Nutrition in the Real World | Fit Pregnancy

Nutrition in the Real World

You have to eat and work and have a life. Here's how to get the nutrients you and your baby need.


11)Never eat raw or undercooked animal foods such as meat, sushi, seafood or eggs. Due to a somewhat depressed immune system, expectant women are more susceptible to food-borne illnesses.

12)Avoid feta, brie, Camembert and blue-veined or Mexican-style cheeses to reduce the risk of food-borne illness from the bacteria listeria. (Hard cheeses, processed cheeses, cream cheese and yogurt need not be avoided.)

                             — Elizabeth Ward, M.S., R.D.


//bag lunches//

If you like taking your lunch to work, try these simple, nutritious and delicious recipes, which were designed for night-before preparation and easy transportability.

Spanish Egg “Tortilla” With
Chard and Peppers

Serves 4

This Spanish-style frittata is traditionally eaten at room temperature and makes for a perfect brown-bag lunch.

            1             large yellow onion, thinly sliced

            1             medium red bell pepper, thinly sliced

            2             teaspoons olive oil

            3             cups Swiss chard (green part of the leaves only), coarsely chopped

            2             tablespoons water

            Salt and freshly ground black pepper to taste

            2             eggs plus 8 egg whites, lightly beaten

Preheat oven to 350? F. Meanwhile, in a 9-inch nonstick pan, sauté onion and bell pepper in olive oil until very soft. Add chard and water. Cover, allowing vegetables to steam until chard is soft and water has evaporated. Season with salt and pepper and add eggs.

    With a rubber spatula, stir mixture until the “tortilla” begins to set up. Reduce heat to low and allow to cook approximately 5 minutes; then transfer pan to oven for approximately 10 minutes. Turn onto a plate to cool; then slice into 4 wedges.

Nutritional information per serving (1 wedge): 120 calories, 38 percent fat (5 grams), 23 percent carbohydrate, 39 percent protein, 51 milligrams calcium, 1 milligram iron, 23 micrograms folate, 2 grams fiber.

Tuna and White Bean Salad
With Cherry Tomatoes

Serves 4

Dressing the beans while still warm ensures that they absorb the flavors of the vinaigrette. Canned beans may be used, but they tend to be mushier and do not absorb the dressing as well.

            1             cup small white beans, soaked overnight and rinsed, or 2 cups canned white beans, drained and                             rinsed

            8             cups salted water

            2             tablespoons extra-virgin olive oil

            3             tablespoons lemon juice

            3             scallions, thinly sliced

            1             cup cherry tomatoes, cut in halves

            1/4             cup parsley, chopped

            Salt and freshly ground black pepper to taste

            1             6-ounce can water-packed tuna, drained


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