I'm sure you've all heard “I’m pregnant. I can eat whatever I want.” or "I'm eating for two now, so its ok to have whatever I want." - Sayings like this seriously make me cringe!
Trust me, I get that its MUCH easier to justify eating poorly when you can say, “the baby wanted it” well lets get real here... now, more than ever, is a vital time to eat as healthy as possible for the proper development of your growing baby.
Everyone knows these two basic nutritional rules that you're suppose to do when you find out your pregnant 1. prenatal vitamins are necessary EVERYDAY and 2. WATER, DRINK UP! (I usually aim for 80 ounces - 1 gallon daily) I just carry my water with me EVERYWHERE!
Now lets discuss nutrition : If you are eating clean and avoiding processed foods your eating while you're pregnant shouldn't be much different than your normal meal plan. However I am fully aware that most Americans aren't eating clean and staying clear of those processed foods so I thought providing you with some nutritional facts may help. A diet high in
protein is essential (70 g per day), especially in the third trimester for your baby’s brain, which is rapidly developing at this point. An abundance of
fruits and vegetables are necessary to nourish you and your baby with vitamins and minerals.
Dairy is key in providing calcium and Vitamin D for healthy bone, muscle and heart growth in your baby.
Whole grains are sources of iron, magnesium and Vitamin B that provide energy for your baby’s development and helps build the placenta. As for how many additional calories you should eat, most resources say 300-400 additional calories per day depending on how far along you are and if you were underweight or overweight to begin with. However, my rule of thumb is to listen to my body and to eat when I’m hungry – but nutritious food that is.
Before we move into meal and snack options that may help you get started, lets discuss those obstacles to eating a well-balanced diet when pregnant. During the first trimester 2/3 of women experience nausea and vomiting, along with food aversions. When this occurs never mind trying to eat a balanced meal plan and eat what you can, when you can, and most importantly STAY HYDRATED!
Lets not forget ....
pregnancy cravings. And before you say I don't understand, remember I am pregnant with you, so I get it! What I try to do to fulfill my craving is to replace it with a similar but healthier option just like I have done over the last two years which helped me achieve my 50lb weight loss. I list my craving alternatives below. Now don’t get me wrong, occasionally I will cheat and have what I really want but only a small amount, because I believe in indulgence just not overindulgence.
Want this vs
Have this
Want Chocolate.... I have kiwi, strawberries, banana, and coconut flakes drizzled with chocolate protein :)
Want Salty.... I have nuts and dried fruit
Want that "CRUNCH" from say potato chips... I eat carrot or green peppers
I have so many other alternatives so if you have something specific you are looking to switch it out for, feel free to ask :)
As promised, Here are a few meal and snack options to get you started.
Breakfast:
- Oatmeal with cinnamon and fresh mixed berries with egg whites.
- 2 whole grain waffles with sliced banana and strawberries
- Scrambled eggs (1 whole egg and 2 egg whites) with 2 slices of Ezekiel bread
- Non-fat Greek yogurt with low fat granola and half a banana
- No Bake : Quick Oat Protein Bars with Non-fat Greek Yogurt
Lunch:
- Salad with chicken breast ( cucumber, green pepper, and whatever cheese I have in the house) and apple slices with peanut butter)
- Turkey Meatloaf Muffins with a small salad
- Shrimp or Chicken Stir Fry
Dinner:
*Since there are so many options you can mix and match one choice from each category.
Protein:
- Chicken breast
- Tilapia/cod/haddock
- Shrimp
- Ground turkey
- Lean Beef
Grain/Starch:
- Sweet potato
- Quinoa
- Brown rice
- Whole grain/gluten-free pasta
- Butternut squash
Vegetables
- Spinach
- Kale
- Green beans
- Broccoli
- Brussel sprouts
- Carrots
Snacks:
- Hummus with veggies
- Dry fruit, nut, and dark chocolate mix
- Cheese and whole wheat crackers
- Apple slices with natural peanut or almond butter
- Fresh fruit and spinach smoothie
- Protein Shake
- Fat free cottage cheese with peaches or any fruit
Proper nutrition is so important for a healthy pregnancy and baby, and that’s what eating for two really means :)
*Please keep in mind that I’m not a nutritionist! However I am having a healthy pregnancy with no complications. But keep in mind to always listen to your doctor who might recommend a better diet for your specific situation.
