Pregnancy Diet and Nutrition Tips:

• Eating a variety foods will help you get a better variety of vitamins, minerals and other important compounds.

• Ask yourself daily if the food you are going to eat will help the baby.

• Don't go on a diet. This isn't the time to cut down on calories because you are afraid of gaining weight.

• Snack during the day. Eating three small meals with snacks during the day can help cut down on nausea and heartburn.

• Stay hydrated. Drink about eight 8 oz. glasses of water per day, this will hlp your pregnancy all around.

• Take your prenatal vitamin. This helps to make sure you have what you need for your nine months.

Important Nutrients During Pregnancy:

When you are pregnant your body needs more nutrients to help the baby grow. What are the most important ones that you need? They are:

• Protein-You need an extra 10 grams per day. You can find protein's in things like beef, chicken, fish, pork, milk, cheese and yogurt.

• Fiber-It can help you stay full and helps keep your digestive system working properly. You can find fiber in things like whole grains, fruits, vegetables and beans.

• Calcium-You need calcium to help grow strong bones for the baby. Get at least three servings a day. You can find calcuim in things like milk, cheese, yogurt, canned salmon, ice cream, broccoli and fortified orange juice.

• Folate-Taking this before getting pregnant helps prevent birth defects. You can find folate in things like spinach, strawberries and oranges.

• Iron-You need twice as much iron while you are pregnant. Iron helps carry oxygen to your baby. You can find iron in things like beef, chicken, pork, fish, spinach and kidney beans.

Food List Source

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