Yummy Pregnancy Power Food RecipesKatlyn Joy |13, March 2013
When growing a baby, nutrition becomes top priority. However, eating for two doesn't mean eating twice as much. It means eating smarter, making each calorie count. With the 300 additional calories a pregnant woman needs, it's important to have each food choice multitask for you. Have a food that will supply iron, calcium and fiber not just a bag of chips that adds to the calorie count with no real nutritional benefit. To help you do that, here are some recipes that pack a real nutritional punch. Use them as a starting point and examples of how to get your food to pack a healthy wallop.
Power Pregnancy Smoothie
There are times when you want something a little on the sweet side but don't give in and slurp down a soda or a milkshake. Satisfy your sweet tooth and get some good stuff into you as well.
- 1 tbsp. peanut butter
- 1 banana
- 1/2 cup frozen blueberries
- 1/2 cup vanilla yogurt
- 1 cup milk
This smoothie gives you calcium through the milk and yogurt, a big bonus for a growing baby,as well as the fruit servings of banana and blueberries. The banana is also a good source of potassium. The peanut butter has protein to add some power to the drink. Put all ingredients into a blender and blend until smooth.
Pita Chips and Hummus
When you want to grab a bag of chips, go for this healthy alternative. You get protein, a healthy grain serving and will help with a salt craving.
- 1 can of chickpeas (a healthier option is to use dried beans cooked according to package.)
- 1 clove of garlic, chopped
- 1 tsp. salt
- 2 tsp. lemon juice
- 1 tbsp. olive oil
Blend the chickpeas until smooth, then add garlic, salt, and lemon juice. Mix until creamy. Place in a bowl and spoon the olive oil on the top. Serve with whole grain pita chips.
French Toast with Strawberries
For breakfast, a bowl of cereal may be great for rushed mornings, but for a nice hot breakfast with a nutritional boost, go for some French toast. Just skip the syrup and opt for fresh fruit topping instead.
- 2 eggs
- 1/2 cup milk, 2 percent
- 1 tsp. vanilla extract
- pinch salt
- 4 slices whole wheat bread
- 1 cup of fresh strawberries
- 1 tbsp. powdered sugar
Beat together the eggs, milk, vanilla and salt. Dip the bread in the milk and egg mixture and put in a non-stick skillet set on medium heat. Brown on each side of the bread. Top the French toast with sliced strawberries and dust the top with a sprinkling of powdered sugar.
Salad and Sandwich Lunch
Put together a big bowl of salad and consider adding as many dark green leafy veggies and other colorful veggies as you can. Some great salad ingredients include broccoli, carrots, cauliflower, bell peppers, chopped hardcooked eggs, and shredded cheese. Top with a mixture of olive oil and vinegar. For a great sandwich go with a tuna salad, to get protein, whole grains and omega-3.
- 1 can tuna, drained
- 1/2 cup of mayonaise
- 1/2 tsp. lemon juice
- 1/8 cup chopped green onions
- 1/8 tsp. paprika
- 1/8 tsp. salt
- 1/8 tsp. pepper
Mix together the ingredients and keep in covered bowl in frig. Serve on a whole wheat bagel or bread.
Strip Steak with Baked Sweet Potato and Steamed Broccoli
For dinner, have a nice hearty but healthy meal. Just be sure not to eat too close to dinner time to avoid the ever-present heartburn that comes with pregnancy.
- 4 oz.strip steak, lean
- Salt substitute
- Pepper to taste
Make sure you cook your meat to a minimum temperature of 165 degrees to make sure it is well cooked to avoid any food borne illness. Place in oven safe dish and bake at 350 degrees for approximately 10 to 15 minutes, turning to bake on each side.
Baked Sweet Potato
For a real nutritionally packed side, go with the baked sweet potato. Microwave the potato for approximately 5 minutes or until nearly cooked then place in the oven to finish baking alongside the steak.
Top with plain yogurt and a sprinkling of salt and pepper. You can add cinnamon for a sweet potato, or add some spice with chili powder and paprika if you prefer to mix your salty/sweet flavors.
Steam a bunch of broccoli and drizzle with butter and sprinkle with Parmesan.
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