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 Linda G. Hsieh is a practicing registered dietitian with over
six years experience in clinical practice. Focusing on
prenatal and pediatric nutrition, she has worked as a
nutrition educator for over nine years.
Q: I'm overwhelmed by all the information out there regarding what I should eat for a healthy pregnancy. What are the most important nutrients I should make sure to eat every day?
A: Balance, variety, and moderation are key guidelines to healthy eating for
anyone -- and are even more important when you are pregnant. However, here
are four essential nutrients to include:
- Folic acid
Important before and during pregnancy, folic acid has been shown
to reduce the risk of neural tube or spinal cord defects. It is especially
critical during the first trimester when baby's spinal cord is developing.
Good examples of foods high in folic acid include green leafy vegetables like
spinach and kale; orange juice; fortified breads; and dried beans.
- Calcium
Calcium helps ensure that both you and your baby will have healthy bones and
teeth. Some of the best calcium-rich foods are products, including milk and
yogurt. Other sources include calcium-fortified orange juice, broccoli, and
spinach.
- Protein
Protein is essential for making body cells and can be found in chicken, fish,
beef, cottage cheese, and eggs.
- Iron
Iron creates healthy blood, which carries oxygen to your developing baby.
During pregnancy, your body increases blood levels by 50 percent, upping your
need for iron. An iron supplement is one way to ensure you're getting all of
this mineral you need. Dietary iron can be found in meat, breads and cereal.
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