Now more than ever, it's essential that you stay hydrated to provide your baby with the water it needs.
- Increase your water consumption: Whether you're pregnant or breastfeeding, you need to up your water consumption.
- 100% fruit juice: Although actually eating fruit is ideal, fruit juice is a good substitute for sodas and other drinks with empty calories.
Proteins are the building blocks for your baby. Eat these foods to make sure you're getting enough.
- Chicken: Chicken offers moms a good, low-fat source of much-needed protein.
- Peanut butter: Peanut butter is filling, full of folate, and a good source of protein.
- Unprocessed meats: Meats in their natural, but fully cooked, state are an excellent source of protein.
- Soy: While you're dealing with morning sickness, soy can help you get the protein you need.
- Couscous: Flavor up couscous or eat it plain to get protein in pregnancy.
Although hormones may have your system backed up, you can stay regular with the help of these fiber-full foods.
- Raspberries: Enjoy some tart raspberries for sweetness and fiber.
- Apple: Grab an apple on your way out the door for some fiber on the go.
- Figs: Figs pack in an amazing amount of fiber, bananas, calcium, and iron.
- Bananas: Bananas can fill you up with both fiber and potassium.
Build collagen, healthy skin, and bones with this important vitamin.
- Oranges: Many women crave oranges in pregnancy, and it's no wonder why-oranges are packed with the Vitamin C you need.
- Lemon: Satisfy your sour craving and a need for Vitamin C with lemons.
- Green pepper: Get your Vitamin C by throwing some green peppers in your salad.
- Orange juice: Orange juice can give you Vitamin C, folic acid, potassium, and more for pregnancy.
- Watermelon: Watermelon offers a hydrating, Vitamin C-packed treat.
- Strawberries: Throw some strawberries in your smoothie or salad for Vitamin C.
Ward off common birth defects by eating these foods rich in folic acid.
- Asparagus: Folic acid can be found in asparagus.
- Corn: On the cob, creamed, or even frozen, corn can give you the folic acid your baby needs.
- Spinach: This dark green leaf is full of folic acid.
- Peas: Peas are good for naturally occurring folate.
- Beans: Beans are great for protein, folate, and complex carbohydrates.
- Chickpeas: Enjoy some hummus to get your serving of folic acid.
Zinc is great for keeping away colds drug-free in pregnancy, plus the careful building and functioning of DNA.
- Eggs: Eggs aren't just great for protein-they can pack in the zinc you need for breastfeeding.
- Mozzarella: Mozzarella cheese is packed with zinc for moms.
- Lobster: Crack open a lobster for a tasty serving of zinc.
Protect your bones and give your baby's teeth and bones a good start by loading up on calcium rich food.
- Yogurt: Yogurt is a good source of protein and calcium, and tastes great with fresh fruit and nuts.
- Milk: Lowfat milk offers so much per serving, especially calcium and protein.
- Go nuts: Almonds and hazelnuts can provide you with some of your calcium needs.
- Raw vegetables: Many raw vegetables offer a good serving of calcium.
- Broccoli: Broccoli isn't just a great source of calcium-it has Vitamin C, folate, and B6.
Long-lasting carbohydrates can offer fullness and the energy you need to keep going.
- Oatmeal: This fiber-full breakfast and snack is great for carbohydrates, too.
- Whole grain bread: Whole grain bread can give you a good dose of fiber and nutrition while offering healthy carbs.
- Whole flour: Whole flour offers a great way to get your zinc.
- Popcorn: A handful of air-popped popcorn offers fiber and useful carbs.
- Blueberries: Keep your energy levels high with these berries that are packed with antioxidants, vitamins, and minerals.
- Whole grain cereal: Whole grain cereal is easy to eat and full of good carbs, vitamins, and other nutrients.
- Brown rice: Brown rice can give you long-lasting energy.
Be sure you're getting enough iron to keep your energy levels up.
- Lean beef: Lean beef is a good source of protein and iron.
- Artichokes: Add artichokes to pastas and salads for an iron boost.
- Dried fruit: Dried fruit like prunes and raisins are great for iron.
- Mollusks: Enjoy mollusks including oysters, clams, and scallops for iron.
Eat these foods for Vitamin A, which is essential to embryonic growth.
- Carrots: Carrots don't just help your eyesight-they're packed with the Vitamin A you need.
- Cream cheese: Spread some cream cheese on a fortified whole grain bagel for a little tasty Vitamin A.
- Sweet potatoes: Enjoy a sweet potato baked or even as sweet potato fries to pack a Vitamin A punch.
These foods with fatty acid are incredibly valuable for growth and development of your baby.
- Seeds: Seeds an supply your body with essential fatty acids.
- Flaxseeds: Flaxseeds are a good source of Omega 3 fatty acids.
- Shrimp: Throw some shrimp on the barbeque, in your salad, or in your pasta to up your Omega 3 fatty acid intake.
- Salmon: Salmon is a powerhouse full of DHA, and an even help your mood.
Treat yourself now and then for a mommy pick me up.
- Dark chocolate: For new moms, dark chocolate full of antioxidants just might be the ticket to busting a bad mood.