Certified
Dietitian NYC Pre-natal Nutrition Advice: Healthy, Nutritional, Vitamin-Packed
Snacks for All Pregnancy Cravings
Pregnancy is strange.
Certainly it’s miraculous. But ask any
woman, and she’ll probably tell you it’s uncomfortable, exciting, daunting,
terrifying, painful, overwhelming, nauseating, exhilarating. And, most
definitely, it’s … strange. First a
woman grows an organ – the placenta . Then she grows another human being. It’s the ultimate in awesome biology and
chemistry and whoa!
Add the “opinionmeter”, that doesn’t have
an off switch, in which anybody who sees a woman with a baby belly is an expert
on what she should eat, how much weight she should gain, what vitamins she
needs, the baby needs … and pregnancy becomes incredibly confusing as well.
Just Google pregnancy, and you’ll get millions of sites with “perfect advice.”
There is no universal advice for anything.
And before you change your diet in any radical way, please consult with your
obstetrician to make sure whatever you’re doing will be helpful and healthy. Consider
making an appointment with a certified dietitian who specializes in working
with pre-natal and post-natal moms to help you meet your calorie and nutrition
needs during pregnancy.
That said, all pregnant women need food – healthy foods that satisfy hunger
and boost energy, keep acid reflux and indigestion at bay, and provide
vitamins, minerals, and nutrients that both mom and baby need.
Here are my 5 favorite pregnancy foods and
nutrition tips to quench those pregnancy cravings! They are quick, inexpensive,
healthy and, most importantly, delicious.
- Potato chips: Sometimes
we just get the munchies, and grabbing a bag of store-bought chips
packs a high-fat, high-sodium
punch. Replace potato chips with
oven-baked sweet potato chips or kale chips http://www.maryjanedetroyer.com/baked-kale-chips/.
Roasted pumpkin seeds and toasted almonds
are a great way to curb the potato chip crave and add protein to your day.
- Sweets: Ahhh … now it
might feel like it’s the time to indulge. But high-sugar foods can leave
you low on energy and add empty calories to your diet. Replace
store-bought cookies with pumpkin bran muffins http://www.maryjanedetroyer.com/pumpkin-bran-muffins-recipe/.
Make a batch and freeze them to keep them fresh. These low-sugar,
high-fiber muffins hit the spot when it comes to curbing the sweet-tooth
crave (replace the pumpkin with carrots and zucchini if you’d like). If
you’re in a rush and don’t have time to bake, replace cookies and cakes
with cut-up fruits and berries with a dollop of vanilla yogurt. Mango,
papaya, strawberries, kiwi. Sprinkle with brown sugar for this sweet
indulgence.
- Acid reflux and indigestion: When your esophagus is on fire, nothing sounds good.
Oftentimes, women who are taking pre-natal vitamins have a tough time with
the high-iron content in the vitamins. Always discuss any discomfort with
your obstetrician. To ease the indigestion try these tactics: eat smaller
portions, sip on liquids, and stand up or sit up after eating. Also,
instead of just slashing foods from your diet, listen to your body. When does your indigestion flare
up? There are no universals, and it’s important to respond to what is
happening to your body instead of automatically taking foods out of your
diet.
- Up the protein:
During pregnancy, women need 10 grams more protein in their diets daily, so find creative
ways to introduce proteins into your snacks. Instead of just eating an
apple, add cheese slices to it. Add
boiled eggs to tuna fish. Cook lentils and add them to your salads. Dip celery or carrots in peanut butter or
hummus for a high-powered protein snack.
Edamame with sea salt is a perfect evening snack when you’re ready
to put your feet up and watch a movie.
Make a black bean, cheese quesadilla for a high-fiber, high-protein
afternoon snack. All of these healthy alternatives boost your protein and
quench the cravings.
- Breakfast cereal:
Starting the day with a healthy, nutritious charge is critical. And we
need things fast and easy. Cereal aisles have up to 130 different brands
of cereals all touting their nutritious values. “Why not reach for
America’s original breakfast cereal, Kellogg’s Corn Flakes? Each serving
has a reasonable 2 grams of sugars and only 100 calories. But wait: it’s
made from refined grain, so it delivers little dietary fiber (1 gram) and
is considered high-glycemic.” (Breaking
the Fast, Harvard Health Letter, www.health.harvard.edu). That doesn’t mean we can’t eat cereal,
but we should be aware of what they may have in excess (sugar and salt)
and what they may lack (fiber). Look for fortified cereals with folate (a
pregnancy must). But there are other options for breakfast when you’re short
on time? Try overnight oats http://www.maryjanedetroyer.com/overnight-swiss-oats-fruit-recipe/.
All you need to do is get up and serve. Low-fat yogurt smoothies are delicious. Dump a cup of low-fat yogurt in the blender with your favorite berries, banana, and blend. Top with almonds or granola for a power breakfast. And lunch for breakfast? A grilled cheese sandwich with whole grain bread and mozzarella cheese is a quick, delicious way to start off your day.
Being mindful of what you’re eating while
pregnant will also help you form healthy habits that will stick throughout your
life. For those moms-to-be out there, I wish you a healthy, nutrient-packed
pregnancy.
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