As simple as it is to remember to eat, we all forget the importance of eating healthy. Eating healthy foods is more important than ever right now! A pregnant woman needs more vitamins, minerals, and nutrients to help give baby what he or she needs to develop properly. This week I decided to share with you a few recipes and tips I found useful when I'm on-the-go.Daily Food Guide:
2 cups daily
eat a variety of fruits
3 cups daily
Eat more dark green and orange vegetables
8 oz daily
choose whole grains instead of refined grains
6.5 oz daily
Choose low-fat or lean meats and poultry
3 cups daily
Go low-fat or fat free when you choose milk, yogurt, and cheese
Prenatal vitamin:The best option for healthy food choices is to plan out your meals and snacks at home. It does require planning ahead and extra time, but later on you'll be glad you did!
Nutritious Breakfast Ideas:
Oatmeal topped with fresh fruits-for better nutrition fresh berries are best! Whole wheat waffles Breakfast burrito wrapped in whole wheat tortillaPregnancy Whole Wheat Blueberry Muffins:
1 cup whole wheat flour
3/4 cup all-purpose flour
1/4 cup firm packed brown sugar
1 Tbl. Plus 1 tsp. baking powder
1/2 tsp. allspice
1 cup non-fat buttermilk
2 Tbl. olive oil
2 Tbl. applesauce
1 egg lightly beaten
1 cup fresh blueberries
1. Mix flours, brown sugar, baking powder, cinnamon and allspice.
2. In another bowl whisk buttermilk, oil, applesauce and egg.3. Make a dip in center of the flour mixture and pour in buttermilk mix. Stir gently - DO NOT over mix.
4 Fold in the blueberries.
5. Spoon into lightly sprayed muffin cups and bake in preheated oven at 400 degrees for 20 minutes until golden brown.
Make-it-yourself trail mix
Fresh fruits or vegetables
Celery and peanut butter
low-fat Greek yogurt parfait topped with sliced almonds
Peanut-Butter-Chocolate-Chip Energy Bars
Makes 20 barsIngredients:
1/2 tsp. vegetable oil
1 cup quick-cooking rolled oats
1 cup dry-roasted peanuts
1/2 cup peanut butter
1/2 cup sunflower seeds
20 Medjool dates, pitted
1 tsp. kosher salt
1 tsp. vanilla
1/2 cup chocolate chips
1. Preheat the oven to 350°F. Lightly grease a 9-inch-square baking pan with vegetable oil and line the bottom with parchment paper.
2. Put the oats, peanuts, peanut butter, sunflower seeds and dates in a food processor and pulse until finely chopped.
3. In a bowl, whisk the eggs together with the salt and vanilla. Add the mixture to the food processor and pulse until it becomes a coarse, chunky paste. Fold in the chocolate chips with a wooden spoon. Transfer the mixture to the prepared baking pan and spread evenly, gently pressing down to flatten. Bake for 35 minutes, or until firm and golden.
4. Cool and cut into 20 bars. The bars can be stored in an airtight container for a week in the refrigerator and a month in the freezer.
Per bar: 164 calories, 10.31 g fat, 14.51 g carbs, 5.39 g protein, 2.57 g fiber, 16 mg calcium, 1 mg iron, 153 mg sodium, 28 mcg folate
Looking to pack a new lunch? Recently came across this website recently searching for new inspiring recipes. http://www.lunchtaker.com
Dinner Ideas:Stir fry vegetables with brown rice
Herb roasted chicken
Grilled Salmon & Pineapple
Makes 4 Ingredients:
1/2 cup Mcormick Asian Seafood Sauce 1 pound salmon steaks or fillets8 oz of fresh or canned pineapple
1. 1/4 cup Seafood Sauce over fish and pineapple in shallow dish; turn to coat well
2. Refrigerate 20 minutes or longer for extra flavor.
3. Remove fish ans pineapple from sauce.
4.Discard any remaining sauce.
3.Grill fish 8 to 10 minutes per inch of thickness.
5.Turn fish once and brush with remaining 1/4 cup sauce halfway through grilling.
6. Discard any remaining sauce.
7.Grill pineapple 2 minutes or until heated through.
8. Serve with fish