Chiquita.com - Healthy Foods & Nutrition Tips During Pregnancy

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Healthy Living

did you know?

A low-fat diet rich in fruits and vegetables may reduce your risk of some types of cancer.

Tips for nutrition during pregnancy

Getting the right nutrition as your new baby develops.

Keeping healthy throughout pregnancy, as well as before and after, is key for both baby and mother. Important steps to a healthy pregnancy include eating a balanced diet; gaining the right amount of weight; enjoying regular physical activity; taking a vitamin and mineral supplement if recommended by a physician; and avoiding alcohol, tobacco and other harmful substances.

Foods fit for both you and your baby

Moms-to-be need a variety of foods from all the groups, as well as vitamin and mineral supplementation. Pregnant women need a balanced diet including:

Fruits

bananas, apples, pears and peaches

Vegetables

leafy greens, bell peppers, eggplant, squash and mushrooms

Whole grains

breads, cereals, pasta and brown rice

Low-fat dairy

milk, cheese and yogurt

Lean protein

red meat, chicken, turkey, fish, pork, tofu, nuts, seeds, lentils and beans

Healthful fats

avocados, extra-virgin olive oil, walnuts and almonds

Key Nutrients For A Healthy Pregnancy

Calcium

During pregnancy, calcium is needed for the healthy development of a baby’s teeth, bones, heart, nerves and muscles. When a pregnant woman does not consume enough calcium, it’s taken from her bones for the baby. So it’s very important to consume 1,000 milligrams of calcium a day before, during and after pregnancy. That means at least three daily servings of calcium-rich foods such as low-fat or fat-free milk, yogurt or cheese, as well as calcium-fortified cereals and juices.

A bowl of calcium-fortified cereal in fat-free milk, with sliced Chiquita® bananas on top, is a delicious way to start the day and it helps promote healthy bones in you and your baby. Bananas help your body (and your baby’s body) to absorb calcium and other vital nutrients.

Folic Acid

While all women of childbearing age should consume at least 400 micrograms of folic acid each day, pregnant women need 600 micrograms of folic acid a day from sources like cereal, salads, pasta, and bread, supplements and natural food sources of folate.

Iron

Iron deficiency is a pregnancy risk, and pregnant women need at least 27 milligrams of iron a day. High-iron foods include spinach, kale, leafy greens, beans, fortified cereals, red meat, chicken and fish. For vegetarians and women who do not eat a lot of meat, increase iron absorption by combining plant-based sources of iron with Vitamin C-rich foods. For example, try spinach salad with mandarin oranges or cereal with strawberries.