Healthy Eating for Two

How to give your baby a healthy start – and the same to you!

So, you are pregnant! This is a joyous time for you and your baby as you both celebrate the miracle of life! It is one of the few times in life where you actually get to play God!

Since the birth of…well, birth… it has been so very important to nourish the child growing inside you. Make sure you eat right and take good care of yourself so you and baby are strong and healthy 100% of the time during all your “-mesters.”

We have come a long way, baby, regarding healthful habits and what to do. More importantly, we have also discovered what not to do.

For instance, back in “the day,” (Actually, I never thought I would hear myself say stuff like that…It is akin to “back in MY day” and, frankly, reaching that point in life is the equivalent of 7,612 nails screeching down the same chalkboard at the same time.) it was perfectly acceptable for pregnant women (I’m not sure why I made that distinction – like a man could ever be pregnant) to smoke and drink alcohol. We now know this is a “no-no.“

In fact, if you watch older shows or those depicting older times, the doctors who made sure everything was going according to plan throughout this precious pregnancy period often smoked in the examination room – during the exam!

So, I guess the first thing we need to talk about here is if you smoke and drink – stop! At least cut it out during your pregnancy. This may seem like a “gimme” but you never know…

The next thing on our agenda today is…

What you should eat if you want a win-win for you and baby

This is one of the most exciting times in your life. Don’t let a bad diet spoil it for you and your new little bundle of joy. Now, I am not saying it is going to be all cake and frosting (or pickles and ice cream for that matter). You will be dealing with oddball cravings…certain foods may make you ill…but you may find that the most satisfying eats may not be right for your inner (and outer) glow.

Author’s note: Actually, when my wife was pregnant, she craved escargot and live conch siphons – sans ice cream – ending an 8 year vegetarian existence! I know… EWWW!f

Okay, you get it. Good nutrition and plenty of it is one of the most important actionable ideas you can have. This month we are here to help! Now let’s roll our sleeves up and get busy…because you are going to need about 300 more calories each day to eat right than you did before you became pregnant.

All of your calories should come from high protein, high calcium and iron rich foods.

Whole grains are a good idea for everyone, but especially if you are with child. The recommended daily allowance is 6 – 11 servings of whole grains and healthy breads (made with unbleached, unprocessed flour or sprouted grain like Ezekiel bread)!

The reason to eat enriched grain products is they contain iron, B complex, minerals and folic acid (which is very important because it reduces the risk of brain and spinal cord defects by up to 70%). You can get more folic acid from OJ, spinach and kale.

Next, you will need:

• 2 – 4 servings of fruit
• 4 or more servings of vegetables (basically, all you can eat)
• 4 servings of dairy (or if you are vegan, be sure to get 1000 mg of calcium every day)
• 3 servings of protein – beef, chicken, fish, eggs and nuts

Your daily dose of necessities

Here is a bit of a chart for you to take a gander at because there is no need for guesswork and this no time to “wing it!”

The following is a nutritional chart you should follow closely when pregnant. It gives you a clear idea on what to take in each day if you want to stay healthy and nourish your precious baby.

Daily Nutritional Intake for You and Baby

Chart courtesy of Perinatology.com            

Nutrient	Units	Some Natural Sources
Water	3 liters	Juices, tea, milk, soup, lettuce, cucumber, papaya, watermelon
Carbohydrate	175 grams	Barley, rice, tapioca, couscous, dates, raisins, cornmeal, wheat flour, bulgur, chocolate
Protein	71 grams	Poultry, lamb, beef, pork soybeans, ricotta and cottage cheese
Fiber	28  grams	Barley, bulgur, beans, peas, lentils, wheat fiber, oat bran, artichokes, dates, chickpeas
Linoleic Acid	13 grams	Safflower oil, sunflower seeds, corn oil, soybean oil, pine nuts, pecans, sesame oil, chicken fat
Alpha- Linolenic Acid	1.4 grams	Flaxseed oil, walnuts, canola oil soybean oil, fatty fish
Vitamin A	770 mcg	Turkey and chicken giblets, carrots, pumpkin, sweet potato, spinach, collard greens, kale, cantaloupe, turnip greens, beet greens, winter squash
Vitamin E	15  mg	Ready-to-eat cereals, tomato, sunflower seeds, nuts, spinach, safflower oil, turnip greens
Vitamin K	90 mcg	Kale, collards, spinach, turnip greens, beet greens, dandelion greens, mustard greens, Brussels sprouts, broccoli
Vitamin C	85 mg (too much causes cell damage in baby)	Oranges, grapefruit, sweet red peppers, papaya, cranberries, strawberries, broccoli, Brussels sprouts
Vitamin B1 (thiamine)	1.4  mg	Ready-to-eat cereals, enriched white rice, wheat flour, oat bran, pork loin, enriched cornmeal
Vitamin B2 (riboflavin)	1.4 mg	Turkey giblets, milk, ready-to-eat cereals, duck, yogurt, soybeans, spinach
Niacin	18 mg	Poultry, fish, wheat flour, barley, ready to eat cereals, tomatoes, enriched white rice, buckwheat flour, yellow cornmeal, pork loin, ham, bulgur, beef, couscous, lamb, peanuts
Vitamin B6 (pyridoxine)	1.9 mg	Ready-to-eat cereals, chickpeas, fish, beef, turkey, enriched white rice, potatoes, chestnuts, buckwheat flour, chicken breast and giblets, pork loin, prune juice, duck, bananas, plantains
Folate (folic acid)	600 mcg	Enriched white rice, ready-to-eat cereals, cornmeal, turkey giblets, wheat flour, lentils, cowpeas (black-eyed peas), beans, chickpeas (garbanzo beans), okra, spinach, asparagus, beef
Vitamin B12 (cyanocobalamin)	2.6 mcg	Cooked clams, turkey giblets, cooked oysters, cooked crab, fish, ready-to-eat Cereals, beef, lamb
Iron	27 mg	Beef, turkey, duck, cooked clams, chicken, soybeans, fortified cereals, lentils, spinach, lima beans, refried beans, chickpeas, tomatoes, and prune juice
Iodine	220 mcg	Cheese, bread, milk, salt, cooked seafood.
Vitamin D (cholecalciferol)	5 mcg (IU)	Salmon, rockfish, tuna, milk with added vitamin D, ready-to-eat cereals, skin exposure to sunlight
Biotin	30 mcg	Cooked egg, cheddar cheese, whole-wheat bread cooked salmon, pork, avocado
Choline	450 mg	Egg, salmon, turkey, beef, pork lion, lamb, soybeans, baked beans, ham, chickpeas (garbanzo beans), kidney beans
Pantothenic Acid	6 mg	Ready to eat cereals, beef, mushrooms, chicken, turkey, duck, canned condensed or evaporated milk, sunflower seeds, couscous, rice, bulgur, yogurt, corn , peas
Calcium	1000 mg	Ready-to-eat cereals, milk, cheese, cornmeal, yogurt, wheat flour, collards, rhubarb, sardines, spinach, soybeans, turnip greens
Phosphorous	700 mg	Cornmeal, canned condensed or evaporated milk, raw oat bran, fish, ricotta cheese, duck, barley, clam chowder, soybeans, bulgur
Magnesium	360 mg	Buckwheat flour, bulgur, oat bran raw, semisweet chocolate, fish, wheat flour, spinach, barley, pumpkin seeds, cornmeal, soybeans, white beans
Copper	1000 mcg	Beef, cooked oysters, cooked crab, mushrooms, chocolate, tomato products, nuts, mature soybeans, sunflower seeds, chili con carne, cooked clams
Zinc	11  mg	Cooked oyster, ready to eat cereals, baked beans, turkey, beef, cooked crab, chicken, duck, lamb, pork, kidney beans
Chromium	30  mcg	Broccoli, grape juice, orange juice, English muffin, waffle, potatoes, garlic, basil, beef, turkey breast
Manganese	2 mg	Raw oat bran, wheat, bulgur, pineapple, barley, nuts, ready to eat cereals, white rice, spaghetti, okra, brown rice, chickpeas, spinach, raspberries, lima beans
Molybdenum	50 mcg	Beans, lentils, peas, nuts, cereals, peas spinach, broccoli
Selenium	60  mcg	Nuts, chicken or turkey giblets, fish, cooked oysters, turkey, duck, wheat flour, enriched white rice, oat bran, pork, ricotta cheese

 

Now, let’s move on to tastier, more fun stuff…like meals!

Moving on to meal time

Here are 3 delicious and easy recipes to nourish you through your pregnancy, get the caloric intake you need, and help you bring a happy, healthy baby into the world.

Breakfast Fresh Fruit Platter

Enjoy a platter full of sliced up honeydew, cantaloupe, papaya, strawberries and bananas. Then move on to a nice egg omelet.

Stuff it full of fresh spinach and your favorite cheese. Add salmon, red and green peppers and onions for added nutrition.

Giant Pregnancy Powerhouse Salad Lunch

This big, hearty salad is not for those with delicate appetites. It is simple to make and requires no pre-made dressing. For the meat, use cooked chicken, naturally processed bacon, wild Alaskan salmon—a fish low in mercury and a great source of omega-3 fatty acids—hard-boiled egg or no meat, at all.

Use dried tart cherries, raisins, sliced dried pears or your favorite dried fruit for a densely packed nutrient powerhouse. Choose your favorite cheese and nuts. Marinated artichoke hearts add an extra eat right zip to the salad.

What you will need:

• 4 cups lettuce (green lettuce, butter lettuce, romaine or spring mix), washed well and blotted dry
• 3 to 5 oz. chopped cooked meat, ¼ cup cooked bacon pieces or 2 crumbled hard-boiled eggs
• ¼ cup dried fruit
• ¼ cup diced or shredded cheese
• ¼ cup toasted nuts or seeds
• ¼ cup diced red bell pepper
• 8 sliced olives
• ¼ cup sliced marinated artichoke hearts (optional)
• ¼ tsp. dried dill weed or 1 Tbsp. fresh chopped dill weed
• 1 clove garlic, crushed through a garlic press salt and pepper to taste
• 3 Tbsp. balsamic vinegar
• 3 Tbsp. extra virgin olive oil

Toss the lettuce, meat or eggs, fruit, cheese, nuts, bell pepper, olives, artichoke hearts, dill, garlic, salt and pepper in a large bowl. Pour the balsamic vinegar over the salad and toss lightly. Sprinkle the olive oil over the salad and toss thoroughly with two forks. The salad will shrink somewhat after tossing. Transfer the salad to a large salad bowl.

Sarah’s Simply Marvelous Meatloaf Dinner

What you will need:

• 3 Tbsp. olive oil
• 1 cup parsnips, peeled and shredded
• 3/4 cup carrots, peeled and shredded
• 1/2 cup celery, finely diced
• 1/4 cup onion, finely diced
• 3 lb ground sirloin
• 2 cup fresh bread, pulled into crumbs
• 1 cup skim milk
• 2 eggs
• 1/2 cup ketchup
• Salt and pepper to taste

What to do:

Preheat oven to 375 degrees. Soak bread crumbs in milk in large bowl.

In large skillet, saute vegetables in oil and a pinch of sea salt and pepper until softened, about 6-8 minutes. Set aside to cool.

Add eggs and ketchup to soaking bread crumbs, mix well. Next combine meat and cooled vegetables in bowl until evenly mixed.

Transfer to 8×8, 9×9 or round baking dish. Bake 1 1/2 hours or until center reaches 150 degrees Fahrenheit. Allow to cool for 10 minutes before slicing so juices don’t run out. Cut into 12 slices and serve.

Bring on the snacks!

Those are definitely some tasty and simple meal ideas. But, what happens in between? You may need a quick boost of energy or just to quiet down your stomach…if she’s a bit restless…

So, here are some terrific and healthy snack ideas that you can take to the couch for movie night – or anywhere.

Nuts & Bolts

What you will need:

• 4 cups bite-size shredded wheat
• 1/3 cup melted butter
• 1 1/2 cups pretzel sticks
• 1/2 cup dry roasted peanuts
• 1/2 cup raisins
• Garlic powder

What to do:

Spread shredded wheat out in a cake pan. Cover with melted butter and sprinkle on some garlic powder to taste. Bake at 350 degrees for 15 minutes. Add pretzel sticks, peanuts and raisins. Keep in airtight container.

Serving size: 1/4 cup

Oven Corn Chips

What you will need:

• 12 corn tortillas (thin)
• 2 teaspoons olive oil

What to do:

Preheat oven to 350 degrees. Brush each tortilla with a small amount of oil. Cut tortillas into 8 pie-shaped wedges. Arrange chips in a single layer on a cookie sheet, which has been sprayed with non-stick spray. Bake until crispy and slightly brown, about 10 minutes. Serve with your favorite bean dip or salsa.

Servings: 96 chips
Serving Size: 16 chips

What chip would be complete without a dip?

Artichoke Dip

What you will need:

• 1 cup light mayonnaise
• 1 cup grated parmesan cheese
• 1 can artichokes packed in water, drained
• Dash of garlic salt

What to do:
1. Mix all ingredients in a food processor and purée until artichokes are chopped fine.

2. Pour mixture into 8” x 8” glass baking dish. Bake at 350° F until bubbly, about 30 minutes.

Easy breezy, wealth of health

All you need is love…and that love first comes from what you eat while carrying your growing child…

Be sure to get plenty of water, folic acid and fiber to keep your system nourishing from conception to birth. Round off your baby diet with good lean protein, and fruits and vegetables. You may even find that after your baby is born you have actually trained your body to crave these healthy foods. If you choose to breast feed, this is a very good thing because the milk you give contains the nutrition you take.

It’s just that simple

It is so easy to take good care of yourself and your baby. There is no need to worry or make a fuss because you can get a wealth of great health by keeping your eyes open for great eating right ideas, getting some exercise and staying away from pollutants, smoke and alcohol.

As a parent, you may not be able to do everything right when raising your child. But as a pregnant mother, you can do everything like eat right to make sure your baby starts her way into the world as happy and healthy as she was meant to be.

Cheers!

Have other nutritious recipes to share for a healthy pregnancy?  What are your favorite dishes (or snacks!) to prepare that are easy-to-make and easy-on-your-stomach with many ingredients and nutrients required to satisfy your baby’s nutritional needs, and yours?

 

Recipes courtesy:
voices.yahoo.com
ModernMom.com
babyfit.sparkpeople.com