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Pregnancy Superfoods

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Orange Juice (fortified)

  • Why: Orange juice with added calcium and vitamin D contains the same levels of these nutrients as milk. Plus, orange juice supplies hefty doses of vitamin C, potassium, and folate.
  • Enjoy: Plain or frozen as pops or ice cubes, as part of smoothies.

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 degrees 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.
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WebMD Medical Reference

Reviewed by Michael W. Smith, MD on July 07, 2012

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