What to Eat When You're Pregnant

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 ½ oz. dark chocolate chips
DINNER
• 4-6 oz. broiled tilapia
• Steamed spinach
• ½ 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 ½ cup Colavita enriched marinara sauce over ½ cup Barilla Plus pasta and side salad and 1-2 Tbsp. Parmesan cheese
SNACK
• ½ 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
• ½ 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
• Sautéed baby bok choy
• 1/2 cup quinoa
SNACK
• 1 oz. Cabot cheddar cheese
• 1 small apple
BREAKFAST
• ¾ cup Kashi Good Friends cereal layered with ¾ 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: Sauté
• 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
BREAKFAST
Oatmeal Pancake
• ¼ cup egg whites
• ¼ cup oats
• ½ cup fat free cottage cheese
• Ground cinnamon
• Beat eggs with fork and add oats and pinch of cinnamon. Pour in nonstick pan and cook until done.
• Top with cottage cheese and sprinkle with cinnamon
SNACK
• 1 cup pacific roasted red pepper soup
• 2 fiber crackers
LUNCH
• Spinach salad with 4 oz grilled chicken, tomatoes, broccoli, asparagus, ½ cup chickpeas, 8 walnut halves
• 2 tsp. olive oil and red wine vinegar
SNACK
•1 cup enhanced soy milk blended with 2 tsp. natural almond butter and ice cubes
DINNER
•4-6 oz. roasted turkey breast
• 1 cup roasted butternut squash
SNACK
• ½ cup nonfat cottage cheese mixed with 10 chopped almonds and ground cinnamon
• For more Pregnancy Advice, Click here! >>