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Pregnancy Superfoods (cont.)

Broccoli

  • Why: For the folate, fiber, calcium, lutein, zeaxanthin, carotenoids to foster healthy vision, and potassium for fluid balance and normal blood pressure. Broccoli also contains the raw materials for vitamin A production in the body.
  • Enjoy: As part of pasta and stir-fry dishes, steamed and topped with a smattering of olive oil, pureed and added to soups, or roasted: chop broccoli into bite-sized pieces, coat lightly with olive oil and roast on a baking sheet at 400 degrees Fahrenheit until tender, about 15 minutes.

Cheese (pasteurized)

  • Why: Cheese supplies concentrated amounts of calcium, phosphorus, and magnesium for your bones and your baby's, plus vitamin B12 and protein (use reduced-fat varieties, such as Cabot 50% Light Cheddar to save on calories, fat, and cholesterol).
  • Enjoy: As snacks with whole-grain crackers or fruit, sprinkled on top of soups, in salads, sandwiches, and omelets.

Eggs

  • Why: Eggs supply the gold-standard of protein because they provide all of the amino acids you and your baby need to thrive. They also include more than a dozen vitamins and minerals, such as choline, lutein, and zeaxanthin. Certain brands supply the omega-3 fats baby needs for brain development and peak vision, so check the label.
  • Enjoy: In omelets and frittatas, in salads and sandwiches, in homemade waffles, crepes, and whole-grain French toast, as snacks, hard-cooked, or scrambled.

Milk

  • Why: It's an excellent source of calcium, phosphorus, and vitamin D -- bone-building nutrients mother and child require every day. Milk also packs protein, vitamin A, and B vitamins.
  • Enjoy: Plain or flavored, in smoothies made with fruit, over whole-grain cereal and fruit, and in pudding. Prepare oatmeal in the microwave with milk instead of water.

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Source article on WebMD


Source: MedicineNet.com
http://www.medicinenet.com/pregnancy_superfoods/article.htm

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