well-being nutrition


in moderation as part of a balanced diet, but pay attention to which kind you pur- chase — albacore tuna is higher in mercury than non-albacore varieties. Other sources of healthy proteins include beans and nuts, including low-sugar nut butters.


Fats  acids — are necessary for your baby’s brain development. These are found in oily  and sardines. Milk, yogurt and eggs that  also widely available. Some grains are also  sources include avocado, brussels sprouts, kale, spinach and nuts. Try to limit saturated fats such as animal fats, butter and rich cheeses. If possible, avoid trans fats, which


are found in many processed, “convenience” foods. Reading nutritional labels before you make a purchase can help uncover hidden bad fats.


Vitamins and Minerals Much of what you need is actually part of your prenatal vitamin. Your prenatal vitamin should include at least 0.4 mg of folic acid. Iron is one mineral to seek out in pregnancy to avoid anemia. Iron is found in lean meats, dark leafy greens such as spinach and kale,  garbanzo beans, and many seeds and nuts. With some planning, you can create and


enjoy an incredibly healthy pregnancy diet 


Margaret K. Chory, MD, is a general obstetri- cian/gynecologist practicing in Pittsburgh, PA.


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