Iron rich diet
Any red meat will work, and you can take prenatal vitamins but the best source of iron is cooked animal flesh. Certain vegetables are good as well and chicken is a great source of iron if you prefer something with less fat. Steak is a perfect carnivorous treat for your growing baby. Make sure to order a side of broccoli because that too is iron rich.
Crab Salad Sandwhich
Got crabs? You should get crabs, I’m telling you they are the best. Seafood is full Omega-3 and this recipe for crab sandwiches is the best lunchtime snack for you and your baby. Catfish is not allowed. NUTRIENT TOTALS Calories: 564.4 Protein: 33.2 g Carbohydrate: 69.6 g Dietary Fiber: 11.9 g Total Sugars: 9.441 g Total Fat: 20.8 g Saturated Fat: 2.286 g Cholesterol: 110.5 mg Total Omega-3 FA: 1.186 g Calcium: 183.2 mg Iron: 6.462 mg Sodium: 1103 mg Vitamin D: 0 mcg Folate: 87.6 mcg Folic Acid: 0 mcg
Parmesan Chicken Tenders with Marinara dipping Sauce
Who says you can’t go out and still eat healthy? These nutrition facts are a great guide for eating right at any restaurant, where you’re sure to find chicken of a similar fashion. NUTRIENT TOTALS Calories: 649.2 Protein: 50.9 g Carbohydrate: 69.6 g Dietary Fiber: 10.7 g Total Sugars: 19.7 g Total Fat: 22.8 g Saturated Fat: 4.002 g Cholesterol: 92.5 mg Total Omega-3 FA: .222 g Calcium: 231.4 mg Iron: 3.678 mg Sodium: 1171 mg Vitamin C: 68.1 mg Folate: 86.5 mcg Folic Acid: 11.1 mcg Food Folate: 75.4 mcg
Pork and Pineapple Kebabs
Dads are sure to love this one, men have always prided themselves as being the steward of the grill, whether it’s steak or these healthy kebobs you can bet your man will grill them to a perfection that will satisfy your pregnancy cravings and then some. NUTRIENT TOTALS Calories: 640.6 Protein: 35.6 g Carbohydrate: 86.8 g Dietary Fiber: 15.2 g Total Sugars: 28.6 g Total Fat: 19.2 g Saturated Fat: 3.429 g Cholesterol: 71.4 mg Total Omega-3 FA: .187 g Calcium: 75.1 mg Iron: 4.212 mg Sodium: 366.8 mg Vitamin C: 103.2 mg Folate: 101.5 mcg Folic Acid: 0 mcg Food Folate: 101.5 mcg
Nachos
Being pregnant doesn’t mean you can’t have a party! Nachos are the best party treat that you can provide, and if you already have a little one they will love them as well. NUTRIENT TOTALS Calories: 656.8 Protein: 36.9 g Carbohydrate: 70.4 g Dietary Fiber: 11.9 g Total Sugars: 9.806 g Total Fat: 29 g Saturated Fat: 7.082 g Cholesterol: 30 mg Total Omega-3 FA: .44 g Calcium: 712.1 mg Iron: 4.461 mg Sodium: 1517 mg Vitamin C: 9.557 mg Folate: 140.6 mcg Folic Acid: 0 mcg Food Folate: 140.6 mcg
Soup and Bread
The comfort of a warm soup will melt away the stress that carrying a baby will bring. Add some bread and your taste bud and baby will thank you. They might give you a little kick after but don’t worry that just means they like it. This recipe for one of my favorite comfort foods is healthy and delicious. NUTRIENT TOTALS Calories: 200.7 Protein: 7.689 g Carbohydrate: 33.7 g Dietary Fiber: 3.416 g Total Sugars: 2.67 g Total Fat: 4.44 g Saturated Fat: 1.277 g Cholesterol: 3.283 mg Total Omega-3 FA: .892 g Calcium: 126.4 mg Iron: 2.498 mg Sodium: 625.9 mg Vitamin C: .723 mg Folate: 76.5 mcg Folic Acid: 4.82 mcg Food Folate: 71.6 mcg
Vegetarian alternative
Chickpeas, lentils, and tofu are natural sources of iron that won’t offend your ethics. If you don’t eat meat there are more ways than one to make substitutions for a carnivorous craving of meat. This means that your pregnancy diet plan doesn’t need to include meat, so you can stay healthy if you don’t eat it. The Vegetarian Society recommends vitamin C; a small dose of this will help your body absorb iron better.
Hummus
Here’s a great homemade recipe for hummus,
Frozen Yogurt Pops
Natural sources of DHA
DHA is found in most pregnancy supplemental pills, and can be found naturally in fish. Some fish however, are not okay to eat. Levels of mercury will hurt your baby so any fish that would be exposed to it is not healthy to eat. Your baby shares your blood and mercury never gets filtered out of your blood by any of your organs. It stays there, and adding any additional mercury to your blood is unwise during your pregnancy. With that said, DHA is great for your diet and halibut or mackerel is safe for you to eat. Calories: 210 Protein: 6 g Carbohydrate: 32 g Fiber: 3 g Fat: 7 g Saturated fat: 1 g Sugars: 2 g Calcium: 24 mg Sodium: 597 mg Frozen yogurt pops anyone? It’s as easy as buying some yogurt and adding a stick. Just make sure to get a cute tray for your frozen treat and store it in your freezer. Great for any hot summer day, especially if you’re pregnant and wanting to cool off, it’s also full of nutrients, and more so than a flavored ice pop. NUTRIENT TOTALS Calories: 100 Protein: 6 g Carbohydrate: 18 g Fiber: 0 g Fat: 0 g Saturated fat: 0 g Sugars: 16 g Sodium: 130 mg This treat needs no introduction, I’m practically salivating myself and don’t have the extra amount of hunger of a pregnant woman. If you’re planning on making this treat it does make enough for two. Sharing is caring they say, who better to share it with than your baby’s father? NUTRIENT TOTALS (with non-fat yogurt) Calories: 132 Protein: 8 g Carbohydrate: 25 g Fiber: 2 g Fat: 0 g Saturated fat: 0 g Sugar: 20 g Calcium: 105 mg Sodium: 29 mg Salads are low calorie meals that won’t send your gastrointestinal system into a bind. They also have, with the right ingredients the variety of nutrition that you and your growing baby need. NUTRIENT TOTALS Calories: 542.7 Protein: 27.4 g Carbohydrate: 66.9 g Dietary Fiber: 20.7 g Total Sugars: 7.892 g Total Fat: 21.4 g Saturated Fat: 5.26 g Cholesterol: 20 mg Total Omega-3 FA: .401 g Calcium: 360 mg Iron: 5.411 mg Sodium: 394.3 mg Vitamin D: 0 mcg Folate: 415.8 mcg Folic Acid: 0 mcg
Loaded Pesto Veggie Burger
NUTRIENT TOTALS Calories: 549.1 Protein: 33.2 g Carbohydrate: 55.4 g Dietary Fiber: 11.8 g Total Sugars: 13.3 g Total Fat: 22.2 g Saturated Fat: 7.257 g Cholesterol: 30.1 mg Total Omega-3 FA: .356 g Calcium: 413.5 mg Iron: 3.905 mg Sodium: 867.8 mg Vitamin D: .312 mcg Folate: 125.3 mcg Folic Acid: 0 mcg
Stuffed Acorn Squash
NUTRIENT TOTALS Calories: 641.7 Protein: 23.6 g Carbohydrate: 110.2 g Dietary Fiber: 16.2 g Total Sugars: 6.101 g Total Fat: 16.5 g Saturated Fat: 3.59 g Cholesterol: 6.8 mg Total Omega-3 FA: .438 g Calcium: 362.5 mg Iron: 7.457 mg Sodium: 763.8 mg Vitamin C: 55.4 mg Folate: 198.2 mcg Folic Acid: 0 mcg Food Folate: 198.2 mcg
Energy drinks
Careful — not too much! One of them would be okay, and many have things like niacin and B12 in them. You’re safe to have caffeine in small amounts, but some energy drinks would exceed the recommended amount for a pregnant woman. You can find natural sources for any of the supplements found in prenatal multi-vitamins.
Folic acid
Any of the vegetarian examples I gave for sources of iron can also be great sources for folic acid. Other natural sources include beets, and the before mentioned broccoli. One cup of beets is about 35% of your recommended daily intake of folic acid. They also happen to be a good source of antioxidants. Your pregnancy diet plan is not complete without a varied diet of vegetables.
Egg Wrap: Full of Folates
Wraps are quick and simple to make. Just scramble some eggs and throw in some vegetables and seasoning, and wrap it up! NUTRIENT TOTALS Calories: 453.4 Protein: 26.2 g Carbohydrate: 44 g Dietary Fiber: 6.86 g Total Sugars: .941 g Total Fat: 21.2 g Saturated Fat: 5.989 g Cholesterol: 231.5 mg Total Omega-3 FA: .164 g Calcium: 353.8 mg Iron: 4.448 mg Sodium: 856.6 mg Vitamin D: .438 mcg Folate: 123.6 mcg Folic Acid: 16.8 mcg
You’re hungry right?
Things that are high in fat might be the perfect junk food, or a nice way to ease your anxiety, but too much of things like lipids and glucose will harm your baby. It’s, obviously, not as bad as doing drugs, but your diet is important for your baby’s development in the womb. I really don’t think I should have to say that your diet should not include alcohol. You will need to eat more than you have been eating, but not too much. Most people don’t eat the right things; many of us eat at fast food restaurants or other places that serve food that isn’t healthy. The recipes here will help you fulfill the specific diet needs that your baby will require. All that is missing is someone to come to your house and cook it for you.
The Pregnancy Diet Plan Regimen
You may have a busy schedule, and need a tightly regimented pregnancy diet plan that’s convenient for you. Here are some easy meal ideas for breakfast, lunch, dinner, or a snack:
Breakfast
Breakfast is the most important meal of the day, or if you just enjoy the taste of the sort of meals people usually eat at breakfast have them at midnight.
Lunch
Lunch is one my favorite meals, in fact instead of the “second breakfast” that hobbits tend to enjoy, I prefer second lunch.
Dinner
Snacks
Snacks are going to be a big part of your pregnancy. No one has the time or energy to cook full meals constantly. So be prepared to snack often and not regret one bit of it. Featured photo credit: Photo credit: JefferyW Title: Rib eye steak and fries via flickr.com
