We could all benefit from eating more fruits and vegetables, as they are highly rich in vitamins, minerals, and fiber.
Pregnant women must include in their daily diet fruits that are rich in vitamin C.
However, during pregnancy there are unique nutritional requirements for you and your growing baby.
The United States Department of Health and Human Services recommends a combined total of 7 or more servings of fruits and vegetables daily. For example, you could have 4 servings of fruit and 3 servings of vegetables or 2 servings of fruit and 5 servings of vegetables.
Pregnant women must include in their daily diet fruits that are rich in vitamin C like citrus, broccoli, strawberries, and bell peppers. In addition, dark leafy green vegetables like lettuce, spinach, and kale, are a must.
Buy pre-cut, pre-washed fruits and vegetables. If you are eating less veggies and fruits because preparation is a hassle, this approach will help you rise above the challenge. Packages of baby carrots or celery sticks are great on-the-go snacks.
Meeting the recommended daily intake of fruits and vegetables during your pregnancy is a snap with a few quick strategies and a little preparation.
Add frozen vegetables to canned soups, casseroles, and pasta dishes. For example, when you're heating a can of soup, throw in some of your favorite frozen vegetables to maximize your veggie intake. To your favorite pasta sauce, add sautéed celery, carrots, onions, and mushrooms.
If you don't like eating vegetables, “drink” them in soups or shred them into your favorite dishes. Good choices include broccoli and cheese soup, butternut squash soup, ginger and carrot soup, tomato soup, and roasted vegetable soups. Shredding and pureeing fruits and veggies into your favorite dishes helps boost your intake of fresh produce. Shred carrots into meatloaf, muffins, or casseroles.
Add fresh fruit to your yogurt. Fruit parfaits are a great way to satisfy your sweet tooth and get both calcium and fruit servings. Toss together slices of fresh bananas, strawberries, and pineapples. Next, in a parfait dish, add layers of yogurt, granola, and the fruit mixture and repeat.
Use pureed fruits as a sauce for your main entrees. Pureed cooked fruits like apples or pears can be used as a sauce for chicken or turkey.
Be sure to eat a wide variety of produce in an array of colors. Also, try to stick to whole fruits and vegetables rather than juice since whole fruits will help you better reach your fiber goals. In addition, whenever possible, buy organic fruits and vegetables.
In any case, you should wash all fruits and vegetables thoroughly before you eat them with a produce wash to remove chemical pesticides. Meeting the recommended daily intake of fruits and vegetables during your pregnancy is a snap with a few quick strategies and a little preparation.
I am an expecting Dietitian, and even I struggle with getting enough fruit and vegetable variety in my diet. For more nutrition information and recipes go to… http://www.eatright.org/
Anyone have any good fresh vegetable dishes they would like to share? I’m pregnant & quite overweight, my Dr does not want me to gain any weight to reduce risk of pregnancy diabetes and preeclampsia, any suggestions for healthy low fat veggie dishes?
I eat fruit like it’s going out of style, but I really need to up my intake of veggies. Adding celery, mushrooms and zucchini to pasta sauce sounds delicious. And now I’m hungry and contemplating doing this at 3am.
I have been eating lots of variety of fruits especially since its almost summer time. I am having trouble eating veggies so lately I have been trying to focus on one or two veggies per week and in hopes I can enjoy them a little,
Fruit was the main staple of my pregnancy diet. Unfortunately it didn’t aid in my weight gain, but I was able to rest assured that they were extremely beneficial for my daughter.
Receive weekly updates on your pregnancy or new baby’s development as well as Free Stuff, Special Offers, Product Samples, Coupons, Checklists and Tools you can use today, and more from EverydayFamily! Plus all new members are entered to win FREE diapers for a year!Receive weekly updates on your pregnancy or new baby’s development as well as Free Stuff, Special Offers, Product Samples, Coupons, Checklists and Tools you can use today, and more from EverydayFamily! Plus all new members are entered to win FREE diapers for a year!
Luckily all I’ve had an appetite for is fruit! Yay!
ReplyFruits and veggies is a must for all people specially for pregnant women! I eat them every day and I feel fine, it’s my 23d week already)
ReplyI am an expecting Dietitian, and even I struggle with getting enough fruit and vegetable variety in my diet. For more nutrition information and recipes go to… http://www.eatright.org/
ReplyIve been doing much better at eating fresh produce this week.
ReplyAnyone have any good fresh vegetable dishes they would like to share? I’m pregnant & quite overweight, my Dr does not want me to gain any weight to reduce risk of pregnancy diabetes and preeclampsia, any suggestions for healthy low fat veggie dishes?
ReplyI really need to eat more vegetable…
ReplyLucky for me, I’ve been craving fruits and veggies and they are the only foods that aren’t making me sick! 🙂
ReplyGreat tips!
ReplyI’m definitely more of a fruit person, but I’m always trying new things.
ReplyNeed to eat more fruit. Maybe I’ll start making smoothies.
ReplyI luv fruits and veggies and being pregnant just made me want more..I couldnt’ get enough
ReplyGreat tips!!
ReplyLove friuts and veggies. best things to eat and the healthiest, with natural sugars, essential nutrients. eat up!
Have been craving fruit for a couple weeks. Great tips too!
ReplyOoh, I LOVE red/yellow/orange peppers; I used to eat them like apples. They’d be good to keep on hand.
ReplyI eat fruit like it’s going out of style, but I really need to up my intake of veggies. Adding celery, mushrooms and zucchini to pasta sauce sounds delicious. And now I’m hungry and contemplating doing this at 3am.
ReplyGreat advice im not big on veggies
ReplyI KNOW! It seems healthy food is more expensive than junk.
ReplyThis is also a good way to find out allergies when the baby comes if you breast feed and there are any prob.
ReplyI pretty much knew this already… but still good tips.
ReplyOne thing about it, I have craved fruits and vegetables throughout my pregnancy. Some of the not so good for you stuff too.
ReplySlicing up some red yellow and orange peppers are the best way to have a healthy tasty sweet snack and get in some good veggies.
Replyi have no prob eating vegetables. its good for you!
ReplyI have been eating lots of variety of fruits especially since its almost summer time. I am having trouble eating veggies so lately I have been trying to focus on one or two veggies per week and in hopes I can enjoy them a little,
ReplyFruit was the main staple of my pregnancy diet. Unfortunately it didn’t aid in my weight gain, but I was able to rest assured that they were extremely beneficial for my daughter.
ReplyI love fruit been eating so much lately cause I crave it with the baby.
Reply