When you’re pregnant, it’s important to eat a balanced diet with a wide variety of foods to give you and your baby the necessary nutrients. Dairy provides vitamin D and calcium and is important for bone health for mom and baby. Have at least three cups of lowfat or fat-free dairy each day.
DON’T FORGET YOUR VEGGIES
Fruits and vegetables are good sources of fiber. Dark green, leafy vegetables and orange-colored vegetables provide vitamin C. Try to “eat the rainbow” of fresh fruits and vegetables. Whole grains provide iron and B vitamins. Eat 5 to 7 ounces per day of foods like pasta, whole grain cereals or breads.
For protein, try to eat at least 5 to 6 ounces of lean meats or meat alternatives, such as beans. Fish is an excellent choice as it contains omega-3 fatty acids, which help with brain development. Consider eating three servings of fish per week, such as salmon, cod or halibut. Avoid fish that are high in mercury, including shark, swordfish, tilefish and king mackerel.
IT’S WORTH THE EFFORT
Planning meals can be challenging, especially if you are pregnant; have weight management concerns; or have a medical condition, such as high blood pressure. Centegra’s registered dietitians can create a meal plan based on your specific needs. To schedule an appointment, call 877-CENTEGRA.
Attend the Weigh Less, Live More community event!
Friday, January 24, 2014
8:30 – 12:00pm
Centegra Health Bridge Fitness Center-Huntley
This fun event offers information, support and free screenings to people who are struggling with weight and related health issues. Get information on fitness, nutrition, weight loss options, healthy lifestyle choices, personal wellness and more! Interact with our clinical team, weight loss specialists, workshops and exhibits. Click for more information or to register online.