Looking for Simple Healthy Ways of Eating

I looked up what all the "super foods" were and went with that. I now love it and will only feed my daughter super foods. Good luck

Hi,

I see yu have already received lots of advice and I didn't read it all, so forgive me if I am repeating. I am 28 weeks along and eat very healthy. My midwife recently said that each meal should have a protein, a whole grain, and a fruit or veg. It is a good rule. Good luck!

I try to keep as many healthy snacks around as possible and to make sure they are things that I really like -- so rather than force myself to eat something like celery, which I don't like, I try new veggies and fruits from time to time and then when I hit on something I love, I make sure I have plenty of it (for example, I just discovered that I LOVE sugar snap peas and mangoes -- these are both super healthy snacks and they taste like treats to me).

And I agree with pretty much everything that everyone else has said in response to your posting -- the one thing that I haven't seen yet on here, though, is that it's really important for pregnant moms (and everyone) to get enough Omega 3 fatty acids in their diets. One person suggested that you use just olive oil and canola oil -- both of these oils have lots of Omega 3s. Other foods that are super healthy and great sources of good fats are avocadoes, nuts (walnuts are the hightest in Omega 3s), and fish (the pink fish are the highest in Omega 3s). You can also buy eggs now that are high in Omega 3s (it will say so right on the front of the package if that's the case) -- and eggs are a great source of protein and a good alternative to eating red meat. (Too much red meat has been linked to health problems.) Omega 3s are very important for your baby's development, particularly the development of the brain, and they affect a lot more than just your cholesterol (e.g., they help you have a healthy heart, skin, and nervous system). Peanut butter is a great source of good fats, plus it fills you up and then you aren't as hungry. (In fact, there was a study done that showed that people who were trying to lose weight and ate peanut butter actually lost more weight than people who were trying to lose weight and didn't eat peanut butter -- it was surmised that it had to do with feeling full/satisfied for a longer period of time after eating peanut butter.)

I love the suggestion about having a big salad or other veggie with a meal (e.g., a big salad with a slice of pizza). I eat my veggies first, and then I'm not as likely to chow on the other stuff (like pizza). That way I'm not depriving myself of what I want, but I'm also eating in moderation and getting enough crucial nutrients.

Smoothies are a great way to eat healthy, particularly in the summer, and you can put whatever you feel like in them. I love to make blueberry smoothies with nonfat organic yogurt, ice, and soymilk. I also add ground flax seed to my smoothies because ground flax is one of the best sources of Omega 3s -- and it may sound gross, but it doesn't really taste like anything (a little bit of a nutty flavor, but not all that noticeable). My kids love raspberry smoothies. Like one person already mentioned, though, the idea is to get a variety of colors in there because that means that you are getting a good variety of nutrients from your fruits and veggies.

To find which veggies/fruits are best to buy organic, I highly recommend visiting the Environmental Working Group's Web site:

http://www.foodnews.org/walletguide.php

I have assembled meals at Dream dinners (they have a healthy options menu). You put the meals together there you can prepare lots of meals and then freeze them.. they are fees ingredients with little or no preservatives but the meals are there when you need them with instruciotns on how to prepare. Most meals take only about 30 minutes to cook once defrosted and it has really helped our portion control because there is only so much to go around. I tend to overcook and we have alirttle bit for left overs (lunch the next Day) and we are a fmaily of five I usally prepapre the 6 serving meals but you and you rhubby could get by on the 3 serving meals..My daughter even liked them when she wa sold enough for solid food. they have a website and the compnay is called Dream Dinners so you should check it out! We love it!

I am 15 weeks pregnant, but I have a problem opposite of most pregnant women, I am trying to gain more weight because I am underweight. I can tell you what hasn't helped me gain, maybe it will help you with portion control... I suggest nuts (walnuts, almonds, peanuts) and raisins as snacks, nuts make you feel full even when you really aren't and are good for you, but you can't really gain much from them. A great rule to adhere to if you don't want extra pounds is to eat your meat and proteins with veggies/salads, not pasta or potatoes. If you eliminate pasta (not much healthy in it anyway) and processed white breads from your diet, it will significantly curb weight gain.

Also, I highly recommend Trader Joe's for meat and dairy products if you want to reduce the amount of antibiotics and hormones for you and your unborn baby. You will be much better off eating less meat but high quality, than a lot of the sick meat from an average supermarket.

My husband and I also try to eat healthy.We make alot of things with ground turkey.Meatballs,meatloaf a meat sauce for pasta.We actually love it.We hardly ever eat red meat.My son doesn't really like red meat nor do I.We also make pizza on the grill with tomatoes light cheese and lots of veggies(pre-cooked).Chicen fajitas are very easy and healthy.Also quesadillas with lots of grilled veggies.We will alot of the time time pre cook the chicken and have three meals.Hope this helps. T.

I love stirfry for healthy eating. Make some rice. Cook up some chicken, beef, tofu whatever and let cook. Throw in frozen veggies that you like. Turn to medium heat. Add soy sauce, salt and pepper and stir once and a while. When veggies are cooked serve over rice. Healthy, yummy and easy. This is my fav of all time.

Go organic as much as possible- particularly in regards to meat, dairy, fruits and veggies. Not only is it an issue of avoiding some of the pesticide residues, and the potential hormone and antibiotic issues of regular meat and dairy, but also that these foods and meats are usually raised on smaller farms with better soil preservation and are grown locally and therefore fresher when you buy. This all means significantly more of the nutrition is intact- more antioxidants, more minerals for you and your baby! Organic meats are usually from grassfed or vegetable fed animals- even if you just have smaller portions of them at a time (the size of a deck of cards is approximately the size of one serving of meat)- it is worth the extra price for a more nutritious meal. Make bulk meals and keep leftovers on hand- so that you will not be tempted as much to go for the more processed items. Keep a container of organic yogurt and use those farmers' market fruits to make a smoothie as a snack, or throw the tomatoes, parsley and cucumbers with a dash of spicy pepper in the processor for some easy chilled gazpacho soup.

This is a great time to be thinking of this, while you are pregnant but also as your 1 year old is getting started on solid foods. It's a great time to introduce new flavors and textures, and get healthy eating habits started early.

If you haven't already, make simple switches from regular pasta to whole grain, white bread to whole grain, etc. - same with cereals, rice, and so on. Sometimes I use a rice pilaf mix, but I dilute the salt by adding more water and another cup of plain brown rice. If I steam vegetables, I never pour that leftover water down the drain! I freeze it in plastic containers or ice cube trays, and then use it whenever I make any grain that absorbs all the water - rice, couscous, etc.

Use leftover veggies, including things like the stems of broccoli, and grind them up in the food processor, adding it to pasta sauces.

Switch to olive oil (extra virgin if you can, otherwise light) and canola oil. Use canola when you have to heat something up really hot - olive oil smokes at high temps but it's great for vegetables.

I give my son some phenomenal pancakes made with whole grains or whole wheat flour, soy milk boosted with powdered soy protein powder, wheat germ, ground flax seed, oats, eggs or egg substitutes whatever I have on hand. Use any recipe for whole wheat pancakes, and just mix until you get the right consistency. I make "Power French Toast" with whole grain bread - I like Stop & Shop's Nature's Promise Flax & Grain, but any bread with lots of holes in it will work. Make a batter with eggs and soy milk enhanced with soy powder, whip it in the blender, and dip the bread in it. The holes help absorb more of the protein in the batter so each bite has lots of nutrition. Then you can put on a little maple syrup with no guilt!

I read that you should check labels- if the first five ingredients contain any of the following, pass it up: high fructose corn syrup, enriched flour (which is flour stripped of most of its nutrition and then with a little bit put back), sugar, salt or partially hydrogenated oils.

There are a lot of great recipes on Rachael Ray's website or in her magazine. A lot of them take no time at all. Her motto is "everything in moderation" - you can still have some treats and old favorites, but make them in new ways with very little effort.

Jessica Seinfeld wrote a cookbook with a lot of great ways to get veggies into her kids - I know there was some controversy about whether her book was all original or whether she "borrowed" from other books, but the principle is there, as are some great ideas. Check out other books too - I think "The Sneaky Chef" is one.

Have fun and have a great pregnancy!

Without knowing how you're eating now, I think the most important thing to remember about eating is you should eat what's in season. Go to farmer's markets and get some fresh, local fruits and veggies. Eat organic as much as you can (it's better to keep chemicals out of your body, especially since you're pregnant). If you're a meat-eater, get lean meats like chicken or fish. You should also make sure you drink lots of water.
As far as portion control is concerned, if you think you may be eating too much, try using smaller dishes. Instead of eating your meals on large plates, use the smaller plates. I've heard (and I think it's true) if you take a deep breath while you're eating, that means you're done.
Don't feel bad about having snacks, just make sure they are healthy. Yogurt or a piece of fruit or even making your own smoothie.
I hope these are the kinds of tips you were looking for.

Look for a book called Ultrametabolism. Easy to read, understand. It makes a lot of sense- you will see. Lists foods, vitamins, etc. Natural, organic. Good stuff!

Hi J.,

Check out Leanne Ely's cookbooks. Simple, easy, healthy and fast. She is a consultant on www.flylady.net Really helped us out with our 7 m.o. Good luck.

My husband and I have been reading and doing a lot with the Weston Price way of eating - it's definitely not the standard American diet but everyone I know that eats this way is so so healthy and it's more like the way our ancestors ate, before processed foods and artificial sweeteners came around. Can check it out at www.westonaprice.org - the cookbook that really explains it well is "Nourishing Traditions" by Sally Fallon.
M.

I find that one good way to get your diet healthier is to concentrate on small changes so you don't get overwhelmed. Start by concentrating on eating several veg and fruit servings every day and soon you will find that you are just naturally replacing bad food with good food. This is the best time of year for this because you can so easily get fresh local food at farmers markets and veg stands.

Definitely switch to whole grain products. Wheat bread is often just white bread with coloring, you need 100% whole wheat or other whole grain. Whole wheat pasta, as someone else suggested, may take a little getting used to, but it is really yummy and the white stuff is really pretty devoid of nutrition.

Absolutely switch to organic dairy and meat and check out what they called "the dirty dozen" it is a list of fruits and vegs that are very pesticide-laden. At the very least those should be avoided.

I personally try to avoid high fructose corn syrup, which is in absolutely everything. I do a lot of baking and always read labels.

And don't forget good fats. They are especially good for your developing baby and your toddler.

And don't give your toddler juice. Get her drinking water at a young age and she will be happy to do so. Juice is a lot of sugar and much of what is marketed to kids is really just soda masquerading as something else. My 22 mo old doesn't yet know that juice exists and that's the way I like it.

Enjoy the process; eating healthy feels great!

A really great website to go to is www.sparkpeople.com. It's free and you can set up meal plans, and find great ways to eat healthy and exercise right. I've been on it for 1 year and I've lost 30 pounds. Not that you're trying to lose weight at this point, but it helped me learn what's healty and what isn't.

reguarding portion controll

most people need
2 servings of fruit group (1 piece or 1/2 cup canned)
3 servings of vegg group(same as above)
4-6 ounces of meat group(or protien equivalent)
2-3 servings of milk group (8 fluid ounce or 1oz cheese)
6-8 servings of bread group ( read the package to see how much is one serving)

most pregnant women only need to increase their
intake by 200 calories a day. that is just choosing 2 extra servings a day from any 2 groups.

I am 22 weeks just like you and I went to a nutritionist to really manage my weight gain with this pregnancy. She suggested eating 3 meals and 3 snacks. At your lunch and dinner your plate should be 1/2 vegatables, meat or protein the size of a deck of cards and 1/4 plate of whole grains. For snacks, you should try to get in some protein for at least two of them...(cott cheese, nuts, cheese, peanut butter, eggs, edamame (soybeans)

I don't think there are any magic foods..just try to avoid white flours and eat lots of veggies and protein. Protein is the one thing that your body can not make for your developing baby...so be sure to eat enough.

Good luck,

L.

I just read a really great and simple tip (from a food reviewer, so she's really tempted to eat too much!). Always order (or make) an extra salad or veggie with each meal, and make sure you eat all of that. Then you won't be so tempted to eat so much of the less healthy stuff because you're full. So if you eat pizza, have one slice of pizza and a large salad instead of three slices of pizza. Another easy tip is to have as much color on your plate as possible - a plate of fried fish and chips, for example, is going to be all brown, but fresh fish, a green veggie and baked sweet potatoes is much better for you. Finally, I have really good luck with sitting down before I make our grocery list and figuring out what meal we are going to eat every night of the week. That way I can figure out how to get a whole variety of foods in over the course of the week, and I don't have to make a million runs to the supermarket, and I don't end up eating as much "back-up freezer food" or take-out (which is expensive anyway). If you are interested in a sample week, let me know.

As an expectant mother to my second child, there is always concern about weight gain, being older and wondering how this pregnancy will compare with your first. The easiest way to eat healthy is "think color!" The more color in your food choices, the more vitamins and nutrients you will be putting in your body. Rule of thumb is each meal should have a balance of the following: quality carbohydrate (baked potato, sweet potato, brown rice, pasta (in moderation) and general whole grains; quality protein (lean chicken, meat, fish, low-fat dairy) AND healthy fats. Try to stay away from processed ANYTHING - limit the amount of "white" foods you eat (white pasta, white breads, etc.) as that means there are few nutrients in those items. As you know, your appetite changes with pregnancy so five small meals (vs. three big meals) is usually better for you. Include low-fat dairy products (milk, yogurt and cottage cheese) and they are high in protein and calcium...which you need. Leafy, colorful vegetables, fortified cereals and beans will provide Folic Acid...and it is ALL about moderation! Allow yourself a sweet treat here and there but before indulging, make SURE you've put healthy items into your body so that baby of your will grow strong and healthy!!!