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50 Foods every pregnant woman must eat

Carolyn Friedman has published the  50 Foods Every Pregnant Woman Should Eat
Here is a summary:
1. Iron Supplements According to the USDA Center for Nutrition Policy and Promotion, normal, healthy pregnancy diets do not usually supply enough iron for the blood of both fetus and mother. Mayo Clinic recommends 27 milligrams a day for pregnant women.
2. Kidney Beans Mayo Clinic states that 1 cup of boiled kidney beans a day provides pregnant women with 5.2 out of the suggested 27 milligrams of iron. Dry, as opposed to canned or fresh, legumes typically nurture more efficient absorption – a tip which comes straight from the National Medical Library at the National Institute of Health.
3. Beef Pregnant women should veer towards leaner cuts of beef, which provides valuable proteins and iron necessary for fetal development and healthy blood – among other benefits, of course. Mayo Clinic recommends 3 ounces of beef tenderloin (or equivalent a day, as it provides 3 milligrams of iron per serving.
4. Cereal Cereals, most especially those with added iron and calcium, provide pregnant women with a plethora of important nutrients. Based on statistics compiled by the USDA and expressed by the Mayo Clinic, ¾ of a cup of fortified cereal provides a whopping 18 milligrams of iron a day out of the recommended 27. One cup of cereal with extra calcium offers between 100 to 1,000 milligrams of the suggested 1,000 a day (1,300 for teenage pregnancies. In addition, ¾ of a cup also contains 400 micrograms of folic acid, and Mayo Clinic experts believe that 800 micrograms a day prior to conception, and 1,000 a day following it is the healthiest habit.
5. Dark Meat Turkey Consuming 3.5 ounces of dark meat turkey provides 2.3 out of the recommended 27 milligrams of iron a day, according to the Mayo Clinic. It is also an excellent source of protein as well.
Check out the rest of the list HERE!

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