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Quick GuidePregnancy: What Not to Eat When Pregnant
Greek yogurt is higher in protein than regular yogurt, making it a pregnancy power food. Pregnant women need about 50% more protein in their diet than nonpregnant women. Yogurt is also a source of probiotics, or healthy bacteria. Probiotics are pregnancy super foods because these healthy bacteria help overcome unhealthy bacteria, reducing the risk of early labor, prenatal infection, and eczema and allergy in the babies up to 5 years later.
Figs are a good source of fiber, calcium, and magnesium. They also contain lots of manganese, a trace mineral that is important for our natural antioxidant systems. Enjoy figs fresh or dried; on their own or added to a salad for a touch of sweetness. The combination of fiber and magnesium also makes figs a good choice to relieve constipation, a common problem for pregnant women.
This super food is one of the few dietary sources of vitamin D. Sardines are also rich in B-12, calcium and selenium. Try eating canned sardines spread on crackers. Fresh anchovies, if you are lucky enough to be able to find them in your local fish market, are delicious simmered in a tomato-herb sauce. Sardines are high in protein and omega-3 fats. Two sardines provides over 300mg of these anti-inflammatory essential fatty acids. Because sardines are small and low on the food chain, they have less mercury and other toxins compared to larger fish. This makes them a good choice for pregnant women.
REFERENCE: VandeVusse, L. et al. "Perinatal outcomes of prenatal probiotic and prebiotic administration: an integrative review." J Perinat Neonatal Nurs. 2013 Oct-Dec;27(4):288-301; quiz E1-2. doi: 10.1097/JPN.0b013e3182a1e15d. Review. PubMed PMID: 24164813.