Pregnancy Food Choices: Dining Menus to Comfort Pregnancy Problems

You know you need to eat right, but sometimes the discomfort, nausea and heartburn that come with your pregnancy keep you from playing with your food. Use this list to fill your cupboards, and you'll have what you need, just when you need it.

Mini Meals for Growing Moms

    If you're suffering the side effects of being a mom-to-be, frequent snacks and mini meals may be easier to tackle than three big meals. Try these:
  • Half a whole-wheat bagel with almond butter or tahini
  • Yogurt shake made with vanilla yogurt, banana and orange juice
  • Hard-boiled egg sliced onto a small salad
  • Cup of chicken noodle soup and a square of whole-grain cornbread
  • Tofu salad on a whole-wheat roll
  • Small bran muffin (homemade or one you trust to be wholesome) and a tangerine
  • Almond butter on cinnamon-raisin toast
  • Half a turkey sandwich in pita bread with sliced tomato and sprouts
  • Cup of ginger tea and the other half of that whole-wheat bagel
  • Last night's leftover chicken with a few dried apricots
  • Bowl of whole-grain cereal with soy milk or regular milk
  • Small bowl of low-fat granola topped with half a banana and a dollop of yogurt
  • Open-faced broiled low-fat cheese on whole wheat
  • Instant oatmeal with raisins

14 Snacks to Curb Cravings

    It's okay to indulge now and then, but most of the time you'll be better off reaching for a healthy snack than that triple-scoop hot fudge sundae you've been craving. Replace naughty cravings for these nutritious ones:
  • Graham crackers
  • Whole-grain crackers
  • Whole-wheat low-salt pretzels
  • Almond butter or tahini
  • Dried fruits such as dates, apricots, apples, figs
  • Bananas, apples
  • Oranges, tangerines, clementines
  • Baby carrots, snow peas
  • Yogurt or high-quality low-fat frozen yogurt
  • Low-fat cheese
  • Tofu
  • Bagels
  • A can of low-fat, low-sodium soup
  • Ready-to-eat cereal, instant oatmeal or low-fat granola

Take Comfort

Make the right food choices to help knock out nausea, heartburn and constipation. Use these tips to comfort common pregnancy problems:

  • Eat several mini meals a day rather than three big meals to help ease nausea and heartburn.
  • Drink liquids separately from solid food. Sipping ginger tea may ease nausea.
  • Avoid greasy or heavily spiced foods.
  • Eat fiber-rich foods like whole-grain breads, cereals and dried fruits and try prune juice to prevent constipation. The natural laxatives in prune juice help to stimulate the muscles of your GI tract, which have been placated by all those extra pregnancy hormones.
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