Eating Healthy When Eating for Two

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April 23, 2010

PUMP IRON
WHY Iron is essential for creating the red blood cells that deliver oxygen to your baby. If you skimp on the mineral, your baby will draw iron from your blood, increasing your risk for anemia. Being anemic makes you feel tired all the time and may cause dizziness and shortness of breath.

HOW Red meat is your best source of iron, followed by chicken, eggs, and fish. Go for 3-ounce servings of leaner cuts, such as sirloin or filet. You body absorbs the iron from animal sources most easily, but vegetarians aren't out of luck. Fortified cereals are a great choice-some have up to 15 mg of iron per cup. Soy nuts, kidney beans, pumpkin seeds, spinach, and other dark leafy greens are also top picks. Another tip: Have your iron source with a dose of vitamin C, which helps your body absorb the mineral. For instance, combos like beef and broccoli or fortified cereal topped with berries give you a bigger bang for your buck.

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