Healthy Lunch Recipes During Pregnancy
During pregnancy, having a balanced and nutritional diet is essential for both the mother and baby’s health. Starting a healthy eating routine during pregnancy can seem overwhelming, but don’t worry- we’ve got you! Below is information about which foods are harmful and beneficial for women during pregnancy and three easy and healthy lunch recipes you can implement into your week.
Harmful Foods During Pregnancy
During pregnancy, there are a few drinks and foods you should avoid consuming, as they could interfere with your baby’s growth and development. You should avoid:
● Alcohol
● High daily intakes of caffeine
● Raw or undercooked seafood
● Raw or rare meats
● Unpasteurized milk or cheese
● Deli meat
Beneficial Foods During Pregnancy
Many foods contain vitamins and nutrients, such as folic acid, protein, calcium, iron, vitamin D, and vitamin A, that are beneficial during pregnancy. Foods that are good sources of these nutrients are:
● Pasteurized milk, yogurt, and cheese
● Dark leafy greens
● Cooked fish
● Beans and peas
● Lean meat and poultry
Three Easy and Healthy Lunch Recipes
Now that you know the right food to eat while pregnant, here are three easy and quick lunch recipes that you can implement into your week! These meals contain essential vitamins, minerals, and proteins that are important for you and your baby!
● Burrito bowl: Choose your favorite rice, protein, and beans to cook. Wash and prepare veggies, such as corn, tomatoes, and lettuce. Assemble bowl and add store-bought toppings, such as salsa, guacamole, and sour cream. This meal is a great option because it is easy to cook in bulk and meal prep for the week!
● Grilled chicken salad: Heat grill to medium-high. Season chicken and then grill, turning it halfway through. Check with a thermometer that the chicken is heated to 165°F. Once cooked all the way through, let the chicken cool and then slice. As the chicken cooks, wash and cut lettuce, cucumbers, tomatoes, avocado, and olives. Assemble into a bowl and add chicken on top. Season with your favorite dressing and enjoy!
● Lunch wrap: Season, cook, and slice grilled chicken. Microwave spinach wrap for 10 seconds. Lay wrap flat and drizzle mayo or your favorite condiment in the center of the wrap. Place sliced chicken on top. Add fresh strawberries and drizzle with dressing of your choice. Top with avocado and greens. Take the bottom edge of the wrap and fold it over the contents in the middle. Fold on both sides and roll tightly. Cut in half and enjoy!
Options for Women offers free pregnancy testing, ultrasounds, STD testing, pre-termination exams, post-abortion counseling and wellness referrals. We have offices in Lakeland and Bartow, Florida. Please call for an appointment (863) 393-6988. Walk-ins are welcome.
Sources:
https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-during-pregnancy https://mcpress.mayoclinic.org/dairy-health/nutrition-and-prenatal-health-supporting-you r-babys-growth-and-development/?gad_source=1&gclid=CjwKCAiAneK8BhAVEiwAoy2 HYYh9BX__FkN6Whn-RewB3Pi9lsww4oM-6E4hlOu58Yfu5qpxR9MPdBoC-uYQAvD_B wE https://www.delish.com/cooking/recipe-ideas/a21097616/grilled-chicken-salad-recipe/ https://apaigeofpositivity.com/grilled-chicken-wrap-recipe/ https://mcpress.mayoclinic.org/dairy-health/nutrition-and-prenatal-health-supporting-your-babys-growth-and-development/?gad_source=1&gclid=CjwKCAiAneK8BhAVEiwAoy2HYYh9BX__FkN6Whn-RewB3Pi9lsww4oM-6E4hlOu58Yfu5qpxR9MPdBoC-uYQAvD_BwE