put a list together for healthy pregnancy eating

A&B September 17

Thought I'd share this in case others are interested.  I did not include items that I personally don't eat (red meat, oysters, liver), so you may want to go back and add them.  I'm planning on printing it out and putting it on the fridge as a reminder.  HTH!

 

FISH GUIDELINES

Lower Mercury

Eat no more than six 6-oz servings per month

?         Bass ( Striped, Black)

?         Carp

?         Cod ( Alaskan)

?         Croaker ( White Pacific)

?         Halibut ( Pacific and Atlantic)

?         Jacksmelt ( Silverside)

?         Lobster

?         Mahi Mahi

?         Monkfish

?         Perch (freshwater)

?         Sablefish

?         Skate

?         Snapper

?         Sea Trout ( Weakfish)

?         Tuna (canned, chunk light)

?         Tuna (Skipjack)

 

Lowest Mercury

Enjoy two 6-oz servings per week

?         Anchovies

?         Butterfish

?         Catfish

?         Clam

?         Crab (Domestic)

?         Crawfish/crayfish

?         Croaker

?         Flounder

?         Haddock

?         Hake

?         Herring

?         Mackeral (N Atlantic, Chub)

?         Mullet

?         Oysters

?         Perch (ocean)

?         Plaice

?         Salmon ( Canned, Fresh)

?         Sardines

?         Scallops

?         Shad ( American)

?         Shrimp

?         Sole

?         Squid ( Calamari)

?         Tilapia

?         Trout (freshwater)

?         Whitefish

?         Whiting

 

 

FOODS FOR CALCIUM

?         Milk, Almond Milk, Soy Milk, etc.

?         Cheeses

?         Yogurt

?         Tofu

?         Soy Beans

?         Almonds

?         Flax Seeds

?         Sesame Seeds

?         Collard Greens

?         Kelp

?         Brazil Nuts

?         Spinach

?         Broccoli

?         Celery

?         Oranges/orange juice

?         Papaya

?         Some breads and cereals (check label)

?         Black-eyed peas

?         Chickpeas

?         White beans

?         Navy beans

?         Hazelnuts

?         Walnuts

 

  

FOODS FOR FOLATE/FOLIC ACID

?         Lentils

?         Pinto Beans

?         Chickpeas

?         Asparagus

?         Romaine lettuce

?         Spinach

?         Black beans

?         Navy Beans

?         Kidney Beans

?         Collard Greens

?         Fortified Cereals/Breads

?         Papaya

?         Green Beans

?         Pinto Beans

?         Cauliflower

?         Kelp

?         Cucumbers

?         Bell Peppers

?         Green Peas

?         Tomato

?         Oranges

?         Strawberries

?         Raspberries

?         Eggplant

?         Cantaloupe

?         Corn

?         Peanuts

?         Grapefruit

?         Avocado

?         Carrots

?         Banana

?         Eggs 

 

FOODS FOR IRON

?         Eggs yolks

?         Dark, leafy greens- spinach, collards, etc.

?         Raisins

?         Dried apricots/prunes

?         Iron-enriched cereals/grains (check label)

?         Scallops

?         Poultry

?         Shrimp

?         Salmon

?         Halibut

?         Crab

?         Most types of beans

?         Lentils

?         Artichokes

?         Dark chocolate/cocoa powder

?         Pumpkin seeds

?         Tahini or sesame seeds

?         Sun dried tomatoes

?         Tofu

?         Watermelon

?         Almonds

?         Cashews