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Home » Diet » Eating for Two? What a Healthy Pregnancy Diet Looks Like

With the emotional roller coaster that pregnancy brings, it can be daunting for pregnant women to take on the additional pressure of eating the "perfect" pregnancy diet. The good news: There is no single perfect diet for pregnancy. The best way for expectant mothers to meet their nutritional needs is to focus on consuming an overall healthy diet, with a variety of vegetables, fruits, whole grains, lean meats or meat substitutes, and low-fat dairy or dairy substitutes.

Here's a sample meal plan for moms-to-be, one that meets their needs for all of the food groups and provides about 2,000 calories:

Breakfast: 1 cup of regular oatmeal cooked with skim milk rather than water; add in 1/2 cup of frozen unsweetened raspberries, 1 ounce of chopped walnuts (about 14 nuts), and a drizzle of honey for sweetness. Enjoy a decaf latte made with skim or soy milk.

Provides: 2 ounces of whole grains, 1/2 cup of fresh fruit, 1 3/4 cups low-fat dairy, and 2 ounces of protein. With this breakfast, Mom will get plenty of fiber to help prevent pregnancy constipation and hemorrhoids, as well as protein, calcium, and potassium.

Morning snack: 1/2 cup of pineapple chunks with 1/2 cup of low-fat cottage cheese.

Provides: 1/2 cup of fresh fruit and 1/4 cup of dairy. Pineapple offers vitamin C as well as the trace mineral manganese, while cottage cheese gives a great boost of protein.

Lunch: A bowl of lentil soup with about five whole-grain crackers; a whole-wheat pita filled with low-fat cream cheese and tomato and cucumber slices; and 1/2 cup of frozen yogurt for dessert.

Provides: 1 1/4 cups vegetables, 3 ounces of whole grains, and 1/2 cup of dairy. Legumes like lentils are great for pregnant women because they deliver a dose of fiber as well as protein. The frozen yogurt will satisfy a sweet tooth, while also supplying some more calcium.

Afternoon snack: Hummus with jicama and carrot slices.

Provides: 1 1/4 cups vegetables. Hummus is a great alternative to meat, as it's considered a complete protein. The veggies provide a source of water, helping with hydration, as well as vitamin A.

Originally posted here:
Eating for Two? What a Healthy Pregnancy Diet Looks Like

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Home » Diet » Eating for Two? What a Healthy Pregnancy Diet Looks Like