Quick: Name three staples you should have in your kitchen now that you’re pregnant. Did you say iron-filled greens, such as spinach? Folate- and fiber-packed canned beans? Calcium-rich, low-fat yogurt or cheese? If none of these is actually in your kitchen right now, your shopping list may need revamping. We’re here to help.
Fit Pregnancy will guide you through stocking your pantry, freezer and fridge with essential foods for you and your growing baby. We’ll fill you in on which goodies to stock up on, such as nut butters, baby carrots, instant oatmeal and frozen, calcium-fortified orange juice, as part of meeting your daily needs according to the U.S. Department of Agriculture’s Food Guide Pyramid (3 servings of low-fat dairy, 6 ounces of lean protein, 4 servings of vegetables, 3 servings of fruits and 9 servings of whole grains).
We’ll suggest items to keep on hand to ease nausea (frozen lemonade and whole-grain crackers); satisfy cravings for sweets (fudge syrup over frozen yogurt); and tackle that I-can’t-cope-with-cooking-tonight feeling (frozen cheese tortellini with tomato sauce from a jar).
Along with the list of staples, check out our five-day meal plan, which incorporates the foods you need (and now have handy). It also includes healthy snacks (see “Fast Snacks” on page 75). We’ll also give you three nourishing recipes that serve four to eight, so you’ll have plenty of leftovers.
Here’s some additional helpful advice: Drink at least 64 ounces of fluid and aim for 25 to 35 grams of fiber every day. Be sure to take a multivitamin and mineral supplement as recommended by your doctor or midwife. Use fats, oils and sweets sparingly. Avoid unpasteurized cheeses (see the “Refrigerator” list on page 72); raw or undercooked animal products, including sushi and rare meats; alcoholic beverages; tobacco products; and medications that have not been approved by your doctor or midwife. Exercise moderately at least three days a week. Most important, enjoy your extraordinary nine-month journey.
The Pregnant Woman’s Perfect Kitchen
Follow our shopping list and you’ll have most everything you need for our five-day meal plan. Note: This assumes you have certain staples on hand, such as flour, sugar, spices, vanilla extract, olive oil, vinegar and mustard.
Frozen baked goods: heat-and-bake pretzels; calcium-fortified, whole-grain frozen waffles
Frozen entrees: veggie burgers, create–a-meal kits, cheese tortellini, low-fat burritos
Frozen fruits: whole berries (not in syrup) and other favorites
Frozen juices: lemonade and calcium-fortified orange juice
Frozen vegetables: chopped spinach, edamame (soybeans in the pod), squash, corn and other favorites
Treats: low-fat frozen yogurt, ice cream
Canned broths: chicken, vegetable
Canned/jarred tomato products: red pasta sauce, chopped tomatoes, tomato paste, chili sauce, salsa
Canned water-packed tuna and salmon
Dried fruits: dates, raisins (gold and brown), apricots, prunes
Low-sodium soy sauce
Nuts/seeds: whole nuts and seeds, including soy nuts; nut butters, such as soy and peanut; flaxseed (ground)
Powdered nonfat dry milk
Sweeteners: maple syrup, honey, chocolate syrup, all-fruit preserves
Whole grains: quick-cooking brown and Arborio rice; wheat germ; couscous; whole-wheat pasta and bread; instant oatmeal; low-fat tortilla chips; whole-grain crackers and cereals, such as bran; low-fat granola
Fresh fruit: apples, oranges, pears, lemons, limes and others Fresh vegetables: baby carrots, leafy greens, tomatoes, onions and other favorites
Grain products and perishable seeds: tubes of pre-cooked polenta, whole-wheat tortillas, wheat germ, flaxseed
Lean meats and seafood: pork tenderloin, ground turkey, chicken, salmon, white fish, scallops, shrimp. Avoid: fish that may contain mercury, including swordfish, shark, king mackerel, tilefish.
Low-fat dairy: 2 percent milk, yogurt, reduced-fat cheeses, such as mozzarella, cream cheese and cheddar. Avoid: uncooked, unpasteurized cheeses such as feta, brie, Camembert, and blue-veined or Mexican-style cheeses, which can contain the bacteria listeria
Soy products: plain, vanilla or chocolate soy milk; tofu