Pregnancy Diet

PREGNANCY DIET

 

food-pyramid-pregnancy

Plan your meals, AND SNACKS around fresh veggies and fruit, grains and legumes, and ample calcium-rich / protein-rich foods.


Start your day with a good breakfast:

-Helps energy levels
-maintains optimum weight
-Even just a small meal with some protein and carbs will be beneficial

Eat meals and snacks every 3 to 4 hours:

-snacks should include one fruit or vegetables with one serving from another food group.
– Fruit, or vegetable juice (non-sweetened preferably) can substitute for a fruit or vegetable serving.

THE 5-MINUTE MEAL

The trick to preparing a quick, low-calorie meals and snacks are advanced planning,
having a basic inventory of ingredients and the right kitchen tools/appliances.
Tools/appliances: microwave oven, slow-cooker, wok or non-stick skillet and a blender

Plan your meals using fresh vegetables and fruit, whole grains and legumes (beans), along with protein rich food. Try not to have canned fruits packed in syrup, eat oatmeal instead of granola bars, steamed broccoli instead of the packaged broccoli with creamed cheese…
Eat fresh fruits and vegetables when in season, as often as possible. Dried (unsulphered) is next best for fruit then frozen, instead of canned.

You can add Nuts such as:

almonds, cashews, peanuts, pecans, pistachios, and walnuts
peanut butter

And / or seeds such as:

pumpkin, sesame, or sunflower seeds.


SUPER FOODS

Kale
Spinach
kidney beans
Tofu
Wheat germ
Broccoli
Papaya
Salmon
Non-fat Milk


PROTEIN RICH FOODS

Proportion size should be three ounces of extra-lean meat, skinless chicken, fish
or one cup of cooked dried beans, lentils, split peas or chickpeas.
~Limit eggs to just one per day.

CALCIUM RICH FOODS

Cooked black-eyed peas
Bok Choy
Low-Fat Cheese
Broccoli
Collard greens
Kale
Cottage cheese
Yogurt
Rice Dream
Whole grain Total cereal
Kellogg’s Eggo Homestyle
waffles

GREAT GRAINS

Whole wheat bagel
Whole wheat breads
Sourdough bread

Cooked cereal:

Oatmeal, barley, farina
Cornbread
Whole wheat Pita
Rice, preferably brown
or white basmati rice
Noodles or pasta

QUENCHERS: Sparkling water, apple cider, apple juice, apricot nectar, carrot juice, grapefruit, grape, orange, papaya nectar, passion fruit nectar, peach nectar, pineapple juice, prune, tomato juice, V8 juice.

If you eat well, the occasional treat will not be a problem, so long as it is not a substitute for whole nutritious foods.

 

  • Drink at least 32 ounces water (by itself), a day. .
  • Drink tea instead of drinking coffee (it dehydrates).
  • You should try to drink at least two cups a day of the Red Raspberry Leaf / Nettle tea.

 

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