A Daily Diet Plan

Diet suggestions for keeping your weight under control during your pregnancy. 

The idea is to get plenty of protein, fill up on greens and colored vegetables, and eat a small portion of complex carbohydrate with every meal. You can also include at least one helping of fruit per meal.

A helping of fruit is:

  • 1/2 apple,
  • 1/2 banana
  • 1/2 orange
  • 1/2 cup of grapes

Fruit holds a lot of glucose. If you eat too much, that can pack on the calories and your blood sugar, a condition leading to gestational diabetes.

If you have salads, the dressings should be a small amount of oil with lemon juice or vinegar.
Remember, 1.5 tsp. of oil is 60 calories of fat.

You need some calories with pregnancy, but you you require less if you are already carrying some extra pounds. Your food should provide valuable calories, not empty calories.

Protein is caloric, but it is all good calories, that is unless the protein is loaded with fats and sugar, such as ice cream.

Instead of ice cream, eat a good quality yogurt with live cultures every day. This can help prevent pregnancy induced high blood pressure (PIH) and Group B Strep (GBS)

Breakfast:

  • Protein – 2 eggs boiled,  or equivalent of protein, i.e. nonfat yogurt or cottage cheese,
  • 1 piece of sprouted toast with 1/2 tsp. healthy oil – flax, olive,  Earth Balance,
  • Tomatoes, and or any greens you want to add to breakfast.
  • Water or tea.
  • A smoothie with
    1. 1/2 cup non sweet, nonfat yogurt,
    2. 1/2 grapefruit, 1/4 apple, 1/4 orange, 1/4 banana
    3. Two or three handfuls of spinach or kale
    4. 1/2 tsp. flax oil

Morning snack:

  • 2 slices of apple, orange, grapefruit
  • 1/2 teaspoon of peanut butter or a small piece of cheese, about 1/4 oz.
  • a cup of tea.

Lunch:

  • Protein; 4 oz. of either  chicken, fish, salmon, eggs, beans
  • a big bowl of cooked  or raw greens with flax  or olive oil and nutritional yeast and a little salt
  • 1 slice of sprouted wheat bread or 1/2 c brown rice.

Afternoon snack:

  • The same as the morning snack
  • Add a small piece of dark high quality chocolate.
    You have to use your willpower here because if that one piece of chocolate turns into 5 pieces, it’s too much sugar and fat.

Supper:

  • Your same choices as lunch, with large amounts of greens and colored vegetables, such as carrots, beets, peas, etc.

Sneaky ways to eat more greens

Buy chopped frozen greens that are easy to add to your foods. Spinach blends especially well. Puree and add to baked goods like muffins or even brownies. When paired with other flavorful ingredients, like blueberries or chocolate, you won’t notice the spinach hidden in the mix. Just remember, this isn’t a free pass to eat the whole pan!

  • Mix into pasta
  • As a topping on a pizza
  • Beans and greens
  • Omelets
  • Soups
  • Rice Florentine
  • Put spinach in lasagna
  • Green smoothies
  • Salads with mixed greens

Here is advice from one of our former clients:

  • Morning (7:30am): Steel cut oats (1 cup serving) with nuts and unsweetened almond milk
  • 2nd breakfast (10:30am): Two eggs with one piece of (Ezekiel brand) bread. Optional:  half an avocado
  • Lunch (1pm): A combination of protein, veggies and maybe a piece of fruit or whole grain/wheat crackers/toast/pasta.
  • Snack (3:30pm): A protein with a carbohydrate, such as:
    1. Cheese and an apple
    2. peanut butter (natural, sugar free) and an apple
  • Dinner (6pm): A combination of protein and veggies and whole grains
  • Snack (9pm): Bananas & strawberries with unsweetened almond milk

Avoid:

  • Second helpings
  • Chips
  • Ice cream
  • Refined carbs: white sugar, white flour, white rice, alcohol

 

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