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Wondering What To Eat During Pregnancy?

Wondering what to eat during your pregnancy?

You’re not just eating for one, what you put in your mouth will also transfer to your little one. With all of the cravings and hunger we have during pregnancy it’s difficult to know what to eat. Here are a few tips to follow along with. They are the best source of nutrients you will need when pregnant or breastfeeding.

 Wondering What To Eat During Pregnancy?


Vegetable Group

Sweet Potatoes




Cooked Greens (such as kale, collards, turnip greens and beet greens)

Winter Squash

Tomatoes and tomato sauces

Red Sweet Peppers

These vegetables all have both vitamin A and potassium. When choosing canned vegetables, look for “ low-sodium” or “ no-salt-added” on the label.                                                                   



Fruit Group         


Honeydew melon






Red or Pink Grapefruit

100% Prune Juice or Orange Juice

These fruits all provide potassium , and many also provide vitamin when choosing canned fruit, look for 100% fruit juice or water instead of syrup.


Dairy Group

Fat-Free or Low-Fat Yogurt

Fat-Free Milk (Skim Milk or 1% Milk)

Calcium-Fortified Soymilk (Soy Beverage)

They all provide the calcium and potassium you need. Make sure to choose fortified with vitamin A & D.



Grain Group

Fortified ready-to-eat cereals

Fortified cooked cereals

Look for cereals that are fortified with iron and folic acid. For ready-to-eat and cooked cereals choose those made from whole grains.


Protein Foods

Beans and peas ( such as pinto beans, soybeans, white beans, lentils, kidney beans , chickpeas )

Nuts and Seeds (sunflower seeds, almonds, hazelnuts, pine nuts, peanuts and peanut butter )

Lean beef, Lamb and Pork

Oysters, Mussels and Crab

Salmon, Trout, Herring, Sardines and Pollock

All these foods provide protein in addition; beans and peas provide iron, potassium and fiber. Meats provide heme-iron which is the most readily absorbed type of iron. Nuts and sees also contain vitamin E. Seafood provides omega 3 fatty acids.


Please Note: Do not eat shark, swordfish, king mackerel or tilefish when pregnant or breastfeeding. They contain high levels of mercury. Limit white (albacore) tuna to no more than 6 ounces per week.  Other items to avoid, limit your coffee, sodas and any other caffeinated beverages. Spicy foods aren’t harmful to the baby however it sometimes gives you severe heartburn. Experts also advise to stay away from artificial favors (NutraSweet or Equal).

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