CEREALS, BREADS & PASTA
Your increased iron intake (as well as pregnancy itself) can lead to constipation. Fiber-rich foods and lots of water are the antidote.
"Fiber is the indigestible part of food," explains Blazier. "It can help lower cholesterol, promote gastrointestinal health and increase [food's] 'transit time' for pregnant women who are experiencing constipation." The whole grains in certain kinds of bread, pasta, rice and cereal will help you reach your dietary fiber goal of 28 g daily.
Smart Picks for Fiber
-Whole-grain bread or crackers: Whole-wheat English muffins (1 muffin): 4 g; whole-wheat pita (1 large): 5 g; Rye Krisp (1 cracker): 4 g
-Whole grains: Whole-wheat spaghetti (1 cup): 6 g; bulgar (1 cup): 8 g;
brown rice (1 cup): 4 g
-Breakfast cereals: Cheerios (1 cup): 3 g; Total Raisin Bran (1 cup): 5 g;
Wheatena (1 cup): 7 g
-More sources of fiber: Raspberries (1 cup): 8 g; pear (1 small): 4 g; summer squash (1 cup mashed): 5 g; white beans (1 cup cooked): 19 g
The Lowdown on Deli Meat
Deli meats and hot dogs can transmit listeriosis, a bacterial infection whose symptoms include headache, muscle ache, fever, nausea and vomiting, stiff neck and convulsions. Listeria bacteria are especially hazardous for pregnant women because infection can result in miscarriage, premature delivery or illness in your newborn. According to the Centers for Disease Control and Prevention, pregnant women are 20 times more likely to become infected with listeria than non-pregnant adults; it is most common during the third trimester, when the mother's immune system is most suppressed.
If you do eat hot dogs or luncheon or deli meats, make sure they have been reheated to steaming (160° F) to kill the bacteria. At sandwich shops, order non-luncheon meat fare such as meatballs, steak and cheese or roasted chicken.
Daily 10: Nutrients For A Healthy Pregnancy
Calcium: Daily dose 1,000 mg Best sources dairy foods such as cheese, low-fat yogurt and milk
Carbohydrates: Daily dose 175 g Best sources vegetables and whole grains
Fiber: Daily dose 28 g Best sources fruit; legumes; seeds; whole grains
Fluids: Daily dose 91 ounces Best sources water; fruit and 100 percent fruit juice; vegetables
Folate: Daily dose 400-600 mcg Best sources fruit; fortified cereal; leafy greens; calcium- and vitamin D-fortified orange juice
Iron: Daily dose 27 mg Best sources beans; beef; beef liver; clams
Omega-3s: Daily dose 1.4 g Best sources fatty fish, such as wild Pacific salmon, mackerel and anchovies; omega-3-fortified eggs; vegetable oils such as soybean, canola and flaxseed oils
Protein: Daily dose 71 g Best sources cheese; eggs; fish; meat; milk; poultry; yogurt
Vitamin C: Daily dose 85 mg Best sources fruit and 100 percent fruit juice; vegetables
Vitamin D: Daily dose 5 mcg Best sources enriched milk, soymilk and cereals; sunshine