Pregnancy is a wonderful experience, but it’s also exhausting and overwhelming. When you get home after a long day at work, you might simply be too tired to even think about cooking a healthy meal.
And yet you know you should eat something healthy and nutritious for dinner since you are now responsible for your health and your baby’s health.
What defines healthy meals for pregnant women? Have your nutritional needs changed, and are there some foods you should avoid? Read this guide on how to prepare healthy meals for pregnant women:
You don’t exactly need to eat for two.
Some people might have told you that you need to eat for two now that you are pregnant. However, this is not exactly correct: while you definitely shouldn’t choose this moment to go on a strict diet, you don’t necessarily need to eat twice the amount of food you usually eat.
What you eat matters more than how much you eat. You have to make sure you get enough protein, vitamins, and minerals each day, so your baby will not lack any nutrients needed for their development. Of course, your meals should also keep you healthy and energized.
What are healthy meals for pregnant women?
Dinner is especially important for pregnant women. Since you might have been away from home for a good part of the day, your evening meal gives you the occasion to make sure you eat healthy food and have enough nutrients on your plate.
A balanced diet is ideal, so you should include foods from each food group in your meal. You need plenty of fruits and vegetables, dietary fibre, whole-grain products, lean protein, and healthy fats. If you don’t feel like cooking, consider using a prepared meal delivery service for dinner instead.
Here are some ideas:
- Use canned and frozen ingredients as nutritious as fresh ingredients and help simplify your meal preparation.
- Keep a list of your favourite recipes, so you can pick one whenever you don’t feel inspired. Also, make sure your kitchen is well-stocked with the ingredients needed to prepare these recipes.
- Make a stir-fry whenever you don’t want to spend too much time cooking. Simply heat olive oil in a pan, and add lean protein, veggies, and seasoning.
- A slow cooker could cook your meal for you while you are away, so you will be ready to eat as soon as you get back home.
- Prepare a nourishing salad with any healthy ingredients you find in your fridge for a simple meal you don’t even have to cook.
When you feel energized enough to spend some time cooking, be sure to prepare extra portions. You can refrigerate or freeze them and heat them whenever you feel too tired to cook.
Consider letting someone else cook for you.
Even if you enjoy cooking, it’s normal not to always feel like it. When someone else takes care of the cooking for you, it gives you more time to rest.
If you live with a partner, see if they could prepare some healthy meals from time to time. You could also choose to eat out at the restaurant or use a prepared meal delivery service that offers nutritious and delicious meals.
Foods to avoid for pregnant women
It’s best to avoid large meals, which can be difficult to digest and eat more small meals instead. You should make sure to enjoy the last meal of your day at least 3 hours before going to bed to reduce the risk of issues such as heartburn and reflux.
And keep in mind that even though there are certain foods you should avoid, it’s useless to feel guilty and to beat yourself up if ever you cheat and eat something you shouldn’t eat. The main reason for avoiding some types of foods is that they could make you sick, but if you only eat a small portion, the risk will remain very low.
Avoid these foods if you are a pregnant woman:
Raw fish
It’s best to avoid raw fish, which parasites can contaminate. You should also avoid fish that contain a lot of mercury, such as mackerel, swordfish, and tuna steaks.
Charcuterie
Cold cuts of meat and hot dogs are not nutritious and could contain bacteria. You also should avoid raw or undercooked meat, which could make you sick.
Raw eggs
For the same reason, avoid eating raw or undercooked eggs. You should also stay away from any sauce made with raw eggs.
Strong cheeses
They are made from full-fat dairy products and can be very difficult to digest for you. You should also avoid any cheese made with unpasteurized milk, which could contain bacteria.
Spicy foods
They are not exactly bad for you or your baby but could cause heartburn and reflux.
Alcohol
To be safe, avoid consuming alcohol while pregnant, as even just a few drinks could affect the health and development of your baby.
Citrus fruits
Citrus fruits can cause heartburn and reflux, especially if you eat them before bed.
