Walnut-Crusted Salmon Sticks Recipe: Omega 3 Foods - 5 Great Pregnancy-Diet Recipes | Fit Pregnancy - Fit Pregnancy

5 Ways to Rock Your Pregnancy Diet

Easy (delicious) recipes that deliver your daily dose of five crucial prenatal nutrients.

Star Recipe:  Flank Steak & Kale Tacos with Pico De Gallo Salsa

Star Quality: Your blood volume nearly doubles during pregnancy, and iron is crucial for building red blood cells, which carry oxygen to your baby’s growing organs. What’s more, up to 95 percent of anemia in pregnancy is caused by iron deficiency (other less common types of anemia are caused by folate and vitamin B12 deficiencies), which can lead to preterm delivery as well as heart problems and infections in mom, and asthma and developmental delays in children. “Fatigue and feelings of sluggishness during pregnancy could mean a declining iron level in your blood,” Tannis says. To supercharge your body’s ability to absorb oxygen, pair iron with vitamin C-rich foods, such as citrus, strawberries, tomatoes and bell peppers.

How Much You Need: 27 milligrams a day

Best Sources: Red meat, oysters, clams, turkey, legumes (dry beans and peas), blackstrap molasses, boiled spinach, fortified cereals, dates

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