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Diet and Nutrition supplements to improve pregnancy problems – Part 2

During pregnancy, diet plays a very important role. A proper diet full of nutrition is a necessary part.

Foods taken to have a healthy Pregnancy

1. Folic acid
• Obstetricians say that women should take about 400 to 600 mcg of folic acid.
• This should be taken on a daily basis prior to becoming pregnant.
• It should be continued during the pregnancy.
Foods rich in folic acid are:

Meat
– liver (best source)
– chicken giblets
– kidney
– egg yolk
Legumes
– dried beans
– lentils
– split peas (dhals)
– soya products
– almonds
– nuts
Starches
– wholegrain breads
– wheat flour
– potato
– sweet potato

2. Foods that have Iron
• Iron helps produce additional blood.
• This is very essential during pregnancy.
• This carries oxygen to your fetus.
Foods
– Red meat
– Egg yolks
– Dark, leafy greens
– Spinach
– collards
– Dried fruit
– Prunes
– Raisins
– Iron-enriched cereals
– Grains
– Mollusks
– Oysters
– Clams
– Scallops
– Turkey
– Chicken giblets
– Beans
– Lentils
– Chick peas
– Soybeans
– Liver
– Artichokes

3. Foods that have Calcium
Calcium is required to build strong bones and teeth of the fetus.
Dairy products
– Milk
– Cheese
– Yogurt
– Milk shakes
– Malted milk-flavor mix
– Eggnog
GRAINS
– Cornmeal
– Wheat flour
– Bread
– Cereals
– Biscuits
– Buttermilk
VEGETABLES
– Collards
– Rhubarb
– Potatoes
– Spinach
– Soybeans
– Turnip greens
– Cowpeas
FISH
– Finfish

4. Other Vitamins
• 770 mcg of vitamin A: Essential for healthy eyes and skin.
Vitamin A is found in:
– Carrots
– Sweet Potatoes
– Dark Leafy Greens
– Butternut Squash
– Dried Herbs
– Dried apricots
– Lettuce
– Cantaloupe
Vitamin C requirement
– 85 mg of Vitamin C daily
– Essential for promotion of healthy gums
– Essential for promotion of healthy teeth
– Essential for promotion of healthy bones
– It is also needed to assist in iron absorption.
Foods rich in Vitamin C
– Guavas
– Dark Leafy Greens
– Broccoli
– Cauliflower
– Brussels sprouts
– Kiwi Fruits
– Papaya
– Oranges
– Clementines
– Strawberries

5. Other vitamins needed during pregnancy and lactation include:
• Vitamin D
• Vitamin B6
• Vitamin B12
Foods rich in Vitamin D
– Fish oil, cod liver
– Mollusks
– Oyster
– Tofu
– Plain soymilk
– Broccoli
– Chicken
– Orange juice
– Milk
– Cereals

Foods rich in Vitamin B6
Meat
– Chicken
– Turkey
– Beef
– Pork
Fish
– Yellowfin tuna
– Baked snapper
– Salmon contains
Vegetables
– Bell peppers
– Spinach
– Baked potatoes
– Green peas
– Yams
– Broccoli
– Asparagus
– Turnip greens
Nuts and Seeds
– Peanuts
– Sunflower seeds
– Cashews
– Hazelnuts
Wholegrain and Bran
– Whole-wheat bread
– Cereals
– Bran
Beans and Legumes
– Chickpeas
– Lentils
– Soybeans

Foods rich in Vitamin B12
– Clams
– Oysters
– Mussels
– Liver
– Fish Eggs
– Fish
– Crab and Lobster
– Beef
– Lamb
– Mutton
– Cheese
– Eggs

Eating for Pregnancy Your Vegetarian Pregnancy Pregnancy Nutrition

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