsecger, a registered dietitian, sums it up with a simple guideline.
Here are some foods she recommends that can help protect, firm and nourish your skin from the inside out. Omega-3 fatty acids do a lot of good things, including lowering your triglycerides and battling inflammation.
But they also help preserve collagen in your skin and keep it firmer. Flaxseed oil — Flaxseed is particularly rich in collagen-boosting fatty acid. Chia seeds — The easiest way to get these into your diet is to sprinkle them onto yogurt, cereal and salad, and into batter for muffins and pancakes. Walnuts and walnut oil — Try reaching for them instead of your other go-to snacking nuts or use the oil on your salad instead of your usual EVOO. Fruit, vegetables and dark chocolate supply antioxidants and vitamins that help protect your skin from free radicals and sun damage, which keeps the skin looking younger and more radiant.
Tomatoes — While technically a fruit, tomatoes are also considered a vegetable when cooking. They contain lycopene, an antioxidant that can help keep your skin smoother. Some fruits and vegetables not only contain antioxidants but also healthy amounts of vitamins C and E, which can fight what is loop testing in instrumentation. Strawberries — Snack on them fresh, or put some in a simple smoothie.
Kiwi — Add some to your favorite fruit salad, or make veggie kebabs for a fun twist. Not familiar with polyphenols? Some of the highest sources include:. Tea and coffee — Just be mindful of how much caffeine your system can handle, or choose decaf when you can. Red wine — But remember men should have no more than two alcoholic drinks per day. Women should have no more than one. Grapes — Explore all the fun varieties on the market these days, from champagne to Moon Drops.
Chocolate — Besides antioxidants and vitamins, chocolate especially dark chocolate contains flavanols, or a type of polyphenol. They reduce rough texture in the skin and protect against sun damage. Overall the best practices for your diet will nurture your best-looking skin. Eat plenty of fruits and vegetablesbut make sure to keep an eye on your serving sizes. Remember many fruits also have a good amount of sugar so make sure you monitor this in your overall intake each day.
And remember, supplement pills are not a substitute for a healthy diet! Share this article via email with one or more people using the form below. Send me expert insights each week in Health Essentials News. Learn more about vaccine availability.
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As your pregnancy progresses, include plenty of iron-rich foods in your diet – lean meats like chicken, especially the darker meat e.g. thighs and fish, as well as plant sources, including dried apricots, green leafy veg and pulses. Jan 31, · Foods containing wheat germ are also a good option and eating foods high in vitamin C (citrus, strawberries, bell peppers) will help increase the absorption of non-heme iron. You Can Still Have a Healthy Pregnancy Without Eating Meat. Jul 09, · 23 Foods That Are Good for Your Skin. Can some foods make your skin look firmer, clearer and younger? Registered dietitian Nicole Hopsecger talks .
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 micrograms per day through vitamin supplements or fortified foods breakfast cereal is an easy way to do it, since many brands contain micrograms per bowl , and another micrograms through foods that are naturally high in folate, such as asparagus and black-eyed peas.
All women need 10 extra grams of protein a day during pregnancy for a total of at least 60 grams ; beans and lentils are an excellent source, with about 15 grams per cup. They're also high in fiber, which helps to combat constipation. And 1 cup of cooked lentils meets half of your daily folate requirement. 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. 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, milligrams. Bananas are rich in potassium and offer quick energy to fight off pregnancy fatigue. Slice them up into cereal or whip one into a breakfast smoothie with yogurt, berries, ice, and a splash of orange juice. Your daily iron needs double during pregnancy, so it's important to include plenty of iron-rich foods now.
Meat delivers a form of iron that's easily absorbed by your body. Soft cheeses are off-limits, but varieties such as cheddar and mozzarella can be a big help in meeting your calcium requirements — each ounce contains between and milligrams.
Cheese is also high in protein. Many women develop aversions to meat while pregnant. Eggs are an excellent alternative protein source, since they contain all the essential amino acids your body needs, says Hattner.
There's nothing better for a quick dinner than an omelet with lots of chopped vegetables and a bit of cheese. If cooking aromas make you feel sick, hard-boil a batch of eggs to keep on hand in the refrigerator: Eat them whole for grab-and-go breakfasts and snacks, or chop them up into green salads.
It's easy to get your day off to an energizing start by trading in your usual morning bagel or muffin for a bowl of oatmeal a few times a week.
Complex carbohydrates like oatmeal keep you satisfied longer, and the oat bran it contains can help lower your cholesterol levels. Instead of buying high-sugar flavored oatmeal, cook up the plain kind and swirl in a teaspoon or two of maple syrup or jelly.
Healthy eating is especially important during pregnancy. Here's what to eat when pregnant. Cooked spinach has high levels of folate and iron, and kale and turnip greens are both good calcium sources.
Increase the nutrient value of your salads by passing up traditional iceberg in favor of darker-colored lettuces the deep colors signal higher vitamin content. You can also add greens to a sandwich or stir them into soups and pasta dishes. 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. 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. Fat is critical for your baby's brain development and it also helps keep you fuller longer.
Experts recommend replacing some saturated fats such as those found in meat and butter with unsaturated, a form of heart-healthy fat found in nuts.
But because they are high in fat and calories, stick to 1-ounce servings of nuts and 2-tablespoon servings of nut butters. There is one caveat, however. If you have any sort of allergy, experts recommend that you avoid highly allergenic foods, such as peanuts, during your pregnancy; some data suggests that babies can be sensitized to certain foods in utero, raising their risk of food allergies later on in childhood.
It's perfectly safe to follow your vegetarian eating plan while you're pregnant — as long as you're diligent about getting necessary nutrients such as protein your doctor or a dietitian can help you devise a healthy plan.
So be sure to include foods like tofu, which packs 10 grams of protein per half cup. 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.
There's a whopping 5 grams of fiber in just 1 cup of dried figs. Plus, figs are a great nondairy source of calcium; one serving contains about a quarter of your daily needs 1, milligrams. And while your teeth may not appreciate the high sugar content , they will benefit from the potassium, phosphorus and magnesium in figs.
These tooth-supporting nutrients aren't just great for your own mouth; they are essential to the 32 teeth forming below the gums in your growing baby's mouth. Figs are also a good source of iron. Iron deficiency can cause anemia , especially during pregnancy, thanks to the increase in your blood volume and growing demands by the baby for iron to produce millions of red blood cells.
Stewed figs contain about 3 milligrams of iron about 10 percent of your daily recommended intake in 1 cup. The same number of figs will also provide your body with 23 micrograms of vitamin K, which is needed for proper blood clotting and bone formation.
Seen as a garnish, chives tend to be overlooked. But, these small, mild-tasting green onions are a source of folate the synthetic form is folic acid , iron, fiber, vitamin C, vitamin B6, calcium and magnesium. Folic acid may be the most important nutrient of the first trimester. Without it, your baby has an increased risk for structural defects that could be fatal. There are 6. For proper iron absorption, your body needs vitamin C.
Chives give you both — about 3. Plus, your sprinkle of chives has about 12 milligrams of magnesium; this mineral can help alleviate constipation , a common symptom during pregnancy. In fact, magnesium is involved in more than cellular reactions, making it very important to your health and your growing baby's. Leeks are the vegetable equivalent of a super multivitamin-mineral tablet.
They are a nondairy source of calcium 55 milligrams per cup , which is essential for the development of your baby's bones. Plus, calcium may help combat some common symptoms of pregnancy , including irritability, insomnia and back and leg pains.
One serving of leeks also contains close to 60 micrograms of folate as well as 0. There's also evidence that vitamin B6 can help alleviate morning sickness. There's more: In one serving of leeks, there are 40 micrograms of vitamin K, 2 micrograms of iron, and 0.
Vitamin K is needed for proper blood-clot formation and healthy bone growth; and manganese helps support normal skeletal development in the baby. Feeling sluggish? Reach for an artichoke. This vegetable is a great non-meat source of iron, which is an energizing nutrient.
A medium boiled artichoke has about 1 milligram of iron about 12 percent of your recommended daily intake. There's another energizing nutrient in artichokes: folate. A medium-size artichoke has micrograms. Besides helping to prevent birth defects , folate helps your body metabolize proteins, the building blocks for the hormones and enzymes that help your body keep going. During your pregnancy, you may suffer from constipation, which can be alleviated with some extra fiber in your diet.
Artichokes are wonderful sources of fiber, with 10 grams each. And they're often recommended to soothe indigestion , another common pregnancy complaint. Part of the healing that occurs on a regular basis in your body during pregnancy is the repair of muscles. As your uterus grows, your back, abdominal and hip muscles are required to stretch in new ways.
With sufficient protein in your diet, these muscles will be better armed to keep up with their new tasks. Adding pumpkin seeds to your diet will help boost your intake of protein; there are 5 grams of protein per serving. These tasty seeds also contains sodium, potassium, phosphorus, calcium and many other minerals involved in muscle health and hydration.
One of the most important minerals required for healing is zinc —1 cup of pumpkin seeds provides close to half of your daily needs. One serving of pumpkin seeds contains more than 25 percent of your recommended daily intake of magnesium, which helps speed your ability to use carbohydrates, fats and proteins as sources of energy. Pumpkin seeds are also a vegetarian source of iron, with about 2 milligrams per cup. A paste made from sesame seeds, tahini contains all of sesame's nutrients, including healthy oils called omega-6 fatty acids.
A few tablespoons of tahini contain more than 6 grams of the fats, which are required for proper cell integrity and healthy nervous and immune system function. Proper development of your milk glands, placenta, and uterus is also dependent on having sufficient levels of healthy fats in your body.
Tahini is also a good source of thiamin, phosphorus, copper and manganese, all key to your baby's healthy development. Basil is a pregnancy superfood. This fresh herb is a good source of protein, vitamin E, riboflavin, and niacin; plus, it's a very good source of dietary fiber, vitamin A, vitamin C, vitamin K, vitamin B6, magnesium, phosphorus, potassium, zinc, copper and manganese. Basil is also packed with iron, vital for keeping your energy levels up ; calcium, essential for strong bones and teeth; and folate, vital for many processes, including fetal cell growth and division.
One serving of basil has 20 micrograms of this B vitamin. Whenever possible, choose fresh basil, because it contains more of these nutrients than dried basil. Plus, as a small, cold-water fish with low levels of such contaminants as mercury, it's a no-brainer choice for pregnant women. A high dietary intake more than 2 grams a day of DHA during pregnancy has been found to support brain development in the womb.
A study published in the American Journal of Clinical Nutrition found that women with higher blood levels of fish oil had babies with better sleep patterns in the first 48 hours following delivery compared with women with lower levels.
Experts have hypothesized that an infant's sleep reflects the maturity of his nervous system, so adding fish into your diet can help your baby's brain mature and help you get much-needed sleep after labor. Sweet, sticky and packed with sugar, molasses is not the type of food you want to start spooning onto every dish.
But molasses has a few hidden nutritional gems, including magnesium, manganese 1 tablespoon has 15 percent of your daily needs and vitamin B6. Manganese is an essential mineral that plays a role in normal bone development , and that's important for your growing baby.
Vitamin B6 plays a role in your sodium-phosphorus balance, which determines how much water you have in your body.