Wednesday, June 29, 2016

Eat Healthy During Pregnancy: Quick tips

Eat Healthy During Pregnancy: Quick tips

Making smart food choices can help you have a healthy pregnancy and a healthy baby.

Don't forget breakfast.
  • Try fortified ready-to-eat or cooked breakfast cereals with fruit. Fortified grains added nutrients, such as iron, calcium, and folic acid.
  • If you feel sick, you start with a piece of toast from whole grains. Eat more food later in the morning.

Eat foods that contain fiber.
  • Vegetables and fruits, such as green peas, spinach, pears, and bananas.
  • Whole grains, such as brown rice and whole wheat bread and oatmeal
  • Beans, such as black beans and kidney beans

Choose healthy snacks.
  • Yogurt low-fat or fat-free with fruits (choose fewer options added sugars)
  • Whole grain crackers with cheese, fat-free or low-fat
  • Carrots with hummus

Take a prenatal vitamin with iron and folic acid every day.

Iron stays safe blood. Folic acid helps prevent some birth defects. Talk to your doctor or nurse about a prenatal vitamin that is right for you.

Ate 8 to 12 ounces of seafood per week.

Fish and mollusks nutrients that are good for your child. Eat a variety of seafood 2 or 3 times a week. Meal 3-ounce about the size of a deck of cards.

Healthy options include:
  • The salmon
  • Sardines
  • Shrimp
  • Canned light tuna
  • White tuna (albacore) – no more than six ounces per week

Avoid fish high in mercury, especially swordfish, shark, tilefish, and king mackerel. Mercury is a metal that can harm your baby's growth.

Stay away from raw fish, meat, cheese, soft, and luncheon meats.

These foods may be bacteria that can harm your baby. Don't eat:
  • Fish (uncooked) raw, like sushi
  • Soft cheeses (such as feta, Brie, goat cheese), unless they are pasteurized
  • Raw or rare meat (raw)
  • Luncheon meats, hot dogs, they are heated until steaming hot

Reduce caffeine and avoid alcohol.