Menu Planning Helps
Your nutritional needs may have increased because you are pregnant, but that doesn't mean your appetite or even your stomach size has increased. If you are having difficulty eating, or can't stand the sight of food, here are some ideas to help you make the most of your eating every day.
Keep your refrigerator and pantry well stocked
You don't need to keep a months worth of groceries in the house, but making sure you have a few key items on hand at all times can really improve your eating. Here is a list is foods to keep on hand.
Learn how to read labels
You don't know what you are eating if you haven't learned how to read the nutritional information that comes on pre-packaged foods. Scanning the labels in the store can help you make the best choices for products to take home.
Shop once a week on your least busy day
Shopping once a week will make it easier keep on hand fresh fruits and vegetables that spoil quickly. As you shop, keep in mind how many servings of each piece of produce you will need for one week. Pay attention each week to which foods are "still here" and which foods you ran out of so that you can gauge how much of a food you actually eat in a week.
Choose your least busy day so that you have time to prepare your fruits and vegetables when you return home. Take the time to wash your fresh fruit and put it in a bowl for easy snacking. Also cut up your vegetables for snacks or salad and keep in the refrigerator so they will be ready when you are hungry. You are more likely to eat a food that is already prepared and ready to be eaten.
Use your freezer
It takes very little extra time to double a recipe, but it will give you an extra meal. Invest in good quality containers that will allow you to freeze a meal for use later in the week or month when you don't have the time or desire to cook.
Use your Grill
Grilling is a very healthy way to prepare meats, it cooks relatively quickly and the smells stay outdoors. A gas grill makes the process very fast, working as easily as your stove and can be purchased through most home stores for about $100. In addition to meats, you can also grill vegetables so in the summer you don't have to heat the house to eat.
Change your snacking habits
If you find that you snack on chips and cookies, start experimenting with some more nutritious and satisfying snacks. Cheese and crackers is very easy to keep on hand and can satisfy a craving. Peanuts are easily transported and so are many fresh fruits. Keep vegetables and bean dips like the Black Bean Dip in your refrigerator.
Instead of cookies and muffins, think yogurt and dried fruit. Instead of ice cream, try a fruit and yogurt smoothie. You will find that they give you the "sweet" you want, but also provide you with protein and nutrients to keep you and your baby healthy. Here are some ideas for ways to use your snacks to complete your nutritional needs for the day.
Eat when you are hungry
Some women don't eat because they are concerned about gaining weight during pregnancy. You will gain weight during pregnancy, and it is healthy to do so. It is not healthy to starve yourself and your growing baby of the food you both need despirately.
Some women use eating as a way to manage stress, overcome loneliness or boredom, to hide hurt and anger or fulfill other emotional needs. Not only will overeating increase your risk of health problems, it will also increase the discomfort you feel from indigestion and heartburn. Before you grab a snack, ask yourself "Am I really hungry?" If the answer is no, then find some other way to fill the emotional need.
Enlist the help of friends and family
If you are really having difficulty preparing food, ask your family and friends to each prepare a dish for you to freeze. Most won't mind doing it, and you should have enough food to last you a couple weeks. By that time, your energy level and ability to stomach raw ingredients may have improved.
You May Also Be Interested In:Explore ways exercise in pregnancy can help you stay healthy. Finding out how to tell if labor has started. The Coach's Notebook helps you master comfort measures for labor. The Natural Childbirth Directory can help you find more information about pregnancy and locate childbirth professionals. Virtual Labor Game lets you practice your new labor skills. |
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