Workout Menu
Exercise during pregnancy is an important part of life for many women. But what foods should be eaten for the workout? Your goal is to avoid hunger pangs by having a light meal or snack. You do not want to overindulge in eating and develop abdominal cramping. Whether you work out in the morning, noon or night, try the following tips to lightly fuel the body before exercising, but not overload your system. Breakfast, Start Your Day Right! Breakfast is simply the most important meal of the day. Your breakfast helps to fuel your brain and body with the energy…
Vegetarian Ideas
The 2005 USDA Food Guide Pyramid favors plant-based proteins (like legumes and nuts), and even recommends fewer servings of meat than before. Research has shown that eating a few meatless meals per week can lower risk of heart disease and may even prolong life. This is simply because vegetarian meals are usually rich in complex carbohydrates, vegetables and fiber, while low in cholesterol and saturated fat. Although the majority of people aren’t vegetarian, you may eat like a vegetarian now and again without even thinking about it. It' in the simple things such as; your morning toast or oatmeal, a…
Replacement Snacks
Healthy Replacement Snacks During Pregnancy If you are eating a well balanced healthy diet while pregnant – then it would be fine to give into the odd craving. However, if you find that you are consistently craving a certain “treat” then you may want to replace that particular food with a healthier alternative. Salty Snacks If you are craving salty snacks, such as crisps, then why not try snacking on the healthier alternative such as: Wholegrain crackers Vegetable chips Pretzels Nuts Sweet Snacks It is not uncommon for pregnant women to crave sweet foods and snacks – especially chocolates and…
Pregnancy Meal Plans – Wednesday
BREAKFAST Cinnamon Oatmeal and a Grapefruit Cinnamon Twist 1 Canned Peaches 1/2 cup Cottage Cheese 1/2 cup Decaffeinated Coffee or Tea 1/2 cup LUNCH Stuffed Tomato and Vanilla Pudding Tomato Whole stuffed with Salmon Salad: Canned Salmon, Celery, Onion, Mayonnaise, Leaf Lettuce 1 Dinner Roll 1 Vanilla pudding 1/2 cup Low fat milk 1 cup DINNER Chicken Chow Mein & Canned Fruit Cocktail Chicken chow mein 1 cup Noodles, chow mein 1/2 Cup Canned fruit cocktail 1/2 cup Low Fat milk 1 Cup SNACK Vanilla Ice Cream and Strawberries Vanilla ice cream 1/2 cup Sliced Strawberries 1/2 cup * Please…
Pregnancy Meal Plans – Tuesday
BREAKFAST Blueberry Muffin and a Nectarine Blueberry Muffin 1 Hot Chocolate 1 cup Nectarine 1 LUNCH Cheese Pizza and Tossed Salad Cheese Pizza 1/4 of 14" Tossed Salad with Salad Dressing, Cheddar Cheese 1 cup Pink Lemonade 1 cup DINNER Roast Turkey & Waldorf Salad Roasted Turkey and gravy 3 ounces Peas 1/2 Cup Waldorf Salad 1/2 cup Dinner Roll & Margarine 1 Low Fat milk 1 Cup SNACK Tasty Trail Mix Tasty Trail Mix 1 cup Orange Juice 1/2 cup * Please note that these meal plans are intended to give ideas only. Since most women crave different foods…
Pregnancy Meal Plans – Thursday
BREAKFAST Cheese Omelet and Orange Juice Cheese omelet, 1 egg and cheese 1 Whole wheat toast with margarine 2 slices Orange Juice 1 cup LUNCH Chicked Salad Sandwich and Broccoli Sandwich: Rye Bread, Canned or Diced Grilled Chicken, Mayonnaise, Mustard, American Cheese 1 Raw Broccoli & Vegetable Dip 1/2 cup Orange 1 Low fat milk 1 cup DINNER 15 Minute Chili & Mini Cheesecakes 15 Minute Chili 1 cup Orange Slices 1/2 Cup Oyster Crackers 20 Low Fat milk 1 Cup Mini cheesecakes 1 SNACK Sliced Apple & Peanut Butter Sliced Apple & Peanut butter 1 cup Low fat milk…
Pregnancy Meal Plans – Sunday
BREAKFASTShredded Wheat Cereal and Blueberries Shredded Wheat cereal 1 cup Blueberries 1/2 cup Low Fat Milk 1 cup LUNCH Chef Salad & Strawberries Chef Salad: Mixed greens, Grilled chichen, mozarella cheese, Sliced hard cooked egg, Salad dressing 2 cups Strawberries 1/2 cup Low fat milk 1 cup DINNER Teriyaki Grilled Chicken and Cantaloupe Teriyaki grilled chicken breast 3 ounces Stir fry vegetables 1/2 Cup Cantaloupe 1/2 Cup Rice 1/2 Cup Dinner Roll 1 low Fat Milk 1 cup SNACKHot Chocolate & Ginger Snaps Hot chocolate 1 cup Ginger Snaps 2 * Please note that these meal plans are intended to…
Pregnancy Meal Plans – Saturday
BREAKFASTFrench toast & Orange juice French Toast 1 Orange Juice 1/2 cup Low Fat Milk 1/2 cup LUNCH Tomato Soup & Tossed Salad Tomato Soup, Colby Cheese & Saltines Crackers 1 cup Tossed Salad & French Salad Dressing 1 cup Canned pears 1/2 cup Carbonated beverage 1 can DINNER Bar-B-Q Pork Chops & Chocolate Cinnamon Bread Pudding Grilled Bar-B-Q pork chop 3 ounces Brown Rice 1/2 Cup Lima beans 1/2 Cup Watermelon 1/2 Cup Low fat milk 1 cup Chocolate cinnamon bread pudding 1/2 cup SNACKChili Cheese Dip and Carrots Chili cheese dip 1/2 cup Carrot and celery sticks 1…
Pregnancy Meal Plans – Monday
BREAKFAST Cinnamon Oatmeal and a Grapefruit Oatmeal 1 cup Cinnamon and Sugar 1 tsp. Grapefruit 1/2 medium Low-fat milk 1/2 cup LUNCH Loaded Baked Potato Loaded Baked Potato: 1 baked potato, 3 slices turkey bacon, 2 tsp. sour cream, 1 oz. cheddar cheese 1 Apple 1 Medium Low-fat milk 1 cup DINNER Easy Bean Burritos and Green Beans Easy Bean Burritos 1 Green Beans 1/2 Cup Canned Peaches 1/2 Cup Low Fat Milk/td> 1 cup SNACKStrawberry Banana Smoothie and Vanilla Wafers Strawberry Banana Smoothie 1 cup Vanilla Wafers 5 BREAKFAST Blueberry Muffin and a Nectarine Blueberry Muffin 1 Hot Chocolate…
Pregnancy Meal Plans – Friday
BREAKFAST Raisin Bran Cereal and a Banana Raisin Bran Cereal 1 cup Banana 1 Low fat milk 1 cup LUNCH Toco and Strawberry Yogurt Taco 1 Celery and carrot sticks with ranch 1/2 cup dressing 1/2 cup Grapes 1 cup Strawbery yogurt 1 cup Iced tea 1 cup DINNER Spaghetti and Meat Balls Spaghetti and Meat Balls in Tomato 1 cup Sauce & Parmesan Cheese Tossed salad & salad dressing 1 cup French Bread 1 slice Canned Pineapple 1/2 cup low fat milk 1 cup SNACK Fosty Peach Shake Frosty peach shake 1 cup Pretzel Sticks 12 * Please note…