By: LECOM Wellness Staff
A healthy pregnancy includes eating a balanced diet and enjoying regular physical activity. A balanced eating plan with a variety of foods can provide healthy women with enough nutrients for pregnancy. Here’s our suggested eating plan courtesy of the Academy of Nutrition and Dietetics:
Grains: breads, cereals, and pastas made with whole grain flours, brown rice, whole grain corn or whole wheat tortillas.
Fruits: All types of fruits, including fresh, frozen, dried or canned without added sugars.
Vegetables: A variety of colorful vegetables, fresh, frozen or canned with no added salt should be included. Raw sprouts should be avoided.
Protein foods: Choose lean protein from meat, poultry, fish, eggs, beans and peas, peanut butter, soy products and nuts. Pregnant women should avoid eating tilefish, shark, swordfish, marlin, orange roughy and king mackerel, and limit white (albacore) tuna to four ounces per week. Deli, luncheon meats and hot dogs should be reheated to 165°F, if consumed.
Dairy: low-fat or fat-free milk, cheese, yogurt and fortified soymilk. Unpasteurized milk and some soft cheeses that are made from unpasteurized milk also should be avoided.
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