| Few people eating their morning oatmeal or digging into | | | | this time but try to get a little sun each day, weather |
| their lunchtime sandwich give a thought to the vitamins | | | | permitting. Your body will take care of the rest. You |
| and minerals they’re about to absorb. But every | | | | can also find D in fortified skim milk, egg yolks, and |
| food we eat contains some of these essential | | | | sardines. More about fish as pregnancy food, in a |
| elements so vital to sustaining our health and life. During | | | | minute. |
| pregnancy, their mission becomes even more | | | | Calcium |
| important, as they fuel the needs of two bodies. | | | | Almonds, dried figs, broccoli, sardines and canned |
| Expectant mothers need to take in more of these | | | | salmon with the bones are good sources of calcium. |
| vitamins and minerals than ever before. Although | | | | Iron and Zinc |
| prenatal vitamins can be a good source, expectant | | | | Eating dark meat turkey or beef can be a good |
| mothers can benefit even more from the foods they | | | | source of both iron and zinc. Oatmeal contains both as |
| choose. Pregnancy food refers to those foods which | | | | well. |
| contain the vitamins and minerals an expectant mother | | | | Fish as Pregnancy Food - The Good and the Bad |
| will have most need of during her pregnancy. | | | | Eating fish, particularly oil rich varieties such as salmon, |
| Here you will find a short list of vitamins and minerals | | | | trout, and sardines is good for you, especially during |
| most commonly in demand during pregnancy, and the | | | | pregnancy. The oils in fatty fish contain particular |
| foods you will find them in. True pregnancy food; | | | | omega3 fatty acids not found naturally in other foods |
| Vitamin A | | | | that are essential pregnancy food for the healthy |
| Broccoli, carrots, spinach, sweet potatoes, oatmeal and | | | | development of brain, retina, and nervous tissue of |
| whole grains, cantaloupe, apricots, and dairy products | | | | your child. |
| are high in vitamin A. Truly deserving to be called | | | | Omega3’s must be obtained from foods |
| pregnancy food. Unlike supplements, you can’t | | | | because the body cannot make them from other fats. |
| get too much vitamin A from your diet. | | | | Although fish is a pregnancy food must, it may contain |
| B Vitamins | | | | contaminants such as mercury, among others, that are |
| Meat and dairy are good sources of a wide variety of | | | | harmful to your developing baby. The thing to know |
| B vitamins. Vegetarian sources include oatmeal and | | | | here is that the larger varieties of fish are the ones |
| whole grains, beans, peas, nuts, brown rice, potatoes | | | | carrying the highest contents of mercury. If you stick |
| and tomatoes, spinach, mushrooms, cauliflower, | | | | to salmon, farmed trout, herring and sardines, you are |
| asparagus, leafy green vegetables. Also, most fruits | | | | generally safe although you want to eat these in |
| are included. And avocados, bananas, oranges and | | | | moderation. Twice, maybe three times a week at |
| grapefruits are a good source of folic acid as well. | | | | most. You may also enjoy shellfish if you desire. They |
| Good pregnancy food, all of them. | | | | are known to be low in contaminants, but they offer |
| Vitamin C and E | | | | less omega3 as well. |
| While the importance of vitamin C and E can not be | | | | Remember to eat small and often, this will keep your |
| overstressed, nature is efficient, and you will generally | | | | blood sugar levels steady. If you need to cheat on |
| get what you need from those groups listed above. | | | | your diet to stay sane, try to keep it down to one day |
| Don’t count out nuts and seeds as a good | | | | out of the week. Stick to the right pregnancy food and |
| pregnancy food; they are an excellent source of | | | | receive a healthy, happy child. And don’t forget, |
| vitamin E and essential fats. | | | | it will make it that much easier to get back into shape |
| Vitamin D | | | | after delivery. |
| Get some sun. You may not particularly feel like it at | | | | |