Hydrate: Aim to drink at at least 10 8-ounce glasses of water per day, including a couple at lunch. So focus on the produce, whole grains and lean protein for more energy and skip the saturated fats and deep-fried menu items. Quality, not quantity: Eating too much in the middle of the day may leave you feeling sluggish and sleepy, something you might feel already without eating. You still have snacks and dinner to round out the day. Take the pressure off: Don’t try to squeeze every possible nutrient into your lunch.
Here are some other tips to keep in mind: Throw in some good fat from olive oil, nuts or avocado and you’ve got yourself a perfect meal. Think a small smoothie for calcium, a salad for fiber and vitamins, and a sandwich on whole grain bread for protein and carbs.
#Delicious recipes for pregnancy full#
When deciding what to eat at midday, focus on eating something that provides a good dose of protein and fiber to keep you feeling full and energized. Forgo raw or undercooked meat and eat only well-cooked meat to lower your risk of stomach upset. Undercooked meat: To feel well, order it well. Skip the soft varieties like blue cheese, Camembert, queso blanco, queso fresco, brie and feta, which can carry listeria. Soft cheese: No chip and cheese dip for your lunch. Look for plain, low-fat varieties and add your own sliced fruit instead. Sugary yogurts: A strawberry yogurt may sound healthy, but a lot of fruit-flavored yogurts contain almost as much sugar as a small candy bar. The same goes for any type of sushi involving raw fish, which can be a source of bacteria. Some fish and sushi: It’s fine to have up to 12 ounces of canned light tuna or salmon weekly, but skip shark, swordfish, king mackerel and tilefish, which have high levels of methylmercury. Plus, many have additives and preservatives like nitrites, so branch out from the packaged meats for now. Lunch meats: If not stored properly, salami, bologna and other deli meats as well as hot dogs and pâté, can potentially harbor listeria. In addition undercooked eggs, smoked seafood and other breakfast foods to avoid, here are some to skip at lunch while pregnant: Smoothie bowls: The perfect vehicle for all things tastefully healthy, this meal can marry protein, calcium and vitamin-rich foods like yogurt, fruit, nuts and seeds, and whole grains, all in one gorgeous bowl. Just forgo any sprouts, as they can harbor bacteria, and skip traditional lunch meats (more on that below!) for more creative solutions. Fill it to the seams with greens so you optimize your lunch. Sandwiches: Wraps, paninis, double-deckers - no matter what type of sandwich you crave, make it a healthy one, with lean protein, fiber and whole grains.
Eat em’ cold or eat em’ hot and make a double batch, so you can freeze some for another time. They can be as hearty as you want, can play well with others - we’re looking at you, sandwiches - and can be filled with protein and fiber. Soups: No matter the season, soups make a great midday meal. Make sure to skip the Caesar though, as that dressing typically contains raw eggs. Boost the taste and nutritious value of a salad or grain bowl by adding some protein, like tuna, salmon, chicken, shrimp, beans or lentils. Salads: Filled with vitamins, minerals and fiber, salads make a perfect lunch. Now that’s definitely easy to stomach! Lunch foods to eat while pregnantīecause this is the midday meal, when energy might be flagging, it’s important to eat a variety of foods, including: In fact, women who eat well while they’re expecting can minimize a host of pregnancy symptoms, including morning sickness and mood swings, and are more likely to deliver on time and have a speedier postpartum recovery. When choosing what to pack in your brown bag, pick up at the cafeteria or order in a restaurant, remember the optimum pregnancy diet: a balanced mix of lean protein, whole grains, produce and healthy fats.Īs you know, not only will you be eating for your baby’s benefit (to help ensure a healthy birth weight, improved brain development and a lower risk of certain birth defects), you’ll also be paving the way towards a safer, more comfortable pregnancy.
0 kommentar(er)
