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Super Foods + Smart Advice = The Best Prenatal Diet

Learn these food “equations” and apply them to your prenatal diet to keep you and your baby healthy.

Lean Red Meats + Spinach = Red Blood Cell Production

During pregnancy, the recommended amount of iron almost doubles, to 27 milligrams a day, and a deficiency could lead to anemia. The primary job of iron is to produce hemoglobin in red blood cells; it’s what carries the oxygen to your tissues and to the fetus.

You also need vitamins B 6 and B12 (both found in many protein foods) to aid this blood-volume increase, as well as to maintain healthy brain and nerve function. “These vitamins help the baby and mother use protein, carbohydrates and fats for energy and for building baby’s tissues,” adds Sutherland.

MORE IRON SOURCES: Green leafy vegetables (such as kale and turnip greens), liver, molasses, canned oysters.

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by Nancy Gottesman

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