Pregnancy Superfoods (cont.)
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.
Orange Juice (fortified)
- Why: Orange juice with added calcium and vitamin D contains the same levels
of these nutrients as milk. Plus, orange juice supplies hefty doses of vitamin
C, potassium, and folate.
- Enjoy: Plain or frozen as pops or ice cubes, as part of smoothies.
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