Milk and Dairy
During pregnancy milk and dairy products are very important to you and your growing baby. At least 4 servings of milk and dairy products every day is best.
A serving might be: 2 cups low-fat cottage cheese, 1 cup milk, 1 cup buttermilk, 1 cup yogurt or 1 3/4 cup low-fat yogurt, 2 ounces processed cheese (like American), 1 cup pudding or custard, 1 ounce grated cheese (like Parmesan or Romano), 1 1/2 ounces natural cheese (like cheddar), 1 1/2 cups ice cream or frozen yogurt.
Why Iron is Important
Iron is essential for the formation of healthy red blood cells and to accommodate the demand created by your increased blood volume.
During pregnancy, your blood supply increases to supply nutrition to your growing baby. Without adequate amounts of iron, your baby will draw his or her supply from you. This iron deficiency may cause a condition called anemia, which may leave you feeling very fatigued.
In addition, iron carries oxygen in muscles, helping them function properly. Iron-rich foods include lean red meat, clams, oysters, shrimp, egg yolk, sardines, legumes (peas, kidney beans, lima beans, soybeans and lentils), pumpkin, potatoes in their skin, broccoli, collard and turnip greens, dried fruits, berries, enriched or fortified breads and cereals and molasses.
It's difficult to consume enough iron from foods alone, therefore you may benefit from taking an iron supplement (especially during the second and third trimesters). Talk with you doctor or midwife before taking any supplements.
Why Protein is Important
Protein provides materials for building and growing tissues and muscles, including the placenta, and your blood, as well as your baby's.
Protein also helps build your baby's brains cells and is a critical part of proper brain development. Protein is found in animal and dairy products, such as meat, fish, eggs, cheese, yogurt, milk and cottage cheese.
Other sources of protein include dried beans, tofu, nuts, seeds, cereals, pasta, broccoli, leafy green vegetables, peas and grains.
Foods to Eat During Pregnancy
Why are Dairy, Iron and Protein Important?
Why is Calcium and Water Important?
Folic Acid and Pregnancy
Foods to Avoid
