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Top 20 foods for pregnancy

  • 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.)

    Food

    Main nutrients

    Tips

    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 cereals


    Fiber

    Bran is one of the best sources of fiber.


    Bran muffin


    Fiber, B vitamins and folic acid


    Bran is a better choice than a blueberry or other fruit muffin.


    Broccoli


    Vitamins A, C, and folic acid


    Dip raw broccoli in a yogurt based dip as a snack.


    Cantaloupe


    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.


    Fish


    Low-fat protein


    Have it broiled rather than fried. Learn how to choose fish wisely in food safety.


    Fortified cooked cereals


    Iron


    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


    Vitamins A, C, and folic acid


    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.


    Orange juice


    Vitamin C


    Just six ounces gives you a day's requirement of Vitamin C.


    Pizza


    Calcium, protein and vitamins


    Add a lot of veggies, skip the pepperoni and sausage, and get a whole-wheat crust.


    Popcorn


    Fiber


    Go easy on the butter and salt.


    Spinach and romaine lettuce


    Vitamins A, C, and folic acid

    These have more vitamins and minerals than iceberg lettuce.

    Tomatoes


    Vitamins A and C


    Eat raw or as tomato sauce on pizza or pasta.


    Tomato-vegetable juice


    Vitamins A and C


    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.