Pregnancy Diet & Nutrition: 5 Tips for a Healthy Pregnancy

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When you’re pregnant, you should be paying special attention to your nutritional needs. You and your baby need more nutrients than you did before pregnancy. Here are some guidelines for the kinds of foods you should be eating, and their nutritional benefits.

Eat Spinach

During pregnancy it is so important to get enough Folate (or in pill form, Folic Acid). In addition to your daily pre-natal vitamin, try to eat at least a cup of fresh spinach everyday. Here is an easy way to prepare it: In a warm skillet, add a teaspoon of olive oil and 2 handfuls of fresh baby spinach. Season with salt and pepper and toss well. As soon as the spinach starts to wilt, turn the heat off, and toss until all leaves are wilted.

Add Some Milk to Your Herbal Tea

Getting enough Calcium into your body is essential for maintaining healthy bones and teeth throughout your pregnancy (and for as long as you breastfeed). Milk and yogurt are two of the best Calcium sources. Eight ounces of plain, low-fat yogurt contains almost half of your daily requirement.

Get Plenty of Protein

Your goal is to get a minimum of 70 grams of protein everyday, especially during the second half of your pregnancy. A three ounce fillet of salmon has about 80 grams.

An easy way to prepare any fillet of fish is to season it with a simple marinade, then broil it. Preheat your broiler first (an oven should always be waiting for you, not the other way around) and combine in a small bowl; a few tablespoons of olive oil, a tablespoon of mustard – maybe a flavored mustard?, salt and pepper, and some fresh herbs such as parsley, thyme, or rosemary. Mix well and pour the marinade over the fish. Broil for 5-20 minutes (depending on the thickness of the fish), until its cooked through and flaky.


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Have Some Beans With Your Rice

When you are expecting, your need for Iron doubles. Having a bowl of iron-fortified cereal for breakfast, then beans with your dinner, will ensure that you are getting your fill. Whenever possible, have a glass of orange juice with your cereal…the Vitamin C helps your body to absorb the Iron.

Have Another Glass of Water

When you’re pregnant it’s more important than ever to drink water all day long. At least 40 ounces of water a day, along with a healthy diet rich in fruits and vegetables, will keep you hydrated. If you have a full glass with each meal and each snack, you should easily meet that goal.

Article By Jessica Alfreds, chef and owner of Jessica Alfreds Homemade

Learn More about Pregnancy Nutrition >> These Are the Best and Worst Foods for Pregnant Women

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