Vim & Vigor - Spring 2018 - Parrish Medical Center - 49

2

GROCERY
FOR
Keep yourself
-and your baby-
strong and healthy
with these smart
food choices

Navigating the grocery aisles
is tough enough when you're
eating for one. Add a baby
bump and the decisions get more complicated. Use this handy guide to
remember which foods belong in your
shopping cart-and which should stay
on the store shelves.
POUR ON THE PRODUCE. Fruits
and vegetables are great choices. Select
a wide variety in a range of colors for
the biggest nutrient punch. Just make
sure you wash everything well to reduce
the risk of toxoplasmosis (an infection
that can harm the baby) and pesticide contamination.
PULL A POPEYE. Spinach and other
iron-rich foods are great choices for you
and your baby. Iron is key in building
hemoglobin in your blood.
SAY CHEESE. Hard, pasteurized
cheeses and other dairy products are
good sources of calcium and vitamin D, nutrients that help build your
baby's bones and keep yours strong,

PHOTO BY GETTY IMAGES

WEBSITE

Getting Ready for Baby?
Parrish Women's Care knows that having a child is welcoming a new,
precious life into the family. Learn about women's services at PMC at
parrishvigor.com/womens-services.

too. But steer clear of soft cheeses.
They can contain germs called listeria,
which are particularly dangerous to
unborn babies.
TAKE CARE WITH CARBS. If you're
queasy, go ahead and have those crackers or whatever is going to make you feel
better. But Melinda Hodges, manager
of women's services at Parrish Medical
Center, recommends introducing more
nutritious foods once you are past the
queasiness stage.
HAVE ONE FISH, TWO FISH.
Experts recommend up to 12 ounces
of fish a week. Choose shrimp, salmon,
pollock, sardines, catfish and light tuna,
and avoid varieties that are high in mercury, such as shark, swordfish, tilefish
and king mackerel.
NIBBLE ON NUTS. Nuts provide protein and other nutrients but are high in
calories. If you're at a healthy weight to
begin with, an extra 300 calories a day
in the second trimester and 450 a day
in the third are enough to nourish your
baby and you.
CURB THE COFFEE. Keep your caffeine intake from coffee, tea, chocolate
and other sources below 200 milligrams
a day. Herbal teas are generally fine, but
some types may be risky; get your doctor's opinion.
AVOID ALCOHOL. But if you had a
glass of wine before you knew you were
pregnant, don't panic. ■
SPRING 2018

49



http://www.parrishvigor.com/womens-services

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Vim & Vigor - Spring 2018 - Parrish Medical Center - Cover1
Vim & Vigor - Spring 2018 - Parrish Medical Center - Cover2
Vim & Vigor - Spring 2018 - Parrish Medical Center - Contents
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