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Whether you are going out or cooking at home, there are many ways to make your meals more nutritious!
Here are some ideas:
If you're at home
Healthy Cooking Methods: Opt for healthier cooking methods such as grilling, baking, steaming, or sautéing with minimal oil instead of deep frying. These methods will help retain nutrients without adding excess calories!
Add Nuts/Seeds: To increase omega-3s, add in some walnuts/chia seeds/flax seeds into your dishes like salads, smoothies, fruit bowls, etc...
Focus on Whole Foods: Incorporate plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. These provide essential nutrients for both you and your baby's development.
Prioritize Protein: Include protein-rich foods such as lean meats, poultry, fish, eggs, legumes, tofu, and nuts in your meals. Protein is crucial for fetal growth and supports your body's changing needs during pregnancy.
Add Color: Aim for a variety of colorful fruits and vegetables to ensure you're getting a wide range of vitamins, minerals, and antioxidants. Mix and match different types of fruits and vegetables to keep meals interesting and flavorful.
For example:
Add a handful of spinach into your noddle soup or smoothie and such.
-If making ramen soup, use only half of the seasoning provided in seasoning package. This will lower sodium content.
If you're having some meat and rice, add a pop of color with some steamed carrots or other vegetable of your choice.
Incorporate a little salad on the side or side of other vegetables that you like.
Include a piece of fruit for your dessert.
Some ideas that many moms have found to be practical to have nutritious foods quickly:
Cook extra and make single serve meals packages to put in freezer ahead of time, it'll be ready to go you'll just have to warm it up!
Make smoothies, keep various frozen fruits in your freezer, throw in the blender, add in some leafy greens, and enjoy a refreshing and delicious nutrient rich smoothie.
Pre-cut vegetables/fruits and other foods and keep them in the fridge, they'll be ready to cook or be a ready to eat snack.
Make Your Own Bowl
This is one of my favorite things to do at home, whether I don't have many ingredients in my fridge or have some leftovers. You get control of each ingredient and create a personalized meal. Making bowls has become one of my go-to meals because of how easy and delicious they are!
Cook it all in a pan or make it a salad bowl with toppings you like.
Pick a base: rice, quinoa, pasta, noodles, or potatoes. Choose a protein you like (cooked!): meat, poultry, shrimp, eggs, tofu, chickpeas, etc. Then, pick the vegetables of your choice.
Season, add in a sauce you like, and enjoy!
You can also create your own bowl when dining out by simply substituting or adding certain ingredients to your liking.
Click That Button for Some Snack and Meal Ideas!
If you're going out:
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Customize Your Order: Don't hesitate to customize your meal to make it healthier. Request substitutions like swapping fries for baked potatoes or a side salad or by asking for dressings and sauces on the side to control portions.
Choose Grilled or Baked: Opt for grilled, baked, or roasted dishes instead of fried options. These cooking methods reduce added fats and calories while preserving nutrients.
Watch Portion Sizes: Restaurant portions tend to be larger than what you might serve at home. Consider sharing an entrée with a dining companion or asking for a to-go box to portion out your meal.
Be Mindful of Hidden Ingredients: Be cautious of hidden sources of added sugars, sodium, and unhealthy fats in restaurant dishes. You can ask about preparation methods or ingredient lists if you're unsure about certain menu items.
Prioritize Nutrient-Rich Options: Choose dishes that include a variety of nutrient-rich ingredients such as lean proteins, whole grains, and colorful vegetables. These provide essential nutrients for both you and your baby's health.
- Many restaurants offer side dishes, they often serve sides such as zucchini, asparagus, potatoes, brown/white rice, salad, etc... Even if you're out to enjoy a burger or such, getting a shareable or side dish is a great option to ensure you have those important nutrients.
Be sure to enjoy your meals and listen to your body's hunger and fullness cues!
Remember to stay hydrated! If it is challenging to drink water in between meals/during the day, make sure to have some with your meal and snacking times!
You can add fruits to your water for extra nutrients and more flavor!
Make Gradual Changes!
Making small, gradual changes in your food habits is key.
Instead of trying to do everything all at once, focus on making one adjustment at a time. Changing habits in just one day usually doesn't last long. But by making changes that you can keep up with, you set yourself up for success. Slowly adding nutrient-rich foods and making mindful choices overall can help you achieve long-term healthy eating habits. These changes support your well-being throughout pregnancy and beyond, laying the foundation for a lifetime of health for both you and your baby!
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