Pregnancy Superfoods (cont.)
In this Article
- Pregnancy superfoods overview
- Orange Juice
- Pork Tenderloin
- Sweet Potato
- Whole Grains
- Why: Pork tenderloin is as lean as boneless, skinless chicken breast, and it serves up the B vitamins thiamin and niacin, vitamin B6, zinc, iron, and choline.
- Enjoy: Grilled, broiled, or baked.
- Why: For the protein, B vitamins, and the omega-3 fats that promote brain development and vision in babies.
- Enjoy: Grilled or broiled, use canned salmon in salads and sandwiches.
- Why: Sweet potatoes pack vitamin C, folate, fiber, and carotenoids -- compounds your body converts to vitamin A. They also supply potassium in large amounts.
- Enjoy: Baked, sliced cold, cooked, peeled potatoes for snacks and side dishes, mashed with orange juice, and roasted: slice washed sweet potato into wedges, coat lightly with canola oil, and roast on a baking sheet at 400 Fahrenheit until tender, about 15 to 20 minutes.
- Why: Enriched whole grains are fortified with folic acid and other B vitamins, iron, and zinc. Whole grains contain more fiber and trace nutrients than processed grains, such as white bread, white rice, and white flour.
- Enjoy: Oatmeal for breakfast, whole-grain breads for sandwiches, brown rice, wild rice, whole-wheat pasta, or quinoa for dinner, popcorn, or whole-grain crackers for snacks.
Yogurt (plain low-fat or fat-free)
- Why: For the protein, calcium, B vitamins, and zinc. Plain yogurt contains more calcium than milk.
- Enjoy: Stir in: fruit preserves or honey, fresh or dried fruit, or crunchy whole-grain cereal. Use plain yogurt to top cooked sweet potatoes or to make smoothies.
WebMD Medical Reference
Institute of Medicine, USDA Nutrient Data Laboratory.
Reviewed by Michael W. Smith, MD on January 08, 2010
Last Editorial Review: 2/3/2011 7:28:25 PM
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