Eating Healthy Foods To Eat While Pregnant can be an extremely daunting task. As wonderful as this milestone is, being a mom-to-be is a wild time for many expecting mothers.
They constantly live on the verge of having ridiculous cravings and feeling extremely sick – all of which is made ten times worse with the equally demanding schedule.
Many expecting women end up eating whatever they feel like it at the time, thinking as long as they eat, they and their bundles of joy will be alright.
While such eating habit may be enough to curb your hunger, the food items you eat may not be sufficient for your and your baby’s nutritional needs.
Yes, following the general guidelines of healthy eating is much more crucial than ever before.
But your responsibility as a mom-to-be in this area is not restricted to eating five times a day and consuming healthy, nutritious food items such as lean read meats, fish, poultry, whole grains and dairy products which are high in calcium.
When you are expecting, you are understandably in need of additional nutrients for both you and your baby.
These nutritious foods are needed to support the development and growth of your little one.
Knowing this critical aspect of nutrients, it does not necessarily mean that you must eat all nutrition-dense food you know on the face of the planet – and this is where it gets tricky.
This, often leads many expecting mothers to believe that they must eat for two, resulting in obesity.
Nutritious and Healthy Foods To Eat While Pregnant
Truth of the matter is, “Quality over quantity” does apply on this matter as well.
But that alone does not eliminate the confusion surrounding the type of nutrient-dense food you must consume through each of your pregnancy stages.
For that reason, we are bringing you a list of delicious yet highly nutritious menu ideas to help you get started! Best of all? All of the items on the menu are approved by dieticians, so you do not have to worry about its nutritional value!
Ratatouille with baked whole eggs recipe
This thick vegetable stew is a classic. A glance at the following ingredients, and your doubt regarding the nutritional value of this rich and bright red stew will instantly disappear. See the ingredients needed and how to prepare this food below.
375 gram of diced eggplant
1 small zucchini, 1 yellow onion, 1 small red bell pepper, diced
2 cloves of garlic, minced and fresh parsley, chopped
2 tablespoons of olive oil and 2 tablespoons of fresh basil, chopped
Fresh ground pepper and salt to taste
470 gram of high-quality plum tomatoes
4 large eggs
Preheat your oven to 200ºC or 400ºF and take your 23 cm by 33 cm baking dish.
As your oven is preheating, place your diced zucchini, bell pepper, onion and eggplant then sprinkle it with garlic, drizzle it with olive oil and season to taste with salt and pepper.
Toss the ingredients to coat. Once finished, take a 20 cm by 20 cm baking dish and pour both the plum tomatoes and its juice into it.
Place both of your baking dishes in the oven and bake for 40 minutes – stir occassionally.
Once the vegetables are lightly browned and slightly tender, and the tomato sauce has slightly thickened, remove from the oven.
Let stand for about 10 minutes before you pour the tomato sauce into the baking dish with roasted vegetables in it, gently stir to combine and spread it before you make four wells.
Crack an egg into the center of the aforementioned well, and return to oven to bake for 10 minutes or until eggs are cooked through. Serve with sprinkles of parsley.
Pan-seared salmon with leeks and lentils recipe
Salmon is one of the best source of healthy fats, making it one of the most recommended food items for consumption during pregnancy.
Combined with leeks and lentils, there is no doubt in mind that this French classic menu is rich in nutrients.
Not only does it contain high amount of healthy fat, it also contains protein and fiber. To make this mouth-watering food, see the following directions.
4 salmon fillets weighing about 185 gram each, have the skin removed
235 gram chopped leek and 140 gram green lentils
625 ml chicken stock
1 clove of garlic, minced and salt and ground pepper to taste
2 celery stalks and 1 large carrot, finely diced
1 tablespoon of tomato paste and 1 tablespoon of red wine vinegar
2 teaspoons of fresh chives, minced
3 sprigs of thyme, and 3 sprigs of Italian parsley (mince one sprig for garnish later)
Before you start, make sure to soak the lentils in a bowl filled with boiling water for about 15-minutes then drain completely.
Meanwhile in a frying pan, with 2 tablespoons of olive oil, sauté the diced leek over medium heat until it is tender – this typically takes 10-minutes.
Before it turns brown, add the garlic then proceed to sauté for another 2-minutes.
Pour the chicken stock into the pan and add carrot, celery, thyme and parsley sprigs, tomato paste and drained lentils. Cover and let it simmer for 20-minutes.
Preheat the oven to 230ºC or 450ºF, and heat ovenproof pan as you prepare the salmon fillets with olive oil on each side.
Cook without flipping or moving, each side for 3 minutes and transfer it to the oven.
Bake for 8 minutes. As it is baking, go back to your lentils, remove the sprigs and add the remaining ingredients and season with pepper and salt.
Place a portion of it onto your plate and top it with the freshly baked salmon fillet. Serve.
Simple yet Healthy Foods To Eat While Pregnant
Looking for something that is easy to make and can be done in a few seconds?
This Pumpkin spiced parfait with crunchy cashews makes for both a nutritious meal and dessert all at the same time!
Those with sweet tooth will definitely love this recipe. See the following directions to make.
½ cup pumpkin puree (you may use canned pumpkin for this)
2 teaspoons of maple syrup
1 cup plain yogurt
¼ teaspoon of pumpkin pie spice
topping: 2 tablespoons of granola, 1 tablespoon of raisins and 2 tablespoons of chopped cashews
Simply stir the first four ingredients and then top with granola, raisins, and chopped cashews.
Voila! See, eating Healthy Foods To Eat While Pregnant doesn’t have to be boring or complicated!