Dear new mom, I know that you want to give your baby and yourself the best nutrients that you can, right?
It’s a good thing to start eating a variety of nutrient rich foods now because your child will be more willing to eat certain things that you consumed while they were in the womb.
You will also need the best of foods to have energy and strength to take care of your newborn. Many mothers (including myself) are interested, but don’t really come up with a meal plan for pregnancy.
I will help you to discover the best foods to eat while pregnant.
I know it’s hard not to eat everything in sight while pregnant! You don’t want to do that- but you can afford some extra calories.
Here is an example of a day of meals and snacks:
Breakfast: an orange, 2 scrambled eggs with ¼ bell pepper and ¼ cup of mushrooms, wheat toast and a glass of low fat milk
Snack: ½ cup grapes and ¼ cup nuts or seeds
Lunch: strawberry, spinach salad! (This looks so good, I may go on a “I’m not pregnant but this is a great diet” meal plan!)
Dinner: Vegetable soup is great way to get full of what you and baby need!
Dinners should consist of lots of vegetables. You could try pre-washed veggies like broccoli, cauliflower and snap peas for a stir-fry.
Tip: Sneak in vegetables like grated carrots or diced squash into your tomato sauce!
(Here are some more great ideas for dinners!)
Snack: have a sweet tooth? Try a fruit salad with greek yogurt for part of your calcium requirement.
Some easy and healthy snack choices are:
Fruits like: apples, oranges, bananas, cantaloupe, really any favorite are perfect for a snack. Raisins have fiber, iron and potassium. The recommended amount of fruits is 2 whole servings.
Veggies like: spinach, carrots, tomatoes, cucumbers, and other dark leafy greens.
Tip: Try using some veggies like grated carrots in a sandwich, or avocado and tomato. 3 or more servings a day is ideal.
Whole grains and nuts are a perfect fast food for soon to be moms, as well as iron-fortified cereals. Its recommended that you have 6-8 servings a day.
Calcium is important as well and it is recommended that you have 3-4 glasses of milk a day and/or dairy products.
Meat and beans are important for your baby to get enough iron and protein. It is recommended that you have 5 ½ to 6 ½ ounces a day.
As always, I believe that packaged foods are a no-go and what you drink is important as well.
Don’t consume too much caffeine and just say no to soda all together. Your drink of choice should be water.
When you are in your third trimester, snacks can really save the day. Try packing small things to take with you, because you won’t have much room for big meals.
“Ziplock bags with walnuts, sunflower seeds, raisins, and dried apricots — a powerful combo of iron-rich foods that’ll nourish baby with a much-needed third trimester nutrient).” Dried fruit is perfect for when you are out and about.
Eating nutrient filled meals and snacks during pregnancy can keep you and your baby be healthy and potentially get you back to feeling yourself faster after delivery.
Proper diet is a great way to avoid things like low birth weight, anemia and other pregnancy issues. Eating small, frequent meals throughout the day will help with heartburn and nausea.
Here is a nutrient chart I think will help.
I wish you and your baby the best pregnancy and early childhood health possible! Truly take the time to enjoy and nurture this experience, because it doesn’t last. The good habits you start now, will last a lifetime!
Share if this was helpful! Please comment, I would love to hear from you!
Read more about the Author, Lacricia Sanders, Here.