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| Pregnancy diet |
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During your pregnancy you will need to increase your caloric intake to help nurture the baby. The old saying says, "you're eating for two," but that does not mean to double your calories. You should intake approximately 300 additional calories daily throughout your entire pregnancy. Eating 4-6 smaller meals a day instead of three bigger ones may help relieve heartburn and discomfort that you feel as your baby grows bigger. It is critical for you to get all essential vitamins and minerals. It is recommended that you take a prenatal vitamin prior to and during your pregnancy. These can either be purchased at a store or prescribed by your physician. In addition to taking vitamins, you should also eat a healthy well-balanced diet. In order to get the nutrients that you and your unborn baby need, you should eat a well-balanced diet during your pregnancy. You don't have to give up all of the foods that you love. Just need to eat smart and make sure that most of your choices are healthy ones. Remember that fatty foods and sweets don't give your baby enough of what they need to grow. It is suggested that you plan your meals to include these basics: • 6 - 11 servings of grain products • 3 - 5 servings of vegetables • 2 - 4 servings of fruits • 2 - 3 servings of meat and protein foods • 4 - 6 servings of milk products • 6 - 8 glasses of water, fruit juice, or milk • Limit the amount of fatty foods and sweets This may seem like an awful amount of food to consume in one day. Keep in mind that the servings sizes that we typically eat are usually more than one serving. Some examples of 1 serving are equal to the following: Grain: ~1 cup cereal ~1 small tortilla ~1 slice bread ~1 small pancake ~1/2 cup cooked rice or pasta Vegetables: ~1 cup vegetable juice ~1 medium baked potato ~1 cup raw or cooked vegetables ~2 cups raw, leafy greens (salad) Fruit: ~1/2 cup 100% fruit juice ~1/2 cup fresh, frozen or canned fruit ~16 grapes ~1 small orange ~1 small apple ~1 small banana Dairy: ~1 cup milk ~1 cup yogurt ~2 ounces processed cheese ~1 1/2 ounces of natural cheese Protein: ~1 egg ~1/2 cup nuts ~1 tablespoon of peanut butter ~3 ounces of lean meat (about the size of the palm of your hand) Homework: Diet and nutrition week Create a weekly menu to follow for one week of your pregnancy. Be sure to include all of the recommended daily food groups, the proper amounts of each group, and the enough calories for both you and your baby. Below is a sample menu that I created and followed for one week on my pregnancy. Not only did it help me feel great, but it also made our weekly trips to the grocery store so much easier! It was nice to be able to make out a grocery list based on the weekly menu. Monday: Breakfast - 1 cup oatmeal 1 cup orange juice Snack - 1 small apple 1 string cheese 8 ounces water Lunch - 2 slices whole wheat bread 2 ounces lean turkey breast 1 1/2 ounce of cheddar cheese Fruit cup 10 Wheat Thins 4 celery sticks 8 ounces water Snack - low fat yogurt 8 ounces water Dinner - Grilled chicken sliced 2 cups raw leafy greens 2 tablespoons raspberry vinaigrette dressing 8 ounces milk Snack - carrot sticks 8 ounces water Tuesday: Breakfast - 1 cup cold cereal w/ strawberries 1 cup milk (in cereal) 1 cup apple juice Snack - banana 1 string cheese 8 ounces water Lunch - 2 slices whole wheat bread 2 ounces sliced chicken breast 1 1/2 ounces cheddar cheese Fruit cup Baked lays 8 ounces water Snack - low fat yogurt 1/2 cup nuts 8 ounces water Dinner - pork fajitas 3 ounces grilled cut pork 2 small tortillas Shredded cheese Lettuce 8 ounces milk Snack - ants on a log 1 tablespoon peanut butter 4 celery sticks Raisins 8 ounces water Wednesday: Breakfast - 1 scrambled egg 1 slice whole wheat toast 1 cup milk Snack - 1 small orange 1 string cheese 8 ounces water Lunch - Leftover pork fajitas 1 small tortilla 3 ounces grilled pork Shredded cheese Lettuce 8 ounces water Snack - low fat yogurt 8 ounces water Dinner - spring pot roast with vegetables 3 ounces beef roast 1 small cooked potato 1 cup cooked carrots 8 ounces milk Snack - 2 cups popcorn 8 ounces water Thursday: Breakfast - 1 cup oatmeal 1 cup orange juice Snack - 1 small apple 1 string cheese 8 ounces water Lunch - leftover pot roast 3 ounces beef roast 1 small cooked potato 1 cup cooked carrots 8 ounces water Snack - low fat yogurt 1/2 cup nuts 8 ounces water Dinner - 1 cup spaghetti 1 cup pasta sauce 1 slice garlic bread 2 cups raw, leafy vegetables 8 ounces milk Snack - 10 Wheat Thins 8 ounces water Friday: Breakfast - 1 cup cold cereal with blueberries 1 cup milk (in cereal) 1 cup apple juice Snack - banana 1 string cheese 8 ounces water Lunch - Grilled chicken sliced 2 cups raw leafy greens 2 tablespoons raspberry vinaigrette dressing 8 ounces water Snack - low fat yogurt 8 ounces water Dinner - 3 ounces ground turkey 2 small tortillas Shredded lettuce Shredded cheddar cheese Sliced tomatoes 8 ounces milk Snack - 1 cup raw carrot sticks 8 ounces water Saturday: Breakfast - 1 scrambled egg 1 slice whole wheat toast 1 cup milk Snack - 1 small orange 1 string cheese 8 ounces water Lunch - 2 slices whole wheat bread 1 cup egg salad Lettuce Fruit cup 8 ounces water Snack - low fat yogurt 1/2 cup nuts 8 ounces water Dinner - Chicken stir fry 3 ounces grilled chicken 1 cup mixed vegetables 1 cup cooked rice 8 ounces milk Snack - ants on a log 1 tablespoon peanut butter 4 celery sticks Raisins 8 ounces water Sunday: Breakfast - 1 cup oatmeal 1 cup orange juice Snack - 1 small apple 1 string cheese 8 ounces water Lunch - 2 cups vegetable soup 2 cups raw leafy greens 2 tablespoons of raspberry vinaigrette dressing 8 ounces water Snack - low fat yogurt 8 ounces water Dinner - 3 ounce boneless skinless chicken breast 2 cups steamed vegetables 8 ounces milk Snack - 2 cups popcorn 8 ounces water |
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