Recipes for a Healthy and Fit Pregnancy
With cravings raging it is sometimes a challenge to eat clean and healthy during pregnancy, so we thought we would share a few ideas.
You may have been eating healthy already throughout your pregnancy and what a great beginning for that little bundle of joy growing inside, or perhaps being pregnant has inspired you to make some changes and add some fresh options to your routine.
It is not always easy to like healthy options when you are craving a box of cookies, but with a few ideas on hand, you can certainly make healthy foods appealing again! Your new little one will be grateful too!
Eating a diet including whole foods and plant-based ingredients is a wonderful way to ensure your baby also has good brain health.
Breakfast is an important meal of the day, and who doesn’t love an egg and bacon on an English muffin. So, resist the urge and drive by that big yellow M and try this healthier version to satisfy the McMuffin craving.
Option 1 - Healthy Bacon and Egg Muffin
You can try low/salt-free bacon or turkey bacon. Better Homes & Gardens has some interesting bacon substitutes. Add some healthy avocado. For the bun switch to whole wheat English muffins or try Ezekiel Sprouted Grain English muffins made of organic sprouted whole grain wheat, filtered water, organic sprouted whole grain barley, organic sprouted whole soybeans, organic sprouted whole grain spelt, fresh yeast, organic wheat gluten, and sea salt. Add an egg for protein or if you prefer just the egg whites. Add a slice of cheese and enjoy!
Option 2 - Pear and Cheese Breakfast Sandwich
This can be a breakfast or lunch option. You can use a whole wheat English muffin or Ezekiel Whole Grain muffin.
Place half of a large pear on one half topped and a slice of cheddar or your choices of cheese on the other. Set under the broiler for about 2-3 minutes or until the cheese is melted. Enjoy. You can take the other half of the pear and spread 2 tsp of almond butter on it for a great treat. The photo shows it made with apple, another great option!
Oatmeal Warms the Soul
You will love waking up to breakfast ready to go. Try these Apple-Cinnamon Overnight Oats.
Pour 1 cup of your choice of milk including almond or nut milk over 2/3 cup of rolled oats and add ¼ tsp of cinnamon. Cover with plastic wrap or place in a microwave dish so you can simply put it in the microwave for a minute to warm it up. Let it sit in the fridge and in the morning add 2 tablespoons of walnuts or pecans and a small, chopped apple or fruit of your choice and enjoy!
Lunch and Dinner
Salads are always a great option and can be simple or fancy depending on the toppings. A plain lettuce salad can be dressed up with sunflower seeds, feta cheese, apple, pear, blueberries, oranges, chickpeas, oh so many choices. Why not check out Good Housekeeping 37 Delicious Healthy Salad recipes for some inspiration.
One amazing recipe that can be lunch or dinner, even a fancy Sunday Brunch, is an avocado, egg, and spinach stuffed sweet potato. Sprinkle on a handful of nuts for a crunch and even more healthy fats.
For the recipe and instructions click here
Healthy Eating Plan
Eating healthy means following a healthy eating plan that includes a variety of nutritious foods and drinks. Eat a variety of vegetables, fruits, whole grains, fat-free or low-fat dairy products, and protein foods. Choose foods and drinks with less added sugars, saturated fats, and sodium (salt) and limit refined grains and starches, which are in foods like cookies, white bread, and some snack foods.
If you are feeling morning sickness, try eating a piece of whole-grain toast or whole-grain crackers.
When you're pregnant, staying active is important and what you eat and drink is the main source of nourishment for your baby. You want to have healthy options in order to have a fit pregnancy and birth.
We are Here to Help!
If you have any questions about pregnancy and/or looking for ways to stay healthy and fit through pregnancy and beyond, fill out the form below/in the sidebar to speak with one of our Pelvic Floor Professionals and get clarity on all the options available to you.