What's a Balanced Diet for Pregnant Woman? 5 Tips for Eating Well

What feels good to you feels good to your baby. Eat enough and remember to enjoy your meals. Remember to eat slowly, sitting down at the table instead of cramming food in your mouth while standing in the kitchen.

Nourishing ourselves with food is more than just making sure we have adequate nutrients. It also has to do with savoring the food and enjoying the act of eating with family and friends. You have clearance to eat more calories now that you are pregnant, so enjoy it!

If youre stressed about what to eat follow the guidelines below, but I suggest eating what you crave, as long as its not ridiculous. I craved strawberries. This was pretty lucky for me. If you find yourself overeating, consider why and whether or not there may be an emotional component to your eating.

Just because youre pregnant is not a green light to eat anything you want. Were talking about creating a balanced diet for a pregnant woman. Chances are if you are overeating, you are not really enjoying and savoring your food. Youre probably overindulging with a vengeance.

If youre an emotional eater, just be aware of it and pay attention to what is going on in your life before and after you begin to eat. Pregnancy can be a stressful time with a great deal of change.

Eat healthfully to support yourself, your baby, and your entire pregnancy. Here are helpful tips for healthy eating to get your healthy diet moving in the right direction.

5 important tips for eating during a normal pregnancy:

1. Get a good prenatal, multivitamin from your doctor or provider.

2. During pregnancy, protein requirements increase, so be sure to get more than usual. Talk to your doctor or provider about possible toxins in fish and what to avoid while pregnant.

3. Be sure to get enough water; about 2 quarts.

4. Get sources of omega-3 fatty acids such as salmon; there is conflicting evidence regarding the use of flax seed oil so talk to your doctor first.

5. Obviously, eating lots of fruit and vegetables is always a good thing. Eating whole fruits and vegetables, combined with drinking enough water, helps to prevent constipation.

Good Luck, and let's remember to eat well with the intention to nourish ourselves and our babies!

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Minnesota Wild Rice Soup with Chicken, Fresh Mushrooms and Sherry

Wild rice is the state grain of Minnesota. For hundreds of years wild rice was a staple food for the Chippewa and the Sioux. They harvested rice from canoes and used long sticks to shake the grain into boats. Some Native Americans still raise and harvest rice this way. However, most wild rice is raised by farmers and harvested with giant combines.

Wild rice is high in protein and low in fat. A little goes a long way. One cup of uncooked rice makes about three cups of cooked rice. You can add flavor by cooking the rice in beef, chicken, or vegetable stock. The rice tastes best when slightly crunchy, so keep track of the time. Overcooked rice is mushy and looks like popcorn.

Minnesotans love wild rice. We make wild rice pancakes, breads, salads, soups, side dishes, and desserts. Recently I bought some bratwurst with wild rice and it was delicious. I love wild rice with dried cranberries, caramelized onions, and orange zest . One day, though, I hankered for a steaming bowl of wild rice soup.

Fortunately, I had leftover wild rice and chicken on hand. The other ingredients came from the vegetable bin, freezer and pantry. Since I had made wild rice soup before I was familiar with the method. You may eliminate the sherry if you wish, but it gives give the soup added punch of flavor. Cubed ham may be substituted for chicken. Minnesota Wild Rice Soup with Chicken, Fresh Mushrooms and Sherry is a meal in a bowl.

INGREDIENTS

2 cups cooked wild rice (cooked al dente)

1 1/2 tablespoons butter (or margarine)

1 1/2 tablespoons light olive oil

2 cooked chicken breast halves, cubed

1 carton (8 ounces) sliced mushrooms

3/4 cup frozen chopped onions

6 ounces (half a package) petite carrots

1/2 cup Italian flat leaf parsley, snipped

1 32-ounce carton chicken stock

3 packets very low sodium chicken bullion

1 can (10 3/4 ounces) low sodium mushroom soup

2 soup cans of water (more if needed)

METHOD

Prepare wild rice and chicken the day before. Refrigerate.

Melt butter with olive oil in a soup kettle. Saute mushrooms over high heat until slightly brown. Add remaining ingredients. Cover and simmer over low heat for 20-30 minutes. Just before serving add 1/4 cup very dry sherry to soup. Makes 8-10 servings.

Copyright 2007 by Harriet Hodgson

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