When you’re pregnant, you may have a lot on your plate in more ways than one. Of course, you have to check everything off your pregnancy checklist, but do that while you’re really hungry all the time? If you’re hungry but want to keep things nutritious, it’s no wonder you’re looking for some ideas on healthy pregnancy meals.
While you may have been told extensively about foods to avoid during pregnancy, after all, you have to eat something. And while you may enjoy treats from time to time, it’s beneficial to stay on the healthy side. In reality, the two are not mutually exclusive.
So, here are some healthy recipes for pregnancy to give you all the kindness you need and make sure you’re eating enough during pregnancy.
Diet During Pregnancy: What
You Need Your body is doing all sorts of things when you’re pregnant. Your immune system goes crazy, your hormones change, and as if forgot, there’s another small body growing that also needs nourishment. Therefore, it is more important than ever to make sure you get all the good things.
First of all, then, here’s what you need in your pregnancy diet:
-
complex carbohydrates. They may be the enemy of many diet plans, but not this time. To get all the energy you need, for both yourself and peanuts, keep carbs. “Complex” carbohydrates (healthy ones) are found in legumes, whole grains, and vegetables.
-
proteins. These help with growth and repair. Find them in lean meats, dairy products and legumes, as well as nuts and seeds.
-
fibre. Hormones slow down your digestive system and your baby’s growth in that region. This means that it is very common for moms-to-be to become a little constipated. Fiber is the way to address this, through whole grains, fruits, and legumes. Vitamins and minerals. There’s a whole alphabet of vits out there that you might want in a pregnancy meal plan. Some of them include:
-
folic acid or folate. Vitamin B9 keeps things fit when you’re pregnant, and it can also reduce the risk of preterm birth. Get it from leafy greens and citrus fruits.
-
calcium. Think dairy, broccoli, and kale. Calcium gives you (and your little one) strong bones and teeth.
-
iron. Pregnant women have a higher risk of iron deficiency anemia, where their body does not have enough iron to move oxygen in their blood. Boost your iron levels with lean meat and fortified breakfast cereals.
-
What are some healthy meals for a pregnant woman?
When you’re pregnant, there’s a lot less time (and often a lot less energy in reserve) to plan your meals meticulously. So, here are some healthy eating ideas for pregnant women that are delicious as well as easy to whisper.
Healthy Foods for Pregnancy
-
Sautéed. It’s fast (usually less than 10 minutes). It’s pretty healthy. And it’s infinitely adaptable (you can use literally anything left in your fridge). Try it with fresh vegetables and a lean protein like chicken breast or tofu. You can serve it with rice (brown!) or wrap it in a tortilla for a little extra energy.
-
The one-pot. Do you have a slow cooker or a pressure cooker? With a slow cooker, you can add all sorts of ingredients in the morning, and in the evening, you have a curry or stew ready. A pressure cooker speeds everything up and makes cooking legumes and meats super easy. Examples:
-
A lentil curry. High in folate, protein and fiber, lentils are at the top of the list of what to eat during pregnancy. A simmered curry is easy in a single pot.
-
A beef stew. With plenty of protein and iron, fresh, good quality meat can be at the heart of any recipe for pregnant women. Again, your slow cooker is your best friend when it comes to keeping things easy.
-
-
salads. Hearty salads are easy to prepare, adaptable and full of goodness. Lean meats like chicken or other proteins like tofu and cheeses (think pasteurized mozzarella, feta cheese, or crumbly goat cheese) can make them a little tastier.
-
Bean salad. Black beans, cannellini or borlotti can be at the base of an easy bean salad that is high in fiber, protein and complex carbohydrates.
-
Greens with nuts and seeds. A simple green salad can be made a little more substantial with nuts and seeds.
-
Quinoa, bulgur wheat, barley. The products at the fancy end of the grocery store are known as superfoods for a reason, and they’re delicious like the base of a salad.
-
-
Frittata, or Spanish omelette. A winner for using leftovers in a tasty and easy way. Cook prepared vegetables in beaten egg, either on the countertop or in the oven. Make sure it’s fully cooked. While eggs are a great source of protein, they can carry bacteria if not cooked properly.
-
Wraps. Anything is good in a wrap, from sautéed vegetables to chicken, beans and lentils. Season everything to make a very tasty and relaxed meal.
These are just suggestions, and you can adapt them however you want
.
What is the best fast food to eat during pregnancy?
Cravings can take you on a good trip, and you may be looking for healthy alternatives to your favorite fast foods. Here are some things to try:
-
Keep it on the grill. Grilled is always healthier than fried. And chicken tends to be less fatty than red meat.
-
Remember fiber and whole foods. Bean burritos and veggie burgers are good for keeping fats to a minimum, while increasing nutrients.
-
Go decaffeinated. Many fast food drinks are high in fat, sugar, and caffeine.
It can be hard to stay healthy, but research suggests it’s worth trying to get away from junk food cravings before the end of pregnancy if possible
.
What should a pregnant woman
eat for breakfast?
We won’t tell you what you should eat for breakfast, because that’s totally up to you. But we can give you some options for some tasty and nutritious snacks in the morning:
-
Juice. Depending on the fruit, the juice may be ideal for vitamins C, D, E, and A. If you choose a citrus fruit (orange is a favorite), you get a dose of folic acid, and it can also be fortified with calcium.
-
cereals. Often fortified and naturally high in fiber, complex carbohydrates and protein. In addition, milk is a protein rich in calcium. Everyone wins.
-
Peanut butter. Nuts are an easy thing to get in your breakfast cereals, or you can just grab a handful. Or try some peanut butter on fresh whole-grain bread.
Bon appetit!
🍔 More Pregnancy Food 😛 Ideas: 7-Day Meal Chart and 81IBS and Pregnancy Meal Ideas: All the Information You Need19 Weird Pregnancy Cravings
