There are no special diets for pregnant women, but following a well-balanced, healthy diet is always recommended. Take a look at some healthy recipes for pregnant women that are beneficial for the growing baby, as well as the mother.
Staying healthy during pregnancy is not just a doctor’s recommendation, but a necessity. The choice of foods a mother-to-be makes affects her health and the health of her unborn baby. There are many people who advice mothers on what you should and shouldn’t eat, the exercises you should follow, and the kind of lifestyle changes you’ll require to implement. Every expecting mother searches for healthy and nutritional recipes that is favorable for her baby and herself. And we all know that at times, they get irresistible and strange cravings for certain kinds of food. When you’re pregnant, it is possible that you might start liking the foods you once used to hate. The recipes for pregnant women mentioned below have staying power, as they are adaptable to all types of foods you may want to consume, at any given time of the day. These recipes will aid you in staying on track to eat wholesome foods that are nourishing for you and your baby.
Just because you are pregnant, doesn’t mean you should eat for two. Consuming adequate nutrients for you and your baby is what is essential. So if your balanced diet is lacking crucial sustenance, you may be left depleted. The gynecologist will recommend you include lots of protein, iron, folate, carbs, and calcium in your regular diet. Along with that, you will require to eat lots of fresh fruits and vegetables, and also drink lots of fluids (water and milk). You will have to cut down on aerated and caffeine drinks. Following a proper diet chart for these nine months and after that are very crucial. Which is why, if you wish to find some healthy recipes, then you’ve come to the right place.
Healthy and Delicious Recipes
The recipes which are mentioned below, are categorized for an entire day ~ breakfast, lunch, snack, dinner, and dessert. There are times when the entire table will be filled with delicious treats and you must be having a hard time deciding if you should or shouldn’t eat them. No matter what your dilemma is, these recipes can be balanced in all the stages.
Start your day with a hearty and nutritious breakfast or brunch. With these recipes, you will satisfy yourself and the little one inside you. Also, the most wonderful part about breakfast is that you avoid munching on unnecessary snacks during the day. You will have more energy and will have the right balance of nutrients too.
Bulgur Breakfast Bowl
20 dried figs, coarsely chopped
3 tablespoons brown sugar
1 cup 2% milk
¼ cup toasted walnuts, chopped
¾ cup coarse bulgur cereal
Take a pan and fill it with water. Boil it over high heat. Add the bulgur and cook it till it turns tender. This will take about 15 – 20 minutes. Take another small bowl of hot water and soak the figs so that it gets soft. Drain the bulgur and keep the pan back on the stove. Take the figs, squeeze the water out, and whisk it into the cereal. Pour the milk and sugar in it, and keep stirring. Cook it till the sugar melts and pour the hot cereal out in a bowl. Add walnuts on top and serve hot.
Strawberry French Toast
6 slices whole wheat bread
3 eggs, lightly beaten
2 tablespoons strawberry jam
2 tablespoons butter
¾ cup milk
Salt for taste
Sliced strawberries and confectioner’s sugar, for serving
Warm the jam and mix it till it gets loose. Add the milk, eggs, and salt in it as you keep stirring everything in. Take a deep, large pan and place 2 – 3 slices of bread dipped in the egg mixture. Make each sides moist and place them in the pan. Cook both the sides of the French toast till it turns golden brown. Finish making all the French toast and cut them into triangles. Serve with sliced strawberries on top and sprinkle confectioner’s sugar.
If you’re not going to be home in order to cook your lunch, prepare lunches beforehand. You can even try some packaged lunch (only if your gynecologist agrees) and fix your hunger pangs. However, if you do have time to cook lunch at home, help yourself with nice, crunchy salads, sandwiches, and burgers for lunch.
Crunchy Pear Salad
4 cups baby spinach
2 tablespoons balsamic vinegar
2 tablespoons olive oil
2 teaspoons Dijon mustard
1 ripe pear, peeled and thinly sliced
1 shallot, minced
½ cup Parmesan cheese, grated
¼ cup walnut, chopped
Take a salad bowl and mix the spinach and slices of pear together. Take another small bowl and whisk in vinegar, mustard, olive oil, shallot, salt, and pepper. Add the dressing in the spinach-pear mixture and coat evenly. Sprinkle some Parmesan cheese and walnuts on top. Serve immediately.
Lemon-Basil Turkey Burger
3 scallions, chopped
1 lb lean ground turkey
1 bunch fresh basil, chopped
1 cup whole-wheat bread crumbs
Take a bowl and mix all the ingredients together. Mix it properly and divide into 4 even parts. Make thick patties according to your liking. Take a nonstick pan and cook the patties over medium heat for about 10 – 15 minutes. Cook all the sides completely and season with salt and pepper. Add ¼ cup of water in the pan, cover it, and let the patties cook for another 2 – 3 minutes. Place them between the hamburger buns and serve it with mustard and ketchup.
Take a look at these two delectable and irresistible smoothies that will make your mouth water. Both the recipes have good amounts of proteins, fiber, iron, calcium, vitamin C, carbohydrate, and around 320 and 346 calories, respectively.
1 cup low-fat vanilla frozen yogurt
½ teaspoon grated fresh ginger
½ cup peaches, peeled
¼ cup mango juice
Cut the peaches into small slices. Add all the ingredients into a blender and mix it until it turns smooth. Have the smoothie while it’s fresh. You can also opt to refrigerate the leftover and have it later in the day.
2 teaspoons lemon juice
1 small banana, peeled
1 cup frozen mixed berries
½ cup vanilla soy milk
½ cup low-fat vanilla frozen yogurt
Cut the bananas into small slices. Add all the ingredients into a blender and mix it until it turns smooth. Have the smoothie while it’s fresh. You can also opt to refrigerate the leftover and have it later in the day.
Dinners shouldn’t be too heavy. However, once in a while indulgence is fine. But do remember to take a nice walk around the block. And who says you can’t have pasta when you’re pregnant? You sure can and a delicious recipe awaits you. Here’s a quick way to enjoy some fettuccine with Parmesan cheese.
Fettuccine with Turkey and Wild Mushrooms
3 tablespoons fresh dill, minced
3 cups shiitake or Portobello mushrooms, sliced
2 tablespoons toasted pine nuts
2 shallots, minced
1 teaspoon thyme leaves
1 tablespoon olive oil
¼ lb whole-wheat fettuccine
½ cup grated Parmesan cheese
½ lb boneless, skinless turkey breast, thinly sliced
½ cup plain yogurt
Salt and pepper for taste
Cook the fettuccine as per the directions on the box. In a large pan, heat olive oil, add turkey to it and cook for about 3 – 5 minutes. Incorporate the mushrooms, shallots, and thyme and cool for another 5 minutes. Add the yogurt and dill in it. Once the fettuccine is ready, drain it and toss it with the turkey-mushroom mix. Add the Parmesan cheese to it and mix properly. Season the fettuccine with salt and pepper, and sprinkle some pine nuts on top.
1 cup lentils
3 tablespoons extra-virgin olive oil
3 tablespoons shallot, diced
3 tablespoons parsley, chopped
1 tablespoon red wine vinegar
¼ cup scallions, sliced
Salt and black pepper, for taste
Rinse lentils and place them in a bowl with clean water. Bring them to a boil on high heat. After 5 minutes, turn down the heat to a simmer and cook till lentils turn tender. Drain them and keep the water for later use. Next, place lentils in a bowl. Add in red wine vinegar, salt, and black pepper. Mix properly and leave the lentils to soak. After a few minutes, do a taste test to check if you need more salt or vinegar. Take another small bowl to mix extra-virgin olive oil, shallots, scallions, and parsley together. Add this mixture to the lentils and toss properly. Add a little bit of lentil water, which we reserved earlier, if needed. Serve immediately. You can even add diced cucumber, carrot, celery, feta cheese, and sweet peppers in.
My favorite time in the day, as I get to eat yummy treats to satisfy my sweet tooth. You can do so as well with these simple and tasty recipes. But remember, everything in moderation.
2 tablespoons strawberry jam
1 ripe pineapple, cored and peeled
1 ripe pear, cored
1 banana, peeled
1 pink grapefruit, skin and pit removed
1 cup fresh raspberries
Cut the pineapple, pear, banana, and grapefruit into small bite-size pieces. Take a bowl and add all the ingredients in it. Mix the jam properly and refrigerate it for an hour or so before having it. The fruit salad can be refrigerated up to 3 days.
1 quart whole or reduced fat milk
1 cinnamon stick
1 egg, lightly beaten
1 cup sugar to taste
½ teaspoon vanilla extract
¾ cup white rice, steamed
Your choice of chopped fresh fruit
Take a heavy pan and warm the milk, steamed rice, cinnamon stick, and sugar. Keep the heat at medium and when the mixture starts to boil, reduce it to low, and keep stirring from time to time. Do this for half an hour and then take the cinnamon stick out. Whisk the beaten egg in and stir for another 5 minutes over low heat. Add the vanilla, salt, and sugar if needed. Let the mixture cool down and then refrigerate it. Serve the rice pudding chilled with dusted ground cinnamon on it and your choice of fresh fruits.
You can also read the article on high protein recipes for more information. Here is a detailed chart of an entire day on what can be some healthy recipes for pregnant women. Apart from that, you should eat plenty of fresh fruits and vegetables, and whole grains. Avoid eating junk food and fast food as they don’t offer any proteins, vitamins, and other important nutrients for your baby. Engage in non-impact exercises daily to help keep the muscles strong during the birthing stage. May you have a hassle-free pregnancy and birth time.