Although eating for two sounds like a great excuse to have whatever you like during your pregnancy, following a well-balanced diet for those nine months can help ensure you and your baby remain healthy. For women with cardiac issues, following a heart-healthy diet that is low in fat, cholesterol and sodium is also important. Consulting with a physician or dietitian can help you create a heart-healthy prenatal meal plan that is right for you.
A Heart-Healthy Breakfast
Although it sounds like a cliché, breakfast may in fact be the most important meal of the day. Not only can eating something immediately after waking up help curb feelings of morning sickness, but also provide you with fuel and energy needed to get your day going. Choose fortified whole grains, fresh fruits and low-fat dairy. Add a little protein, such as some peanut butter on your toast or a slice of turkey bacon, to help sustain your energy. A sample breakfast may consist of an omelet made with cholesterol-free eggs, diced tomatoes, bell peppers and low-fat shredded cheese, a slice of wheat toast, a glass of skim milk and an orange.
Protein-Rich Lunch
Enjoying a combination of protein, carbohydrates and heart-healthy fats at lunchtime can help you meet your nutrient needs. Adding a piece of broiled salmon to a salad of dark, leafy greens, and colorful vegetables is an example of a meal high in essential omega-3 fatty acids from the fish and rich in vitamins from the vegetables. Choose a light dressing and skip Caesar dressings, which may contain raw eggs. Also, avoid too many high-fat toppings such as fried onions, processed cheese and crumbled bacon. High-fiber fruits and vegetables also help counter the effects of constipation and may help lower cholesterol. A sample lunch may consist of broiled salmon on dark, leafy greens, cucumbers, tomatoes, bell peppers, shredded carrots, 1 tbsp. sunflower seeds, and chickpeas with a vinaigrette dressing.
A Well-Balanced Dinner
Dinner should consist of unrefined carbohydrates such as wheat pasta, brown rice and legumes. Adding some iron rich foods like spinach or soy beans can boost your daily intake. Choose lean proteins throughout the day, such as grilled chicken breasts, lean cuts of beef and fish. Avoid fish high in mercury such as king mackerel and swordfish. A sample dinner may consist of lemon-pepper grilled chicken over quinoa salad with garlic-sautéed spinach.
Snacks
Snacks are an important part of the pregnant woman's meal plan. They can help her achieve her necessary nutrient needs. However, just as necessary as following balanced meals, choosing healthful snacks is equally important. A combination of carbohydrate and protein will satisfy your hungry and sustain you until your next meal. Avoid snacks high in sodium; if you can see the salt particles on the snack, it is probably too high in sodium. Healthy examples of snacks may be vegetable sticks with hummus or fresh fruit dipped in low-fat yogurt.
