These foods are high in nutrients you need during pregnancy. Keep them on hand so you can eat them for snacks as well as meals.
(The foods are listed alphabetically.)
Baked potato and sweet potato
Vitamin C (sweet potatoes are high in vitamins A and C)
Eat the skin and top with yogurt instead of sour cream and butter.
Bran is one of the best sources of fiber.
Fiber, B vitamins and folic acid
Bran is a better choice than a blueberry or other fruit muffin.
Vitamins A, C, and folic acid
Dip raw broccoli in a yogurt based dip as a snack.
Vitamins A and C
Cut half a small melon into cubes and eat it as a snack.
Chicken and turkey
Low-fat protein and iron
Remove the skin. Dark meat has more iron than light meat.
Have it broiled rather than fried. Learn how to choose fish wisely in food safety.
Fortified cooked cereals
Fortified cooked cereals have more iron than oatmeal.
Fortified ready-to-eat cereals
Fiber, iron, calcium and folate
Look for a whole grain cereal. Some can be eaten dry as a snack.
Green and red peppers
Add to pizza or eat raw as a snack.
Low-fat milk and yogurt
Calcium and protein
Make your own smoothie by blending fruit, milk and yogurt.
Just six ounces gives you a day's requirement of Vitamin C.
Calcium, protein and vitamins
Add a lot of veggies, skip the pepperoni and sausage, and get a whole-wheat crust.
Go easy on the butter and salt.
Spinach and romaine lettuce
These have more vitamins and minerals than iceberg lettuce.
Eat raw or as tomato sauce on pizza or pasta.
The juice is high in sodium, so limit this to one serving a day.
Whole wheat bread
Fiber, B vitamins, and folic acid
Any whole-grain bread with at least two grams of fiber is a good choice.
Allina Health's Patient Education Department, Beginnings: Pregnancy, Birth and Beyond, seventh edition, ob-ah-90026
Allina Health's Patient Education Department experts