Ever find that you’re coming up short when you tally the nutrients you’re consuming during pregnancy? Well fret no more: these foods are super high in nutrients that your body craves during pregnancy, and our expert doctors have some tips on how to prepare them. Make sure to keep them on hand for snacks and meals to keep you and your baby happy and healthy. Remember, what you put in your body is an important way you can take care of your baby!
- Baked Potato and Sweet Potato
- Main Nutrients: Vitamin C (sweet potatoes are high in vitamin A, too!)
- Tip: Eat the skin and top with yogurt instead of sour cream and butter for a low-fat option
- Bran Cereals
- Main Nutrients: Fiber
- Tip: Bran is one of the best sources of fiber
- Bran Muffin
- Main Nutrients: Fiber, B vitamins and folic acid
- Tip: Bran is a better choice than a blueberry or other fruit muffin.
- Brocolli
- Main Nutrients: Vitamins A, C, and folic acid
- Tip: Dip raw broccoli in a yogurt based dip as a snack.
- Cantaloupe
- Main Nutrients: Vitamins A and C
- Tips: Cut half a small melon into cubes and eat it as a snack.
- Chicken and Turkey
- Main Nutrients: Low-fat protein and iron
- Tips: Remove the skin. Dark meat has more iron than light meat.
- Fish
- Main Nutrients: Low-fat protein and iron
- Tips: Have it broiled rather than fried. Learn how to choose fish wisely in food safety.
- Fortified cooked cereals
- Main Nutrients: Iron
- Tips: Fortified cooked cereals have more iron than oatmeal.
- Fortified ready-to-eat cereals
- Main Nutrients: Fiber, iron, calcium and folate
- Tips: Look for a whole grain cereal. Some can be eaten dry as a snack.
- Green and red peppers
- Main Nutrients: Vitamins A, C, and folic acid
- Tips: Add to pizza or eat raw as a snack.
- Low-fat milk and yogurt
- Main Nutrients: Calcium and protein
- Tips: Make your own smoothie by blending fruit, milk and yogurt.
- Orange juice
- Main Nutrients: Vitamin C
- Tips: Just six ounces gives you a day’s requirement of Vitamin C.
- Pizza
- Main Nutrients: Calcium, protein and vitamins
- Tips: Add a lot of veggies, skip the pepperoni and sausage, and get a whole-wheat crust.
- Popcorn
- Main Nutrients: Fiber
- Tips: Go easy on the butter and salt.
- Spinach and romaine lettuce
- Main Nutrients: Vitamins A, C, and folic acid
- Tips: These have more vitamins and minerals than iceberg lettuce.
- Tomatoes
- Main Nutrients: Vitamins A and C
- Tips: Eat raw or as tomato sauce on pizza or pasta.
- Tomato-vegetable juice
- Main Nutrients: Vitamins A and C
- Tips: The juice is high in sodium, so limit this to one serving a day.
- Whole wheat bread
- Main Nutrients: Fiber, B vitamins, and folic acid
- Tips: Any whole-grain bread with at least two grams of fiber is a good choice.
More information on FIBER, FOLIC ACID, IRON, FOOD SAFETY, HEALTHY EATING
About The Mother Baby Centers of Allina Health and Children’s Minnesota
The Mother Baby Centers is a unique partnership that integrates Allina Health’s comprehensive maternal care and childbirth services with Children’s Minnesota fetal, neonatal and pediatric specialty care.