Debunking the "Eating for Two" Myth
Healthy Food Choices for Pregnancy
Pregnancy is filled with advice. What to eat, how to sleep better, what you should name the baby...the list goes on. But there’s one common misconception that as a Registered Dietician concerns me most—the notion that you should be " eating for two." While, yes, you may be eating for more than just yourself, "eating for two" does not mean doubling calories. In fact, pregnant women only need about 300 extra calories per day. The key, is not only in knowing how much, but what to eat and why.
Double-Duty Chicken Pizza Pockets with Cabot Reduced Fat Cheddar
Pregnancy often leaves you feeling less than prepared for an evening in the kitchen. Let leftover chicken do double duty in ultra easy pizza pockets. Simply stir together the filling, fold over the dough, bake and dinner is done! These also re-warm well for a nourishing lunch the next day.
- Cooking spray
- 1/3 cup diced red onion
- 1 large chicken breast, roasted and shredded
- 1/3 cup barbecue sauce
- 1/3 cup drained canned whole kernel corn
- 4 ounces Cabot 75% or 50% Reduced Fat Sharp Cheddar, grated & divided (about 1 cup)
- Chopped tomato for garnish
- 1 (13.8 ounce) tube refrigerated pizza crust dough
1. Preheat oven to 375 degrees.
2. Coat small nonstick skillet with cooking spray; add onion and sautee over medium-high heat until tender, about 5 minutes. Remove from heat and combine with chicken, barbecue sauce and corn; set aside.
3. Unroll dough onto work surface and press into large rectangle. Cut dough into 4 individual rectangles; sprinkle 2 tablespoons of cheese onto one half of each rectangle. Top evenly with chicken mixture; sprinkle evenly with remaining cheese. Fold dough in half over filling, pressing edges with a fork to seal.
4. Place pockets on baking sheet coated with cooking spray. Bake for 25 minutes or until lightly browned. Garnish with chopped tomato and serve.
Nutrition Analysis
Makes 4 servings. Calories 291, Total Fat 8g, Saturated Fat 3g, Sodium 1138mg, Carbohydrates 54g, Dietary Fiber 2g, Protein 22g, Calcium 210mg
Eating Less is More
A healthy amount of weight gain throughout pregnancy (on average 25 to 35 pounds) is an important concept to embrace because it's associated with better outcomes for both mom and baby. Since your extra calorie needs aren't as high as you might think, it's important to choose nutrient-rich foods, which contain more nutritional value per calorie. Natural foods such as cheese, yogurt, milk, nuts, beans, whole-grains and unprocessed meats offer vital vitamins and minerals needed during pregnancy, for fewer calories than more processed foods.
Ultimately, there are numerous “nutrients to know” during pregnancy, which is why most experts recommend a prenatal vitamin, before, during and after. Specifically protein and Omega-3/DHA rank high on the list of “important to eat daily” and can be found in foods such as nuts, some fish and Omega-3/DHA reduced-fat chesses (with the latter having the added benefit of calcium as well!)
Eating...Not so Easy
If you find yourself in your first trimester and feeling less than your best, rest easy knowing that for most women, the stomach discomfort will fade. If bouts of nausea and vomiting continue into your second trimester or you experience severe episodes more frequently than two or three times per day, it's best to seek the advice of your doctor, who may feel medication is warranted.
Things you can do on your own to help with “morning sickness:”
- Don’t let yourself get too hungry. Try eating small meals on a regular basis.
- Include protein at each meal. Protein helps regulate blood sugar levels and may keep you from that “sinking” feeling a couple of hours after eating.
- Eat what sounds, smells and tastes good to you. If it doesn't appeal to you, it may make things worse.
- Avoid drinking lots of liquids at meals. While it's important to stay hydrated, sip unsweetened beverages throughout the day, rather than with a big meal. Over filling your stomach can make nausea worse.
Because the risk of food-borne illness is higher among pregnant women, it's important to beware of “risky” foods or those foods that are more likely to be contaminated. Stay clear of raw or undercooked meats, poultry, seafood or eggs. Avoid luncheon meats, soft cheeses, raw milk and raw milk cheeses (hard, aged cheeses including Cheddar are great). Be sure to wash thoroughly all fresh fruits and vegetables.
Birth and Beyond
Lastly, it's important that you don't discount the importance of preparing for the "fourth trimester" after your baby is born. Time spent cultivating better nutrition know-how now helps ensure a healthy mom during sleepless nights and helps ensure adequate calories if mom is breastfeeding — a benefit to both mom and baby. The days following your new addition are joyful, but also met with new challenges; don't let mealtime be one of them. Aim to use the same nutrition principles of pregnancy of eating naturally nutrient-rich foods and work on time management by enjoying make-ahead dishes, slow cooker meals and getting creative with leftovers like these Double-Duty Chicken Pizza Pockets. Taking a little time with easy recipes ensures there's plenty of time leftover for what now matters most.