Many pregnant women find themselves in an eating rut, particularly when their favorite foods, like sushi and deli meat, are off the menu. But trying a variety of nutritious foods will not only keep your taste buds entertained, you'll ensure you're feeding your body the many nutrients it needs for a healthy pregnancy.
Beef Stir-Fry
Few meals can rival stir-fries when it comes to getting all the essential nutrients you need in one easy dish. Almost any type of meat works for stir-fries, but lean beef is an excellent source of iron, which is particularly important during pregnancy, when your blood volume increases by almost 50 percent. Cut lean beef into thin strips, then toss in a hot oiled pan with 2 tablespoons teriyaki sauce and 1 tablespoon cornstarch. Add in diced vegetables of your choice, such as bell peppers, snow peas, broccoli and carrots, and enough beef broth to create a sauce. Cook the mixture, stirring frequently, until the meat is cooked through and the vegetables are tender. Serve over hot cooked brown rice.
Baked Salmon
As long as you limit yourself to 12 ounces per week, low-mercury types of fish are an excellent way to get your protein. Salmon in particular is rich in omega-3 fatty acids, which aid in the development of your baby's brain. Place 5 ounces of salmon in a greased baking dish and season with salt, pepper and minced garlic. Bake at 400 degrees Fahrenheit for 12 to 15 minutes, then serve with steamed broccoli and cooked brown rice for a complete meal.
Breakfast Burrito
Eggs are a versatile way to get both high-quality protein and an assortment of vitamins without eating any meat. Mix them with fiber-rich beans and vegetables, and you'll have a flavor-rich and filling breakfast. Saute 1/4 cup black beans and one handful of diced bell peppers in a nonstick skillet. When the beans begin to soften, add a handful of diced tomatoes and two beaten eggs. Stir frequently until the eggs are cooked through. Roll up in a warm whole-grain tortilla and top with 1/2 cup salsa.
Pasta with Meat Sauce
Whole-grain pasta topped with a veggie-laden meat sauce packs fiber, protein and vitamins into one quick and comforting meal. Simply brown 1 pound lean ground turkey or beef in a skillet, pour in a jar of pasta sauce, then add the vegetables of your choice. If you're not a big veggie eater, throw in spinach, which wilts down considerably, or add grated zucchini, squash and carrots, which are mild in flavor. When the vegetables are tender, spoon the sauce over a serving of cooked, whole-grain pasta.
Oatmeal
Ready in mere minutes, oatmeal is an excellent whole-grain breakfast food during pregnancy, but it can also stand in for lunch and dinner on those days when you're too tired to cook. To make a bowl of oatmeal more filling and nutritious, prepare it with milk instead of water, add fresh berries and a large dollop of vanilla yogurt, or stir in a spoonful of peanut butter and a handful of raisins.
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