Cooking for your pregnant wife should be much the same as cooking healthful meals for anybody else, says nutrition consultant Lindsey Wohlford of the Motherhood Center. Expectant mothers should eat meals that follow the food pyramid and drink plenty of fluids every day. They should also avoid foods with a high risk of pollutants or bacterial infection, and eat approximately 300 calories per day more than usual.
Fajitas
Fajitas made from well-cooked, grilled chicken and peppers form the base of a balanced, healthful meal. Serve lettuce, tomato, guacamole, pasteurized sour cream, hard cheddar cheese and salsa on the side. According to Harvard-based nutritionist Walter Willett, this mix provides a good variety and proportion of different types of healthy food. Drink water or fruit juice.
Hummus and Pita
Hummus is a prime source of protein and essential oils, and it lets you avoid all the risks associated with accidentally undercooking your meat. Serve it with pita bread, warmed in the microwave and used to scoop up the hummus. Garnish with green olives, grapes and sliced cucumbers. Put together a spinach and grape salad on the side. Add fruit juice as your drink.
Vegetarian Chile
Willett says beans are another prime source of protein and carbohydrates, and they also sidestep the risk of infection through undercooked meat. Combine one can each of black, pinto, garbanzo and kidney beans in a pot. Add black olives, green chiles and canned corn, plus spices to taste. Simmer until done. You can also hand-soak the beans, but pregnancy is the time to get used to doing as many things as possible the easy way. Serve with a bottle of non-alcoholic beer and a green salad.
Freezable Soups
Make soups in double and triple batches, and freeze the leftovers for use after the baby is born. Soups are a nourishing comfort food, and the fire-and-forget frozen meals will be a godsend in the weeks immediately after the birth. Wohlford says to use substitutes in any recipes that include fish, smoked meats and meats with nitrates, and to thoroughly cook any meat, poultry and eggs. Serve a green salad on the side of your soups, and always remind Mom to take her prenatal vitamins.
References
- Expectant Mother's Guide: Nutrition
- "Eat, Drink and Be Healthy"; Walter Willett MD, et al; 2006
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