Pregnancy Superfoods (cont.)
Pork Tenderloin
- 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.
Salmon
- 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.
Sweet Potato
- 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.
Whole Grains
- 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
SOURCES:
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© 2005-2013 WebMD, LLC. All rights reserved.
Source article on WebMD
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