healthy sandwich recipes for pregnant women image
4i's
I am trying to conceive and I was wondering what foods are good to eat when pregnant. There are so many restrictions on what you can and can't eat so I was hoping some people might be willing to share their favourite Pregnancy Friendly recipes.
Answer
Bear in mind that I'm part of the group of people who thinks nuts are fine when you're pregnant. Not everyone agrees, but I personally don't think they have a lot of hard facts to support their claims that it causes nut allergies in your children.
I like grilled sunflower butter banana sandwiches on whole wheat. You slice the bananas and put them on one slice of whole wheat bread, sprinkle a tiny bit of brown sugar on top, spread sunflower butter on the other slice of whole wheat bread, put it together, butter the outside faces of the bread, then grill it just like grilled cheese. It was one of the high protein, high nutrient foods I could stand when I was queasy, besides being great comfort food.
I'm also a big fan of alfredo sauce on whole wheat spaghetti. Whole grains + calcium is good stuff.
There aren't really a ton of restrictions on what you *can* eat, you just have to stay away from those fishes that are mercury risks, any soft cheese made with a visible mold like blue or brie, and any fish, meat, or egg that is raw or undercooked. And alcohol, of course.
Bear in mind that I'm part of the group of people who thinks nuts are fine when you're pregnant. Not everyone agrees, but I personally don't think they have a lot of hard facts to support their claims that it causes nut allergies in your children.
I like grilled sunflower butter banana sandwiches on whole wheat. You slice the bananas and put them on one slice of whole wheat bread, sprinkle a tiny bit of brown sugar on top, spread sunflower butter on the other slice of whole wheat bread, put it together, butter the outside faces of the bread, then grill it just like grilled cheese. It was one of the high protein, high nutrient foods I could stand when I was queasy, besides being great comfort food.
I'm also a big fan of alfredo sauce on whole wheat spaghetti. Whole grains + calcium is good stuff.
There aren't really a ton of restrictions on what you *can* eat, you just have to stay away from those fishes that are mercury risks, any soft cheese made with a visible mold like blue or brie, and any fish, meat, or egg that is raw or undercooked. And alcohol, of course.
What's an example of a healthy daily diet for a pregnant woman?
Red
I'm looking for a guideline or example of the perfect day's diet.
Answer
More and more expectant mothers are realizing that getting essential nutrients can be a challenge. Here is a great pregnancy diet plan and tips to make it easier.
Pregnancy can be an especially challenging time for many busy mothers today to get what they need. Working expectant mothers can find it difficult to eat essential nutrients while "on the go." Some might be tempted to stop for fast food rather than cooking an elaborate meal.
Here is a helpful pregnancy diet plan to be sure that you and your baby are getting all of the essential nutrients every day:
Meat/Protein Group - 6 ozs. total per day
Pregnancy Diet Plan Ideas include:
red meat
poultry - remove skin
fish (see Foods to Avoid)
egg
cooked beans
nuts
peanut butter
(Serving size is one egg, ½ cup cooked beans or 1 ½ T peanut butter or 1 oz of meat.)
Grain Group - 6-11 servings per day
Pregnancy Diet Plan Ideas include:
whole grain breads
high fiber cereal - look for 5 gm of fiber per serving
whole wheat pasta
oatmeal
whole wheat crackers
brown rice
(Serving size is 1 slice of bread, ½ bagel, 1 oz of cereal, 5-6 whole wheat crackers, 2 ozs cooked pasta or ½ cup of cooked grains)
Vegetable Group - 3-5 servings
Pregnancy Diet Plan Ideas include:
dark green leafy vegetables (spinach, leaf or romaine lettuce, collards or other greens)
deep yellow vegetables (squash, pumpkin, carrots)
others - tomatoes, cabbage, peppers, green peas, green/yellow beans, broccoli
(Serving size is 1 cup of leafy green vegetable, ½ cup of the others.)
Fruit Group - 2-4 servings
Pregnancy Diet Plan Ideas include:
citrus - oranges, grapefruit, tangerines
strawberries
melons
mangoes
apples, bananas, peaches
(Serving size is 1 medium apple, orange or banana, ½ diced fruit or ¾ cup of fruit juice.)
Milk Group - 3 or more servings
Pregnancy Diet Plan Ideas include:
low fat yogurt
hard cheese
milk
1. Make double or triple recipes on the weekend so that you won't be tempted to eat unhealthy food that you can get down faster when you are hungry. One of my family's favorites is smoked turkey, which can easily be smoked on a weekend and then used in sandwiches, salads and casseroles all week.
2. Keep sliced vegetables sealed in a plastic bag in the refrigerator for quick, healthy snacking to make part of your pregnancy diet plan.
3. Try making your own trail mix with nuts, seeds and raisins for eating on the go or adding to yogurt or ice cream. If you get the munchies, see information on cravings.
4. A good rule of thumb about eating healthier is simply not to buy junk food or heavily-processed food so it won't be in the house. Empty calories will pack on the calories but not the nutrients you need as part of your pregnancy diet plan.
5. Consider the benefits to you and the baby of eating organic food.
More and more expectant mothers are realizing that getting essential nutrients can be a challenge. Here is a great pregnancy diet plan and tips to make it easier.
Pregnancy can be an especially challenging time for many busy mothers today to get what they need. Working expectant mothers can find it difficult to eat essential nutrients while "on the go." Some might be tempted to stop for fast food rather than cooking an elaborate meal.
Here is a helpful pregnancy diet plan to be sure that you and your baby are getting all of the essential nutrients every day:
Meat/Protein Group - 6 ozs. total per day
Pregnancy Diet Plan Ideas include:
red meat
poultry - remove skin
fish (see Foods to Avoid)
egg
cooked beans
nuts
peanut butter
(Serving size is one egg, ½ cup cooked beans or 1 ½ T peanut butter or 1 oz of meat.)
Grain Group - 6-11 servings per day
Pregnancy Diet Plan Ideas include:
whole grain breads
high fiber cereal - look for 5 gm of fiber per serving
whole wheat pasta
oatmeal
whole wheat crackers
brown rice
(Serving size is 1 slice of bread, ½ bagel, 1 oz of cereal, 5-6 whole wheat crackers, 2 ozs cooked pasta or ½ cup of cooked grains)
Vegetable Group - 3-5 servings
Pregnancy Diet Plan Ideas include:
dark green leafy vegetables (spinach, leaf or romaine lettuce, collards or other greens)
deep yellow vegetables (squash, pumpkin, carrots)
others - tomatoes, cabbage, peppers, green peas, green/yellow beans, broccoli
(Serving size is 1 cup of leafy green vegetable, ½ cup of the others.)
Fruit Group - 2-4 servings
Pregnancy Diet Plan Ideas include:
citrus - oranges, grapefruit, tangerines
strawberries
melons
mangoes
apples, bananas, peaches
(Serving size is 1 medium apple, orange or banana, ½ diced fruit or ¾ cup of fruit juice.)
Milk Group - 3 or more servings
Pregnancy Diet Plan Ideas include:
low fat yogurt
hard cheese
milk
1. Make double or triple recipes on the weekend so that you won't be tempted to eat unhealthy food that you can get down faster when you are hungry. One of my family's favorites is smoked turkey, which can easily be smoked on a weekend and then used in sandwiches, salads and casseroles all week.
2. Keep sliced vegetables sealed in a plastic bag in the refrigerator for quick, healthy snacking to make part of your pregnancy diet plan.
3. Try making your own trail mix with nuts, seeds and raisins for eating on the go or adding to yogurt or ice cream. If you get the munchies, see information on cravings.
4. A good rule of thumb about eating healthier is simply not to buy junk food or heavily-processed food so it won't be in the house. Empty calories will pack on the calories but not the nutrients you need as part of your pregnancy diet plan.
5. Consider the benefits to you and the baby of eating organic food.
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