I did not eat well during my pregnancy. I didn’t think that I had changed my diet very much while I was pregnant. I didn’t think I was eating much more, or eating worse things, but apparently I was, because I gained 50 lbs!
So how can my bad experience help you? Well I can tell you what you SHOULD be doing when you are pregnant and trying to stay fit.
First off, NO DIETING once you find out you are pregnant. If you are already overweight, consult your doctor about what you should be doing, you SHOULD NOT DIET, but you may be told to eat healthier. For a healthier diet the best place to start is the good old food pyramid, and portion control.
Choose MY Plate has the USDA recommended portions and categories you should be eating from.
Now, once you are pregnant, you will have to make some changes in your diet. First off you will actually need to consume more calories. I know, who wants to eat more when they are trying to lose weight! Well you have a human inside of you and s/he needs to eat too! You will need to consume an extra 300 calories per day. And no that does not mean go eat a chocolate bar. Those need to be HEALTHY calories, particularly protein. That leads us to protein, you need to consume at least 60g of protein a day. There are a ton of great protein sources, greek yogurt, chicken, beans, lentils, milk, cheese, and quinoa. The last few things you can do are mild exercise (if you don’t already exercise, and if you do (you probably aren’t reading this blog), you can continue to exercise at your regular level, with doctor consent), getting a good nights rest (do whatever you can to make your rest the best you can, get special pillows, sleep alone, whatever you need) and stay hydrated! This was the thing I was worst at, I hate water! But guess what, if you don’t drink water, then you retain water and that makes you larger, gives you stress marks, increases blood pressure, etc! So about the BEST thing you can do for yourself is to drink a butt load of water.
OF course there are special circumstances to all pregnancies and you will want to consult your doctor before making any large changes in your life, but these are all great things you can do!
Oh, I almost forgot, a prenatal multivitamin, your growing baby needs folic acid! You can absolutely get this from foods such as dark leafy greens, citrus fruit, beans and lentils, but a prenatal vitamin is gonna make sure you don’t miss anything your growing baby needs.
Asian Style Baked Chicken Legs and Vegetable Stir Fry
This recipe gives us protein, folic acid and a ton of other vitamins from the yummy veggies!
This recipe appears to have a lot of salt and oil, but it’s just a marinade, so it won’t all stick to the chicken.
8-10 drumsticks, cut slits into chicken
8 cloves garlic
1 inch ginger root
¼ cup soy sauce
¼ cup coconut oil, melted
spices/herbs of choice, parsley, salt, pepper, chinese five spice, etc
Blend all ingredients except chicken, marinate chicken overnight in ziploc bag with the liquid you just made.
Bake in a non-stick baking pan for 45 minutes at 375°F.
Vegetable Stir Fry
2 tablespoons olive oil
1 medium red onion
2 cloves garlic
Dash of Pink Salt
2 cups broccoli
2 cups cauliflower
1 medium carrot
5 shiitake mushrooms
1 large bok choy
2 tablespoons & 1 teaspoon soy sauce
2 tablespoons cornstarch
1 tablespoon white cooking wine
1 teaspoon toasted sesame oil
1 teaspoon rice vinegar (or apple cider vinegar)
1 teaspoon tahini paste
1 teaspoon molasses
1/8 teaspoon ginger powder
A pinch of red pepper flakes (omit if you don’t like spice)
Chop onion and garlic into slices and heat on stove with olive oil and pink salt for about 7 minutes. Chop up all veggies into small pieces. Add all veggies EXCEPT bok choy to the pan, and continue heating for another 5 minutes. Mix remaining ingredients in a separate bowl, then add bok choy and the new sauce you just created to the pan. Cook for another 8 minutes, stirring often so the sauce doesn’t burn!