Healthy Pregnancy Diet Tips (and a Bonus Nutritious Snack Recipe) by Elisa Schmitz
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Some of us may think (or wish!) that being pregnant is a license to “eat twice as much,” but Veronica del Real, a nurse practitioner, says that's not the case. "Although there is somebody else on board, it isn’t eating for two; it’s only a few more calories per day, which pretty much involves a healthy snack a day.”
Specifically how many extra calories should moms-to-be should be eating?
- First Trimester: an extra 100 to 200 calories per day
- Second Trimester: an extra 300 to 500 calories per day
- Third Trimester: an extra 300 to 500 calories per day
Veronica recommends eating foods rich in calcium and vitamin D. Calcium-rich foods include:
- milk
- yogurt
- cheese
- leafy greens
In order to get enough vitamin D, Veronica suggests eating fortified foods and getting enough sunlight (yes, sunlight!).
Check out this sample of a healthy daily eating plan during pregnancy:
- Breakfast: milk, fortified cereal and a pumpkin muffin
- Lunch: turkey sandwich with lettuce, tomato and cheese; carrots and fruit
- Dinner: salmon, potatoes and vegetables
- Snack: yogurt parfait
The yogurt parfait is simple and delicious.
Yogurt Parfait
Ingredients
- plain or vanilla yogurt
- fresh fruit such as blueberries, strawberries, blackberries
- granola
Here’s how to make it:
- Put some yogurt at the bottom of a glass, sundae dish or mason jar.
- Add some fruit, then granola.
- Add more yogurt.
- Top with more fruit and/or granola.
Watch Veronica and I make the yogurt parfait by watching this video.
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