Childbearing months sometimes can be a breeze of fresh air, while other times they can be challenging, especially if you’ve been diagnosed with a condition that requires a change of lifestyle and diet.
Many future mothers are diagnosed with low iron and sometimes even anemia, and they are required to develop a new pregnancy diet plan. If you are one of them, Dr. Frank Trogolo can help you with detailed advice on how to alternate your diet and what are the best foods high in iron ideal for pregnancy.
Why Is Iron Essential During Pregnancy?
Normal iron levels for women are essential for the body to function correctly. They are especially vital for pregnant women as low levels can lead to dizziness, tiredness, and shortness of breath. And if you are wondering can low iron cause headaches, it can. Your head may hurt, and you can feel more tired than usual during the day.
A pregnant woman’s body works harder than ever and needs twice the amount of this mineral that it usually does. Iron is an essential tool in producing red blood cells for the mother and the baby, so it’s not good if its levels are low.
Our bodies can’t produce iron, so it’s up to us to provide it from different sources. Many women have problems with low levels because they follow a poor diet. And the best way to incorporate this mineral into your pregnancy diet plan is to eat more food. However, sometimes you’ll also be required to use supplements, as you’ll not be able to intake the recommended dose of 27 mg of iron every day.
Foods High in Iron for Pregnancy
Many foods are high in this mineral, and you should include at least one iron-rich source in each meal. The best source of it is meat, and if you usually eat it, you won’t have a problem including it more into your pregnancy diet plan. The best option is to eat red meat as it has the highest iron levels. However, it would help if you didn’t focus your meal plan only on meats as you want to include other vitamins and minerals in your diet. And you can do that with the help of vegetables, fruit, and legumes.
It’s good to know that you can successfully beat iron deficiency even if you don’t eat meat or you can’t force yourself to eat it more than usual. Many leafy greens are rich in this mineral, as well as legumes. You can follow a vegan or a vegetarian diet and still be able to include iron-rich meals into your pregnancy diet plan.
The Best Iron-Rich Foods
If you don’t know what you should be eating to replenish your iron levels, the best food you can include in your everyday meals is listed below.
- Meat – red meat, pork, chicken, lamb, and liver
- Dark leafy greens – kale, spinach, and collard greens
- Legumes – beans, lentils, and peas
- Seafood – tuna and oysters
- Dried fruits – prunes, raisins, figs, and apricots
- Tofu
- Eggs
- Beets
- Sauerkraut
- Brussels sprouts
- Broccoli
- Potatoes
- Oatmeal
- Raspberries
How to Make a Good Pregnancy Diet Plan
It would be best to take your time and make a doable meal plan that will include healthy foods full of essential vitamins and minerals, including iron in your diet.
Battling anemia can sometimes be challenging and exhausting, but it doesn’t have to be that way. During pregnancy, you are not only feeding your body but also your future child. And you want to enable your baby all the necessary nutrients it needs for healthy growth.
To avoid situations where you don’t know what to eat, you should first shop for the foods we recommended earlier. And once you replenish your pantry and fridge with them, you can meal prep.
Meal prep is a great routine that will make your life easier, and you’ll avoid those moments when you don’t have anything to eat. It involves preparing certain foods in advance. For example, you can set one or two days in the week where you’ll prepare ingredients for your future meals. You can cook your legumes of choice, like beans and lentils, and store them in the fridge until you are ready to use them. You can make overnight oatmeal for several days and eat it in the morning with raspberries. A good practice is to make your trail mix that includes dried fruits and eat a handful of it during the day. Every day, you can prepare the base for your salad by mixing spinach and kale and making a dressing. And when it’s time to eat, you can just mix everything and add other vegetables. Try eating a salad with both lunch and dinner, as it’s a great way to get your daily dose of iron. A great tip is to use canned legumes if you don’t have the time to cook them yourself.
When preparing meals in advance, you must carefully package and refrigerate them appropriately to avoid food poisoning.
A Note on Iron Absorption
It’s good to know that iron can be absorbed better if you include foods rich in vitamin C in your meals. The next time you start preparing the dressing for your spinach and kale, remember to include lemon or orange juice in it. Also, you can add bell peppers and tomatoes to your salads.
Some ingredients decrease the absorption of this mineral, and those are the ones that contain high levels of calcium. So be sure to avoid dairy products when eating iron-high foods.
You May Need to Use Supplements
If it’s discovered that your iron levels are low or you have anemia, eating certain foods sometimes isn’t enough to achieve normal iron levels for women. You may need to use supplements along with your specific diet plan.
Your health care provider will advise you on which supplement is best suited for you and if you can use it alongside the current prenatal vitamins you are using. If the two are not compatible, you will get new ones that you can use with the new supplementation.
Final Words from Trogolo Obstetrics and Gynecology
Iron-rich foods shouldn’t be included in your diet only if you have a problem with iron deficiency. This mineral is a vital addition to every pregnant woman’s diet, and you should eat foods that are rich in it every day, no matter what. You and your baby will be healthy and feel much more energized. Also, if you shift your focus at the beginning of your pregnancy to iron-rich ingredients, you’ll be able to prevent anemia. And those that don’t like to cook or still don’t have an idea what to eat can seek help from a registered dietitian. With their help, you can get a plan that will make your life much easier.
If you have any more questions regarding nourishment during pregnancy, you can contact us at Trogolo Obstetrics and Gynecology, and a board-certified obstetrician in Jacksonville will gladly help you. Don’t hesitate to call us today and book your appointment to discuss this vital topic.
