Some experts say that expecting moms should only be eating the amount of nutrients for two, but sometimes you just want to eat the amount of food for two. We have some great news! You and your little one can be both satisfied and healthy with these meal ideas throughout the day. Here are 4 meal ideas you can add to your diet for the best of both worlds.
Easy going in the morning
Although you wish you could eat a glorious breakfast comprised of protein and coffee to get your day started, that might not be the best idea especially if you frequently get morning sickness.
Something warm first thing in the morning is always a good idea. Decaffeinated green tea is the perfect alternative to coffee and helps keep your coffee cravings at bay. It’s filled with antioxidants and gently wakes you up without making you feel nauseous. Also, a squeeze of lemon in your tea can reduce nausea as well.
Your green tea can then be followed by something a little more substantial like Special K Original cereal (or another flavor depending on your taste and nausea level). For some extra nutritional value and flavor, add a few banana pieces to your cereal. The B6 vitamin in bananas reduces nausea while the potassium, vitamin C and fiber boost your health.
Light and fresh lunch
Once your stomach is settled and your precious bundle alerts you that it’s lunch time, whipping up a chicken spinach wrap is an ideal meal option. Spinach wraps contain healthy levels of folic acid and iron. Spinach wraps also contain less fat and virtually no cholesterol.
The key ingredient to this dish is the nutritious and delicious avocado spread that’ll liven up the flavor as a substitute for mayonnaise. Avocado is not only bursting with fiber, folate, vitamin C, vitamin K, potassium and vitamin B6, but also a great source of monounsaturated fat that helps you’re your cholesterol low. If that’s not enough, it also promotes brain tissue growth of your baby!
Then of course, you get protein from the lean grilled chicken strips in the wrap. Remember, if you’re going to add tomatoes, use as little as possible to avoid heartburn and acid reflux.
Power-packed dinner plate
This next idea is great for those nights when your bouncing baby has mustered a big appetite. Beef stir-fry will provide excellent sources of both iron and protein (if you’re a meat eater). However, red bell peppers are the star of this show! Red bell peppers have been praised for the taste and color they add to dishes, but they also have lots of nutritional value. They contain almost 3 times your daily value of vitamin C which supports immune health.
The beef and peppers work together perfectly in this dish because red bell peppers increase the absorption of the iron the beef provides. Feel free to add carrots, spinach, broccoli or other dark green and leafy veggies for maximum health benefits.
Nothing can compare to a nice, refreshing bowl of fruit. Blueberries offer powerful antioxidants and folic acid, two very important nutrients during pregnancy. Papaya possesses potassium, vitamin c, folate and fiber and is said to reduce heartburn. Strawberries are very popular among soon-to-be moms because they are high in iron which gives you energy during this special time. Try making a fruit salad using these fruits for a highly nutritious mid-day snack.
Now that you have a few meal ideas, try them out and even put your own spin on them to fit your taste buds. Need a check up to understand more about the nutrients your body needs? Schedule an appointment and visit Contemporary Women’s Care.