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Simple
Meal Planning for the Mom-to-Be
You
want the best for you and your baby, and good nutrition is a sensational
building block for good health for both of you. With a little basic
knowledge and some simple pre-planning, you can modify your diet
to accommodate the demands of pregnancy in no time. Even if you've
always been a junk food junkie, you can begin incorporating some
simple habits into your daily routine that will get you on the right
track in no time.
First,
remember what you need to eat every day:
-
Three servings of protein, of about three ounces each.
- Three
green or yellow fruits and vegetables, some of them uncooked.
-
At least two other fruits and vegetables (try dried fruit for
variety.)
-
Two servings of vitamin C foods (these can do double duty with
your fruits and vegetables requirements.)
-
Three to four calcium servings (yogurts, milk, cheese are good
sources - or calcium-fortified juices will count for both calcium
and vitamin C.)
-
Five or more whole grain servings
-
Iron-rich foods
-
Your prenatal vitamin
Second,
lay the groundwork for success by keeping healthy food on hand.
While all these daily requirements might seem like a lot, they're
really not. Especially when you consider that lots of foods contain
servings from two and three of these categories. Have seconds of
that one nutritious food and you've knocked off about half your
daily requirements!
Whether
you eat in or out, a little planning goes a long way towards getting
your diet on track. If you cook at home, start to shop sensibly
keeping healthy eating and meal planning in mind. When shopping,
pick up plenty of fruits and vegetables you like. Add some simple
staples to help pump up your nutrition, including lots of low fat
broths for fast and easy soups; canned tomatoes (for a quick vitamin
C boost to any menu); evaporated skim milk, and powdered nonfat
milk and yogurt to pump up your calcium intake. Stock your freezer
and pantry well, too, buying frozen and canned vegetables to use
when fresh options aren't available. Make sure you keep fresh and
frozen protein sources on hand, including eggs, meat, chicken, fish,
shrimp and more. If you're vegetarian, keep plenty of legumes and
whole grains as well as dairy protein sources on hand to get your
daily requirements.
If
your schedule is very busy, you hate to cook, or your pregnancy
is making you too tired to prepare a meal at the end of the day,
having some healthy frozen meals in the freezer is also a good idea.
This will help you avoid ingesting empty calories or going to bed
without dinner.
Next,
there's menu planning. Think ahead about what you're doing for dinner
each night of the week (cooking, ordering in or eating out), and
what you're likely to have. In particular, focus on what meals will
be whole grain based, and which will be protein (if you know you're
having steak for dinner, for example, choose cereal for breakfast.
If you're making pasta tonight, try eggs or yogurt smoothies in
the morning.)
For
breakfast, healthy choices include a whole grain bagel or English
muffin or a bowl of oatmeal, Grape Nuts, Cheerio's, Shredded Wheat
or other whole grain cereal. Add a piece of fruit and some milk,
and you're off to a great start! For heartier fare, kick off the
day with a cheese omelet and fruit, and get a jump on your protein,
calcium, and vitamin C intake. If you tend to be nauseous in the
morning, go for a whole grain snack before drinking that first glass
of orange juice - the acid can be too much for a sensitive stomach.
Eat
snacks frequently to keep your blood sugar constant and for your
own comfort. Early in pregnancy an empty stomach can cause queasiness.
Later on you may be too big to enjoy larger meals comfortably and
prefer to eat smaller, more frequent meals. Excellent choices include
cheese and whole wheat crackers, yogurt and fruit, vegetables dipped
in humus, or a whole wheat bagel with peanut butter. Keep packets
of raisins, peanuts or trail mix in your purse or glove box if you're
always on the go - with good choices on hand, you'll be less likely
to grab a candy bar from the vending machine or indulge in the donuts
your well-meaning coworkers bring in.
Lunch
and dinner can be simple, too. Eat lean protein on whole wheat bread
with lettuce and tomato at lunch, and wash it down with a fruit
or tomato juice. Work in an extra serving of vegetables in any form
you like (cooked, steamed, as a garnish or a crunchy appetizer.)
Try to add extra vegetables to your favorite recipes, such as dicing
carrots and cauliflower into your chili or adding peas and broccoli
to tuna noodle casserole. Have a salad topped with grilled meat
or chicken and a healthy dressing. If you're confused about what
to eat, think of simple foods, as close to their natural state as
possible, and avoid processed and sugary treats. It's very important
that you don't miss any meals - your baby (and you) need a constant
source of nutrients and calories to do all the growing that has
to be accomplished in nine short months!
For
dinner, again think about meals that combine multiple servings of
things you need. Casseroles and slow cooked suppers are great choices
for fulfilling multiple requirements, as are stir fries (made at
home with a moderate amount of healthy oil, and no MSG), whole grain
pastas and more.
An
easy way to get a number of servings of protein and vegetables in
a simple, healthy dish is to make your own homemade soups - and
this is simpler than it sounds. Saute some ground meat with garlic,
and add a few cans of low-sodium chicken or beef broth. Add a can
of stewed tomatoes and your favorite vegetables (spinach, carrots,
cauliflower, broccoli - whatever you like.) Add an extra cup of
water, and throw in some whole wheat pasta and voila - several servings
in one, all combined in a fast and simple meal that really satisfies!
Garnish with grated parmesan, and you have protein, vitamin C servings,
other vegetable servings, whole grain and calcium all in one great
dish.
If
you're not a big milk drinker, creamed soups are another great way
to get your calcium servings. Simply substitute evaporated skim
milk for cream and you'll get a rich texture with double the calcium
ounce for ounce of. You can also make yogurt fruit smoothies, for
protein, calcium and vitamin C in a glass: combine a frozen banana
with strawberries or other vitamin C-rich fruit, low fat yogurt
and maybe a touch of milk. Double your calcium again by adding a
tablespoon of nonfat dry milk to the mixture. Delicious and nutritious!
If
you're a fast food and restaurant diner, use your common sense to
order wisely, focusing on low fat protein sources including fish
and chicken, plus plenty of fruits and vegetables. Choose grilled
sandwiches or the salads with grilled toppings, and avoid the French
fries, milkshakes and other high calorie, low nutrition items. Go
for whole grain breads whenever possible. Use your common sense,
and you'll be able to organize a nutritious meal almost anywhere.
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