How to Eat Healthy During Pregnancy

The whole concept is to be nourished, full and satisfied when you're pregnant. Eat a variety of foods. Do not worry about portions; just eat until you’re content. Make choices. If you are eating rice, then no beans, corn, bread or potatoes. If you are having dessert, then don't have bread at that meal. Eat soups and beans and vegetables because they are high in fiber and will make you full. Food is not your friend, nor your enemy. If you overeat, you are not bad. If you eat well, you are not good. Retrain yourself. You’ll never be perfect, but you can try to modify your behavior. Here is how.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Fruit with peanut or almond butter
• Nuts
• Lentils or split pea soup
• Sliced turkey with dijon mustard/soy mayo mixture
• Hard-boiled egg
• Whole Wheat pasta with vegetables
• Broiled fish with vegetables
• Baked Eggplant Parmesan with vegetables
• Veggie or turkey burgers
• Tuna salad
• Grilled chicken breast
• Salad with feta or sheep's milk cheese
• Tofu salad
• Eggs
• Vegetables
• Whole grain cereal or bread
• Brown rice
• Cheese, if you like

How to Choose Snacks

1. Snacks are a crucial part of a pregnancy; after all you are eating for two! Make sure that you eat when you are hungry; don't withhold food from yourself.
2. Fruit with spread is an excellent choice for a snack. Feel free to have a protein with a spread to keep your body fully nourished.

How to Choose Dinner Foods

3. Vegetables are key with each and every dish. They provide you with proteins that you and your child need!
4. Don't be afraid to try other types of foods, so you don't get bored with the same dishes.

How to Choose Lunch Foods

5. An excellent choice for a midday meal is vegetarian or turkey chili with vegetables or salad.
6. Lowfat tuna salad on one slice of whole grain bread or light whole grain english muffin is a wise afternoon pick. Make sure to have greens or a vegetable as a side.
7. Grilled chicken breast or salmon over salad/or with roasted vegetables, served with brown rice makes a healthy and tasty lunch. And don't forget to top off your salad with vinaigrette dressing.

How to Choose Breakfast Foods

8. Have a vegetable omelette or frittata using one real egg mixed with egg whites. If veggies make you nauseated, just have low-fat cheddar or feta. Spinach is light and soft, so it shouldn't be too much trouble to digest.
9. Whole grain cereal with skim or soy milk or whole grain bread with a fruit spread is an excellent choice to start off your day. Add a side dish of fruit for a well-balanced breakfast.
10. Egg white whole grain french toast with a low-sugar syrup or fruit preserves is a tasty dessert-like breakfast that will fill you up, but get you the nutrients you need.

Tips & Warnings

• Nuts are a great snack, but can be difficult to digest.
• Don't skip breakfast. It's a must.