Friday, June 8, 2007

Eating Tips During Pregnancy

Yes, I find this extremely ironic to be posting right after asking for advice on my appetite!

The Bradley class teaches us to eat 80-100 grams of protein a day, including 4 servings of milk, 2 eggs, 2 servings of protein/meat, 2 servings of green leafy vegetables, 4+ of whole grains, 1+ of vitamin C, 3 Tbs. fats/oils, 1+ other fruits, salt to taste, and 8+ cups pure water, all of this daily. We're also supposed to have yellow/orange fruit/vegetables 5 times a week, whole baked potato 3 times a week and liver once a week, which is optional and I've never eaten nor do I want to start eating. Here's the Bradley site that goes into more detail and gives you an Excel spreadsheet to help you keep track of what you eat.

After attempting to hit the mark daily, I've found a couple foods that help:

  1. Protein powder - I've been using Jay Robb's Whey Protein, vanilla flavor, as it doesn't have all the extra vitamins, etc. that I'm already getting from my prenatal pills. I got it at Whole Foods and it has 24g protein per scoop. You can add it to a smoothie (fruit and vitamin C!) or just have it in orange juice or milk. When blended, it makes the OJ taste like Orange Julius (and it's Vitamin C)!
  2. Cottage cheese - I've always had it with seasoning salt and eat it with crackers, usually Ritz or saltine. This has 26.53g of protein and also counts as milk product. You can eat it with whole grain crackers to check that off as well.
  3. Instead of using whole milk, you can substitue 2% or non-fat, which has more protein per cup.

Another item you'll be needing, esp. during your third trimester, is Calcium. Our friend, doula, and Bradley teacher, Daja, recommends liquid Calcium/Magnesium 2:1. I found a brand at Whole Foods that has a blueberry flavor called Country Life. No only does this help meet your calcium requirements to help build you baby, but it also helps with leg cramps. Take a cap full before bed and experience the difference! *;o) It comes in 16 and 32 oz.

Peanut butter waffles: Put peanut butter (protein and fiber) on your waffles instead of syrup. You can substitute the waffles with French Toast if you want to get some egg in your diet or don't have a waffle maker.
  • Strawberry Shake: "In a cocktail shaker, combine a packet of vanilla or strawberry instant-breakfast powder (look for the no-sugar-added kind, such as Carnation) and 1 cup of low-fat strawberry cow's milk or soy milk...If you have time, use a blender to add strawberries or a frozen banana, for extra fiber, and a scoop of protein powder... "
  • Morning "Pizza": "Take a slice of crusty bread, spread it with 3 tablespoons of low-fat ricotta, and add tomatoes. Finish with a drizzle of olive oil (about 1 teaspoon) and a little salt and pepper. Broiling is optional." (Dairy/protein in the cheese and grains in the bread)
  • Huevos Rancheros Rapidos: "One of the most portable proteins is a hard-cooked egg, but it has no fiber or carbohydrates. So slice it, then roll it in an 8-inch whole-wheat tortilla with a piece of Canadian bacon or lean ham and, if you like, a 1/2-ounce slice of cheese. Add a tablespoon of salsa for a shot of flavor and a smidgen of vitamin C. "
    • They also have healthy snacks at