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Nutrition Times Two

5 Tips for Healthy Eating While You're Expecting

By Gina Roberts-Grey

Nutrition experts agree that starting the day with a healthy breakfast offers countless benefits. Unfortunately, when you're battling morning sickness or are too rushed to prepare an elaborate meal, you easily skip breakfast. "Yogurt sprinkled with low-fat granola, a bag of trail mix or a peanut butter sandwich made on whole-wheat bread are terrific breakfast options," says Connie Diekman, a registered dietitian and professor of nutrition at Washington University in St. Louis, Mo.

Creatively combining commonly eaten ingredients lets you eat foods that supply protein and heart-healthy nutrients. "Almost every day, I ate fresh, homemade salsa with sesame seed crackers or cottage cheese with tomatoes," says Angela King, a mother of two from Kenmore, N.Y. "That was my snack, lunch side dish and even part of breakfast some days." Whole-grain crackers and peanut butter or hummus and fresh vegetables are just a few more foods that make eating breakfast or snacks on the go quick and easy.

Relying on small meals or several healthy snacks throughout the day helps many women combat nausea and consume their recommended daily nutrients. "Consider fruit or whole grains instead of drive-thru restaurants or sugary foods," says Brandeis. Specializing in maternal nutrition, Brandeis explains that protein-packed snacks are healthy and also boost an expectant mother's energy level. "Easy options such as crackers and peanut butter offer the combination of proein and carbohydrates," she adds.

Although the stereotypes of craving pickles are not always accurate, expectant women do often experience pangs for certain foods or find that their sweet tooth is overactive. Moms-to-be often find themselves compelled to indulge in double-thick chocolate shakes and juicy cheeseburgers. "Following a well-balanced diet plan doesn't preclude giving up all tasty treats or indulgences," says Brandeis. Feed your cravings in a healthy fashion. Swap a double-thick shake for one made with low-fat ice cream. Bake a cake following a low-fat recipe or make a pizza with low-fat cheese.

Want to see more?

• Wheel of Color: Mixing and Matching for Good Nutrition
• Pregnancy Nutrition From A to Z: A Comprehensive List of Nutrition Issues for Moms-to-be
• Two of Everything, Please: Debunking the Myth
  of Eating for Two
• Talk about it!

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