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What to Eat When You're Pregnant

Friday, March 14, 2008

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You've heard everyone's food horror stories from the moment you announced you were pregnant. Pistachio ice cream and salsa? Pickles with candy corn? You swore you would resist the sickly food combinations ... but slowly it's getting difficult to resist the third helping of pancakes in the morning.

So, what to do? iMag turned to nutritionist Keri Glassman for help. Glassman is a renowned NYC nutritionist that has teamed up with maternity fashion designer Liz Lange to better educate pregnant women about pre and post-natal nutrition and the importance of healthy snacking. Does that mean you should halt your cravings altogether? Not at all — however, just like every other time in your life, snacking should be limited and combined with a healthy diet. (That means not substituting cotton candy for dinner tonight!)

Here is a sample menu from Glassman, which integrates all of the food groups you need to stay healthy during your pregnancy. Craving something from your "do not eat" checklist the doc gave you? If so, click here and check our our alternative menu for sushi, alchohol ... even coffee!

What to remember EVERY day:

• Make sure to take your pre-natal vitamin daily.

• Get in at least 8-10 glasses of water every day.

BREAKFAST

• 1 cup Optimum Power

• cereal (or fortified whole grain cereal)

• 1 cup skim milk

• 1 hardboiled egg

SNACK

• 1 0% Total Greek Yogurt ( or nonfat plain)

• 1 cup sliced strawberries

LUNCH

• 1 whole wheat wrap spread with 4 tbsp. hummus, baby spinach, sliced cucumbers and carrots

• Side salad with 2 tsp olive oil and balsamic vinegar

SNACK

• Trail mix of 8 chopped walnuts, 2 chopped dried apricots and � oz. dark chocolate chips

DINNER

• 4-6 oz. broiled tilapia

• Steamed spinach

• � cup of lentils

SNACK

• 2 fiber crackers with 2 tsp chocolate soy nut butter

BREAKFAST

• 1 Thomas� light multigrain English muffin topped with 1 scrambled egg and 1 slice low fat cheese

SNACK

• Smoothie made with 1 cup skim milk, 1 cup berries, 2 tbsp. wheat germ and ice

LUNCH

• Chopped salad with carrots, cucumbers, celery, peppers, jicama, 1tbsp. soy nuts and 6 oz. firm tofu, tossed with brown rice vinegar and lemon juice

SNACK

• 1 slice Women�s Bread by French Meadow with 2 tsp. almond butter

DINNER

• 2-3 4-6 oz.turkey meatballs with � cup Colavita enriched marinara sauce over � cup Barilla Plus pasta and side salad and 1-2 Tbsp. Parmesan cheese

SNACK

• � cup frozen pureed banana topped with 1 tbsp. chopped almonds

BREAKFAST

• 1 Kashi GoLean waffle (or any whole grain waffle) topped with 2 tsp. almond butter

• 1 cup skim milk

SNACK

• � cup lowfat cottage cheese

• 1 cup blueberries

LUNCH

• Spread 2 large romaine lettuce leaves with mustard and layer 4 oz. grilled chicken, 1 oz. part skim mozzarella cheese, 1 peeled, chopped cucumber and 1 chopped red pepper. Roll up to make lettuce wraps

SNACK

• 1 cup edamame sprinkled with sea salt

DINNER

• 4-6 oz. wild salmon

• Saut�ed baby bok choy

• 1/2 cup quinoa

SNACK

• 1 oz. Cabot cheddar cheese

• 1 small apple

BREAKFAST

• � cup Kashi Good Friends cereal layered with � cup plain nonfat yogurt and 10 chopped almonds

SNACK

• 1 cup mango and papaya slices

LUNCH

• 1 cup of black bean soup with a mixed green salad and 2 tsp olive oil and red wine vinegar

SNACK

• Seaweed wrap

• 1 cup chopped carrots and red cabbage

• 1/4 cup soy nuts

• 1 tbsp. ginger dressing

• Wrap in 1 piece of Nori

DINNER

• 4-6 oz Bison steak (or lean filet) with 1 small baked potato and roasted asparagus

SNACK

• Decaf chai made with skim milk and 10 almonds

BREAKFAST

• Omelet made with 1 whole egg an 1 egg white with mushrooms, peppers, spinach and 1 oz. low fat cheddar cheese

•1 slice whole wheat toast

SNACK

• 1 cup plain yogurt

• 10 almonds

• 1 tbsp. wheat germ

LUNCH

• Baby spinach salad with cherry tomatoes, red onions, 4 oz. grilled lean steak and 2 tsp. olive oil and balsamic vinegar

• Small whole wheat roll

SNACK

• 2 fiber crackers with 2 tbsp. hummus

DINNER

• 1 veggie burger on a whole wheat bun with 1 slice low fat cheddar cheese

• Baked sweet potato fries

SNACK

• 2 strawberries with 2 tsp. chocolate soy nut butter

BREAKFAST

• 1 packet Uncle Sam�s instant oatmeal made with skim milk and sprinkled with • 1 tbsp. ground flax seeds.

• 1/2 cup low fat cottage cheese

SNACK

•1 small apple with 2 tsp. almond butter

LUNCH

• Tuna salad made with 4 oz. chunk light tuna packed in water, 1 tsp. drained capers, chopped celery and carrots mixed with lemon juice. Place over bed of lettuce and tomatoes

• 2 fiber crackers

SNACK

• 2 hardboiled eggs

• Baby carrots and celery sticks

DINNER

Stir-fry: Saut�

• 4-6 oz boneless, skinless chicken breast (in Spectrum or Mazola cooking spray), mixed vegetables, and reduced sodium soy sauce

• Serve over 1/3 cup brown rice.

SNACK

• 1 small apple, cored, sprinkled with cinnamon and chipped walnuts and baked until soft