Looking for Simple Healthy Ways of Eating

As an expectant mother to my second child, there is always concern about weight gain, being older and wondering how this pregnancy will compare with your first. The easiest way to eat healthy is "think color!" The more color in your food choices, the more vitamins and nutrients you will be putting in your body. Rule of thumb is each meal should have a balance of the following: quality carbohydrate (baked potato, sweet potato, brown rice, pasta (in moderation) and general whole grains; quality protein (lean chicken, meat, fish, low-fat dairy) AND healthy fats. Try to stay away from processed ANYTHING - limit the amount of "white" foods you eat (white pasta, white breads, etc.) as that means there are few nutrients in those items. As you know, your appetite changes with pregnancy so five small meals (vs. three big meals) is usually better for you. Include low-fat dairy products (milk, yogurt and cottage cheese) and they are high in protein and calcium...which you need. Leafy, colorful vegetables, fortified cereals and beans will provide Folic Acid...and it is ALL about moderation! Allow yourself a sweet treat here and there but before indulging, make SURE you've put healthy items into your body so that baby of your will grow strong and healthy!!!

I just read a really great and simple tip (from a food reviewer, so she's really tempted to eat too much!). Always order (or make) an extra salad or veggie with each meal, and make sure you eat all of that. Then you won't be so tempted to eat so much of the less healthy stuff because you're full. So if you eat pizza, have one slice of pizza and a large salad instead of three slices of pizza. Another easy tip is to have as much color on your plate as possible - a plate of fried fish and chips, for example, is going to be all brown, but fresh fish, a green veggie and baked sweet potatoes is much better for you. Finally, I have really good luck with sitting down before I make our grocery list and figuring out what meal we are going to eat every night of the week. That way I can figure out how to get a whole variety of foods in over the course of the week, and I don't have to make a million runs to the supermarket, and I don't end up eating as much "back-up freezer food" or take-out (which is expensive anyway). If you are interested in a sample week, let me know.

I looked up what all the "super foods" were and went with that. I now love it and will only feed my daughter super foods. Good luck

I am 22 weeks just like you and I went to a nutritionist to really manage my weight gain with this pregnancy. She suggested eating 3 meals and 3 snacks. At your lunch and dinner your plate should be 1/2 vegatables, meat or protein the size of a deck of cards and 1/4 plate of whole grains. For snacks, you should try to get in some protein for at least two of them...(cott cheese, nuts, cheese, peanut butter, eggs, edamame (soybeans)

I don't think there are any magic foods..just try to avoid white flours and eat lots of veggies and protein. Protein is the one thing that your body can not make for your developing baby...so be sure to eat enough.

Good luck,

L.

reguarding portion controll

most people need
2 servings of fruit group (1 piece or 1/2 cup canned)
3 servings of vegg group(same as above)
4-6 ounces of meat group(or protien equivalent)
2-3 servings of milk group (8 fluid ounce or 1oz cheese)
6-8 servings of bread group ( read the package to see how much is one serving)

most pregnant women only need to increase their
intake by 200 calories a day. that is just choosing 2 extra servings a day from any 2 groups.

A really great website to go to is www.sparkpeople.com. It's free and you can set up meal plans, and find great ways to eat healthy and exercise right. I've been on it for 1 year and I've lost 30 pounds. Not that you're trying to lose weight at this point, but it helped me learn what's healty and what isn't.

I find that one good way to get your diet healthier is to concentrate on small changes so you don't get overwhelmed. Start by concentrating on eating several veg and fruit servings every day and soon you will find that you are just naturally replacing bad food with good food. This is the best time of year for this because you can so easily get fresh local food at farmers markets and veg stands.

Definitely switch to whole grain products. Wheat bread is often just white bread with coloring, you need 100% whole wheat or other whole grain. Whole wheat pasta, as someone else suggested, may take a little getting used to, but it is really yummy and the white stuff is really pretty devoid of nutrition.

Absolutely switch to organic dairy and meat and check out what they called "the dirty dozen" it is a list of fruits and vegs that are very pesticide-laden. At the very least those should be avoided.

I personally try to avoid high fructose corn syrup, which is in absolutely everything. I do a lot of baking and always read labels.

And don't forget good fats. They are especially good for your developing baby and your toddler.

And don't give your toddler juice. Get her drinking water at a young age and she will be happy to do so. Juice is a lot of sugar and much of what is marketed to kids is really just soda masquerading as something else. My 22 mo old doesn't yet know that juice exists and that's the way I like it.

Enjoy the process; eating healthy feels great!

My husband and I have been reading and doing a lot with the Weston Price way of eating - it's definitely not the standard American diet but everyone I know that eats this way is so so healthy and it's more like the way our ancestors ate, before processed foods and artificial sweeteners came around. Can check it out at www.westonaprice.org - the cookbook that really explains it well is "Nourishing Traditions" by Sally Fallon.
M.

Hi J.,

Check out Leanne Ely's cookbooks. Simple, easy, healthy and fast. She is a consultant on www.flylady.net Really helped us out with our 7 m.o. Good luck.

Hi,

I see yu have already received lots of advice and I didn't read it all, so forgive me if I am repeating. I am 28 weeks along and eat very healthy. My midwife recently said that each meal should have a protein, a whole grain, and a fruit or veg. It is a good rule. Good luck!

Look for a book called Ultrametabolism. Easy to read, understand. It makes a lot of sense- you will see. Lists foods, vitamins, etc. Natural, organic. Good stuff!

Without knowing how you're eating now, I think the most important thing to remember about eating is you should eat what's in season. Go to farmer's markets and get some fresh, local fruits and veggies. Eat organic as much as you can (it's better to keep chemicals out of your body, especially since you're pregnant). If you're a meat-eater, get lean meats like chicken or fish. You should also make sure you drink lots of water.
As far as portion control is concerned, if you think you may be eating too much, try using smaller dishes. Instead of eating your meals on large plates, use the smaller plates. I've heard (and I think it's true) if you take a deep breath while you're eating, that means you're done.
Don't feel bad about having snacks, just make sure they are healthy. Yogurt or a piece of fruit or even making your own smoothie.
I hope these are the kinds of tips you were looking for.

This is a great time to be thinking of this, while you are pregnant but also as your 1 year old is getting started on solid foods. It's a great time to introduce new flavors and textures, and get healthy eating habits started early.

If you haven't already, make simple switches from regular pasta to whole grain, white bread to whole grain, etc. - same with cereals, rice, and so on. Sometimes I use a rice pilaf mix, but I dilute the salt by adding more water and another cup of plain brown rice. If I steam vegetables, I never pour that leftover water down the drain! I freeze it in plastic containers or ice cube trays, and then use it whenever I make any grain that absorbs all the water - rice, couscous, etc.

Use leftover veggies, including things like the stems of broccoli, and grind them up in the food processor, adding it to pasta sauces.

Switch to olive oil (extra virgin if you can, otherwise light) and canola oil. Use canola when you have to heat something up really hot - olive oil smokes at high temps but it's great for vegetables.

I give my son some phenomenal pancakes made with whole grains or whole wheat flour, soy milk boosted with powdered soy protein powder, wheat germ, ground flax seed, oats, eggs or egg substitutes whatever I have on hand. Use any recipe for whole wheat pancakes, and just mix until you get the right consistency. I make "Power French Toast" with whole grain bread - I like Stop & Shop's Nature's Promise Flax & Grain, but any bread with lots of holes in it will work. Make a batter with eggs and soy milk enhanced with soy powder, whip it in the blender, and dip the bread in it. The holes help absorb more of the protein in the batter so each bite has lots of nutrition. Then you can put on a little maple syrup with no guilt!

I read that you should check labels- if the first five ingredients contain any of the following, pass it up: high fructose corn syrup, enriched flour (which is flour stripped of most of its nutrition and then with a little bit put back), sugar, salt or partially hydrogenated oils.

There are a lot of great recipes on Rachael Ray's website or in her magazine. A lot of them take no time at all. Her motto is "everything in moderation" - you can still have some treats and old favorites, but make them in new ways with very little effort.

Jessica Seinfeld wrote a cookbook with a lot of great ways to get veggies into her kids - I know there was some controversy about whether her book was all original or whether she "borrowed" from other books, but the principle is there, as are some great ideas. Check out other books too - I think "The Sneaky Chef" is one.

Have fun and have a great pregnancy!

I love stirfry for healthy eating. Make some rice. Cook up some chicken, beef, tofu whatever and let cook. Throw in frozen veggies that you like. Turn to medium heat. Add soy sauce, salt and pepper and stir once and a while. When veggies are cooked serve over rice. Healthy, yummy and easy. This is my fav of all time.

My husband and I also try to eat healthy.We make alot of things with ground turkey.Meatballs,meatloaf a meat sauce for pasta.We actually love it.We hardly ever eat red meat.My son doesn't really like red meat nor do I.We also make pizza on the grill with tomatoes light cheese and lots of veggies(pre-cooked).Chicen fajitas are very easy and healthy.Also quesadillas with lots of grilled veggies.We will alot of the time time pre cook the chicken and have three meals.Hope this helps. T.

I have assembled meals at Dream dinners (they have a healthy options menu). You put the meals together there you can prepare lots of meals and then freeze them.. they are fees ingredients with little or no preservatives but the meals are there when you need them with instruciotns on how to prepare. Most meals take only about 30 minutes to cook once defrosted and it has really helped our portion control because there is only so much to go around. I tend to overcook and we have alirttle bit for left overs (lunch the next Day) and we are a fmaily of five I usally prepapre the 6 serving meals but you and you rhubby could get by on the 3 serving meals..My daughter even liked them when she wa sold enough for solid food. they have a website and the compnay is called Dream Dinners so you should check it out! We love it!