pregnant woman looking at apples
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Fruits and vegetables during pregnancy

Talk about delicious and nutritious! Fruits and veggies are fantastic to munch on always, but when you’re pregnant and you and your little one need as many high-quality vitamins and minerals as possible, they’re even better.

Why are fruits and veggies so good?

Fresh fruits and veggies are packed with tons of the nutrients that you both need to stay healthy and facilitate proper development, and they are a much cleaner, more efficient source of person-fuel than fatty, processed foods – think of fruits and veggies as the hybrid cars of the nutritional world! Eating fresh, healthy foods during pregnancy is an excellent way to properly pace your weight gain, help manage or prevent certain symptoms, and ensure that you’re doing everything you can for your health, and your little one’s. You might want to aim for 2 cups of fruit and 3 of vegetables each day.

What are some nutrients found in fruits and veggies?

  • Vitamin C: Found in the largest quantities in fruit, Vitamin C helps keep your immune system strong, and protects cells from damage. Foods that are high in Vitamin C include apples, peppers, dark leafy greens like kale and broccoli, citrus fruits, and berries. Dried blueberries are a delectable snack that’s high in nutritional value and easy to transport, so you may want to consider working some into your snack routine.
  • Fiber: Many fruits and veggies tend to be loaded with fiber, which basically acts as your body’s internal plumbing system to make sure everything is running smoothly. Raspberries, apples, bananas, broccoli, and artichokes are just a few foods that are rich in fiber.
  • Folate: Many vegetables, particularly dark, leafy greens, are rich in the folate (called folic in its synthetic form) that is needed to help develop cells..

Are there any fruits and veggies to avoid?

Fruits and veggies should be entirely safe to eat during pregnancy, so long as you make sure that they are all washed, as dirty produce could contain harmful bacteria. As long as you wash your fruits and veggies, you’re good to go!

Read more
  • “Nutrition During Pregnancy: FAQ001.” ACOG. American College of Obstetricians and Gynecologists, 4/15/2015. Web.
  • Mayo Clinic Staff. “Dietary fiber: Essential for a healthy diet.” Mayo Clinic. Mayo Clinic, 9/22/2015. Web.
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