We have heard all the food myths surrounding pregnancy. One myth says that pregnant women develop strange cravings for chocolate and pickles. Another warns against eating seafood because it contains harmful toxins. These and other myths are just adding more fuel to the concerns of expectant mothers.
Let’s get some much needed relief for some of that stress with a reality check. An average of 2500 calories a day is needed to support mother and child. If you are worried about needing to give up your favorite foods, then here is a list of foods that you can still enjoy.
Whether you like them scrambled or sunny, eggs are an essential source of protein. A single, well cooked egg contains only a 77 calorie serving and provides 113 mg of choline. Choline is an essential nutrient that contributes to brain development.
Your parents used to tell you that bananas help you build strong bones. As a parent yourself, you’ll need the potassium in bananas to give your child a healthy start.
What goes better with bananas than yogurt? Yogurt contains twice the amount of calcium in non-fat milk. Try plain or Greek yogurt with some fruit to add taste. ' src=
Cereal & Oatmeal
At breakfast time, cereals or oatmeals are good sources of B vitamins. Whole grains are important for a developing child since they give you a daily 400 mg of folate each day.
Orange juice doesn’t always need to be for breakfast. Let’s say you’re vacationing at a ritzy Las Vegas resort and you don’t want to order alcohol. Order an orange juice so you can wean those drinking habits and give your baby the vitamin C it will need to fend off colds.
Cooked Deli Meats
Once in a while you want to cheat a little and get a sub from your local deli. When you order your sandwich, ask the attendant to toast the meat. Even a thin slice of pork or beef contains enough iron to prevent anemia and low birth weights.
Okay, so you’re a vegan and want to stay that way. Tofu packs 10 grams of protein for every half cup. Supermarkets carry tofu-based meat substitutes that have the same nutrients you would get from deli slices.
Carnivore or herbivore, you’ll always need enough leafy greens. Kale and dark colored lettuces offer high vitamin content. Use them to balance any salad or sandwich.
Sweet potatoes, or yams, are cheap and easy to make into a score of side dishes and desserts. They’re rich in fiber and contribute to the body’s production of vitamin A.
Salmon is the safest bet when it comes to seafood. Set a limit of 2 to 3 servings of 4 ounces each week. This way you’ll get plenty Omega-3 fatty acids.
Yes, pregnant women can have chocolate. Mix chocolate in with nuts or drizzle over popcorn. Combine extra dark chocolate squares with almond butter for an indulgent treat.