Nutriplate - Those Who are Pregnant
This NutriPlate is designed for the AVERAGE Pregnancy!
Use NutriPlates as a guide for building smart nutritional habits!
Quick Tips for Pregnancy
- Many physiological changes happen during pregnancy, including increased appetite and thirst, increased food intake, and weight gain. During pregnancy, changes in the way someone experiences taste and smell can change their preferences for some foods.
- Fluid intake increases during pregnancy. It is recommended to drink between 8-12 cups of water per day.
- Weight gain is normal during pregnancy. Low birth weights are higher in women who gain little weight during pregnancy. Therefore, a balanced and nutrient-dense diet paired with exercise is essential for a healthy pregnancy
- Consume foods high in calcium, vitamin D, choline, omega-fatty acids, iron, folic acid, B vitamins, and vitamin C.
- Talk to your primary health provider regarding caffeine consumption. A general recommendation is less than two six-ounce cups of caffeinated drinks per day.
- The increase in energy intake during pregnancy is approximately 300 kcal per day during the first trimester. You can add more food to your main meals or have an additional meal throughout the day.
- Consume at least 71 grams of protein daily. Protein requirements increase during pregnancy, so ensure you are including good sources of protein at every meal.
- Consume foods high in linoleic acid and alpha linoleic acid, such as sunflower, corn, soy oil, flaxseeds, walnut, soybeans, and leafy green vegetables.
- Avoid seafood high in mercury, as well as lunch meats, undercooked meat, poultry, and eggs.
- Avoid soft cheese and milk that are unpasteurized.
- Talk to your primary doctor regarding vitamin supplementation.
For a little inspiration, a few meal examples to help get you started...
Breakfast
Protein Smoothie:
- 1 cup kale
- 1 cup spinach
- 1 scoop vanilla protein
- 1 tablespoon peanut butter
- 1 cup plant-based milk or regular milk
- 1 cup blueberries
- 1 tablespoon flaxseeds
½ cup strawberries
Preparation:
– Mix all ingredients in blender at medium speed for 1 minute.
Lunch
Protein Bowl:
- 1 cup quinoa
- 1 cup chickpeas
- 3 ounces salmon
- 2 cups mixed greens
- ½ cup cherry tomatoes
- ½ cup cucumbers
- ½ cup green bell pepper
- ¼ cup red onion finely chopped
- ¼ cup pumpkin seeds
Dressing:
- 1 tablespoon Dijon mustard,
- ½ tablespoon white vinegar,
- 1/ tablespoon apple cider vinegar
- 1 tablespoon orange juice, and
- ½ tablespoon honey (optional).
Preparation:
– Combine all dressing ingredients in a small bowl and set aside.
– Place leafy greens on the bottom of the plate and add the remaining ingredients around the plate.
– Top the bowl with salmon and dressing.
Dinner
Whole Wheat Pasta with White Beans:
- 2 cups whole wheat pasta
- 1 cup low sodium pasta sauce
- ½ cup vegetable broth
- 1 cup butternut squash
- ½ cup shredded carrots
- ¼ cup nutritional yeast
- ½ cup white onion
- 1 cup white beans
- 1 tablespoon avocado oil
- 1 tablespoon oregano
- ½ tablespoon basil
Preparation:
– Add avocado oil and onion to a skillet. Cook at medium-high heat for 5-7 minutes. Add spices, stirring frequently, and cook for 3 additional minutes.
– Add pasta sauce, butternut squash, nutritional yeast, and carrots to the skillet. When the mixture starts boiling, lower the temperature. Add beans and cook for at least 10 minutes.
– Add cooked pasta and mix it with sauce. Let the pasta cook for an additional 5-7 minutes.
Note: Pair this dish with salad to increase fiber consumption.
Snack
Egg and Avocado Sandwich:
- 2 pieces of toast
- 2 hard-boiled eggs
- 1 tablespoon mayonnaise
- 1 green onion
- 1 celery rib, finely chopped
- 1 tablespoon parsley
- 1 tablespoon Dijon mustard
- ¼ cup avocado
- Salt and pepper to taste
Preparation:
– Peel the hard-boiled eggs and mash in a bowl with mayonnaise, Dijon mustard, salt, and pepper.
– Add celery and parsley and mix. Lastly, add green onion and mix gently.
– Spread avocado on a slice of toast, add egg mixture and top with the remaining slice of toast.
Snack
Spinach Strawberry Smoothie:
- 1 cup orange juice
- 1 cup spinach
- 1 cup strawberries
- 1 cup ice
- 1 tablespoon maple syrup
Preparation:
– Mix all ingredients in blender at medium speed for 1 minute.
And one more thing
add these to your grocery list!
Recommended Veggies and Fruits
- Bananas
- Oranges
- Frozen berries
- Baby carrots
- Lettuce
- Apples
- Blueberries
- Strawberries
- Mangos
- Pears
- Avocados
- Leafy green
- Dry blueberries with no added sugar
- Dry bananas with no added sugar
Recommended Proteins
- Eggs
- Salmon
- Black sea bass
- Sardines
- Canned or dry beans and lentils
- Light canned tuna
- Nuts
- Peanut butter
- Greek yogurt
- Peanuts
- Lean meats
Recommended Carbohydrates
- Bread
- Pasta
- Flour
- Corn tortillas
- Brown rice
- Oatmeal
- Shredded Wheat
- Low-sugar breakfast cereals
- Potatoes
- Whole wheat bread
- Whole wheat flour
- Whole grain pasta
- Beans
- Oatmeal
- Quinoa
- Butternut squash
Recommended Healthy Fats
- Avocado
- Walnuts
- Pumpkin seeds
- Salmon
- Sunflower oil
- Avocado oil
- Olive oil
- Almond Butter
References for this NutriPlate.
- https://medlineplus.gov/ency/patientinstructions/000603.htm
- Nutrition Through Life cycle, 2020, 7th edition, Judith E. Brown.
- https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-during-pregnancy
- https://nutricia.com.au/aptamil/parents-corner/becoming-mum/importance-carbohydrates-pregnancy/
- https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20045082
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