As your blood volume expands, you'll need more fluids. The American Pregnancy Association recommends women drink at least 64oz of fluids each day.
Being pregnant is one of the most exciting times of your life. It is also a time to pay close attention to your nutritional needs. Eating a balanced diet, inclusive of all food groups, can help keep you—and your baby—on target. If your diet is missing key nutrients such as fluids, "good" fats, calcium, or protein, now is a great time to take control of your health. Because you're eating (and drinking) for two, you'll need to increase your total daily intake—but there's no need to go overboard! How you feel, how much weight you gain during your pregnancy, the health of your unborn child, and how quickly you recover after delivery are all related to what you eat during these nine months. Also, talk to your doctor about prenatal vitamins and any other supplements that might be appropriate, based on your medical history.
Protein: The Body's Building Block
Pregnant women need an additional 25 grams of protein daily. That number can climb higher in the second and third trimester, or if you're expecting twins. Protein-rich foods like lean fish, chicken, eggs, Greek yogurt, and beans can help you meet your targets.
Pump Some Iron
You'll also need more iron during pregnancy—30% more, to be exact. Getting enough iron is critical as your blood volume increases. Good sources include iron-fortified cereals, oats, beans, beef, chicken, turkey, and raisins.
4 Servings; 1 serving = 1 4-ounce salmon filet and 1/2 cup salsa
4 4-ounce salmon filets (about 1" thick)
2 tbsp honey
2 tsp low-sodium soy sauce
2 tsp extra-virgin olive oil
1 tsp freshly ground black pepper
2 tbsp olive oil
1 cup diced pineapple (fresh or canned)
1 cup (approx. 2 kiwifruits) kiwi, diced and peeled
1/4 cup chopped fresh cilantro, or more to taste
1/2 cup orange juice, no pulp
Per Serving: 324 calories, 15g fat, 3g saturated fat, 156mg sodium, 25g carbohydrates, 2g dietary fiber, 24g protein
Combine honey, soy sauce, olive oil, and black pepper in a large zip-top plastic bag. Place salmon filets in bag, seal, and shake to coat filets. Marinate in refrigerator for 1-3 hours before cooking.
Heat olive oil in large nonstick skillet over medium-high heat, then add salmon filets and cook for 5 minutes per side, or until it flakes easily with a fork.
While salmon is cooking, combine the pineapple, kiwifruit, cilantro and orange juice in a bowl to make the salsa.
Serve salsa on side or over salmon with cooked brown rice or any grain of your choice.
4 servings; 1 serving = 2 tacos (4 ounces fish, approximately 1 cup fruit filling)
2 cups diced cantaloupe (approx. 1/2 medium cantaloupe)
1 cup sliced mango (approx. 3/4 medium mango)
2 cup chopped red onions (approx. 3 medium onions)
1/4 cup chopped fresh cilantro
1/2 tsp salt
1/2 tsp freshly ground black pepper
1/4 cup tequila
6 tbsp lime juice (approximately 2 large limes)
2 tbsp extra virgin olive oil
1 small diced seeded jalapeno pepper
1 tsp chopped garlic
1/2 cup fat-free Greek yogurt, plain
1 pound white, flaky fish, such as cod
8 6" corn tortillas
1 can vegetarian refried beans
Per Serving (for 2 tacos, 4oz fish, 1 cup fruit filling): 530 calories, 10g fat, 1.7g saturated fat, 76mg cholesterol, 978mg sodium, 49g carbohydrates, 11g dietary fiber, 40g protein
In a large bowl, combine diced fruit, 1 cup onions, jalapeño, cilantro, lime juice, 1 tablespoon olive oil, and ¼ teaspoon each of salt and pepper. Mix thoroughly and refrigerate for at least 30 minutes.
In a large sauté pan, heat 1 tablespoon of olive oil over medium heat. Cook the remaining cup of onions until translucent. Add the tequila and cook until reduced 2-3 minutes. Add garlic, fish, and remaining salt and pepper to pan. Sauté for 2-3 minutes or until fish flakes with fork. Remove pan from heat and allow to cool.
Serve with tortillas, Greek yogurt, and a side of refried beans.
Turkey Veggie Chili
1 lb ground lean turkey
2 tbsp + 1 tbsp olive oil
1 cup chopped onion
2-3 garlic cloves
1 tbsp chili powder
1 ½ tsp cumin
1 tsp dried oregano
1 15oz can black beans, drained and rinsed
1 28oz can diced tomatoes, drained
1 cup frozen corn
1 cup frozen (or 2 cups fresh) spinach
1 cup mushrooms, washed and chopped
½ tsp salt
Non-fat plain Greek yogurt (optional)
green onions, sliced (optional)
Per Serving: 461 calories, 15g fat, 2g saturated fat, 65mg cholesterol, 387mg sodium, 43g carbohydrates, 12g dietary fiber, 41g protein
Heat 2 tbsp olive oil in large nonstick skillet over medium-high heat. Add turkey and cook until browned, stirring to crumble. Set aside in a bowl.
Heat remaining oil in a skillet over medium heat. Add onion and garlic and sauté until onion is tender (about 5 minutes).
Add chili powder, cumin, oregano, and salt. Cook for 1 minute until fragrant, then add turkey and tomatoes. Bring to a boil, then reduce heat.
Add beans, corn, spinach, and mushrooms; simmer for 15 minutes or until thick.
Top chili with 1 tablespoon Greek yogurt and 1 tablespoon sliced onions. Serve with corn bread for a real treat!
Brie, Apple, and Spinach Pizza
2 tbsphHoney Dijon mustard
1 tbsp apple cider
6oz Brie cheese, thinly sliced with the rind removed
2 large Granny Smith apples, cored and thinly sliced
2 cups spinach leaves, chopped
1 pre-made whole wheat pizza crust
Per Serving: 259 calories, 10g fat, 5g saturated fat, 28mg cholesterol, 458mg sodium, 32g carbohydrates, 6g fiber, 11g protein
Preheat oven to 400 degrees. In a small bowl, whisk together mustard and cider. Spread evenly on pizza crust. Top with spinach, brie, and then apple slices. Bake for 15-20 minutes, or until crust is crisp and cheese is melted.