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Pregnancy Nutrition/Fitness Cheat Sheet


Forum: August 2013 Playroom

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  • 2 Post By alittlelost

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  #1  
November 27th, 2012, 09:07 AM
alittlelost's Avatar Platinum Supermommy
Join Date: Jul 2012
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Foods Great for Pregnancy

Avocados (in moderation due to high fat content)
Broccoli
Carrots
DHA eggs
Edamame
Lentils
Mangoes
Nuts (also high in fat)
Oatmeal
Red pepper
Spinach
Yogurt

More Information Here: Best Foods to Eat While Pregnant


Foods to Avoid

Raw Meat
Deli Meat (try to avoid, but if you eat, cook it until steaming first)
Fish with Mercury (Tilapia, for example, is OK.)
Smoked Seafood (unless canned/shelf-safe)
Fish Exposed to Industrial Pollutants
Raw Shellfish
Raw Eggs
Soft Cheeses (All soft non-imported cheeses made with pasteurized milk are safe to eat. I hear it's also okay if cooked until bubbling)
Un pasteurized Milk
Pate (Canned pate, or shelf-safe meat spreads can be eaten.)
Caffeine (linked to miscarriage, premature birth, low birth weird, and withdrawal symptoms in infants. Should be limited to fewer than 200 mg a day if you must have it--some studies show caffeine intake in moderation is OK)
Alcohol
Unwashed Vegetables

More Information Here: Foods to Avoid during Pregnancy : American Pregnancy Association : American Pregnancy Association


Snack Ideas

Here are some of my favorite healthy snack ideas:

Wheat Crackers with Cheddar Cheese (cheese in moderation)
Fresh Fruits: Cantaloupe, Watermelon, Bananas, Strawberries, Raspberries, Blueberries, Clementines, Grapes, etc.
Peanut Butter on: apple slices, celery, wheat toast (peanut butter in moderation)
Nuts (in moderation): I like pistachios and almonds best.
Vegetables: I like asparagus, black beans, and corn on the cob.
Leafy Green Salads, light on the dressing
Cucumbers: I like sliced cucumber with just a tiny tiny bit of salt, some fresh ground pepper, and sometimes a sprinkle of Parmesan cheese.


Meal Plans

7 Healthy Meal Ideas: 7 Healthy Meal Ideas for Pregnancy

Includes:
Protein-Rich Breakfast: Portobello and black bean breakfast burritos
Best Dish for Overheated Mamas-to-Be: Gazpacho With Shrimp (shrimp is safe when cooked right)
Morning Sickness Cure: Watermelon, Arugula, Feta and Mint Salad
A Super Food That's Flavorful: Mushroom Quinoa Risotto (Quinoa, to me, is like a cross between cous cous and a vegetable)
Your Quick and Healthy Asian Fix: Korean Beef Broccoli
Decadent Dessert (Without the Guilt!): Raspberry Turnovers
The Ultimate Go-To Snack: Peanut-Butter-Chocolate-Chip Energy Bars


Fit Pregnancy Recipe Finder: Pregnancy Recipes | Find pregnancy smoothies, easy pregnancy recipes, pregnancy meals - Fit Pregnancy

Search by Course (breakfast, dinner, etc), Type of Dish (appetizer, main, etc), or additional attributes (portable, quick, vegetarian).


Pregnancy Recipes from BabyCenter: Pregnancy recipes | BabyCenter

Includes:
Spinach, tomato, and cheese omelet
Herbed-chicken salad with grapes and toasted walnuts
Linguine with shrimp, asparagus, artichokes, and red peppers
Limeade icy
Tropical smoothie
Berry bonanza smoothie
Lettuce, spinach, citrus, and avocado salad
White bean and salmon salad
Orzo salad with salmon, herbs, and yogurt vinaigrette
Salmon cakes with easy lemon aioli
Linguine with spinach
Penne alla pizza
Oatmeal chocolate chip cookies
Yogurt with mandarin oranges
Berry and pear breakfast parfaits
Fruit salad in orange shells
Anytime fruit shake
Lentil soup
Oriental-style roasted asparagus
Creamy apple-raisin oatmeal
Pan-seared chicken with apricot glaze
Homemade dill and onion potato chips
Spicy sweet potato chips
Cottage cheese pancakes
Couscous with chicken, tomatoes and thyme
Quick cassoulet with beans, chicken and sausage
Grilled steaks with a lemon-herb butter
Whole-wheat blueberry-walnut pancakes


Pregnancy Menu Plans: Eating Plans and Menues for Pregnancy

Includes:
Eating For Two
Fast Foods
Morning Sickness Menus
New vs Old Eating For Two
Pregnancy Meal Plans - Friday
Pregnancy Meal Plans - Monday
Pregnancy Meal Plans - Saturday
Pregnancy Meal Plans - Sunday
Pregnancy Meal Plans - Thursday
Pregnancy Meal Plans - Tuesday
Pregnancy Meal Plans - Wednesday
Replacement Snacks
Vegetarian Ideas
Workout Menu


Exercise Ideas

Walking is great for pregnancy and most people are able to do that.

Another idea is to search youtube! You can find TONS of FREE pregnancy workouts. Just keep browsing until you find one you like.
I found this one: 10 minute prenatal pilates part 1 - YouTube It's a 10 minute pregnancy pilates workout. I liked it because it was fast paced (no boring parts where they talk) and it was just the right intensity for me. By the time I thought "I can't take anymore" the 10 minutes were up. It got my heart going and my legs were a little sore this morning, so I feel like it was effective.
If you search youtube, you'll find hundreds of options. Some are even divided into exercises depending on your trimester!


If you have anything you think should be added/updated on this list, please post and I'll tie it in!
momology and berrybunny like this.
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  #2  
November 27th, 2012, 09:24 AM
Dandelion's Avatar Mega Super Mommy
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Oh thanks for posting this. It's nice to have a reminder of what I can and can not eat during pregnancy. I love seafood though and will have to look into what I can and can't eat in that dept. Like, can I have crab legs and lobster? haha Red Lobster is calling my name now that I have even thought about it.
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  #3  
November 27th, 2012, 10:53 AM
Mommy of 3
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That's great!! Thanks for sharing
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  #4  
November 27th, 2012, 01:21 PM
alittlelost's Avatar Platinum Supermommy
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lobster is OK but not the green stuff if you like that part (I don't eat the guts though lol)
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  #5  
November 27th, 2012, 01:36 PM
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Thanks for sharing, I was thinking about this earlier today.
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  #6  
November 27th, 2012, 05:41 PM
BOYSxTWO's Avatar Veteran
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i was thinking about this today too, as i passed by and drooled over the fresh sushi counter in the cafeteria in my building at work!

i will have to copy and paste this information to refer to. thanks.
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