Having a baby? What should you eat and how? Recipes for pregnant and breastfeeding women

Easy turkey lasagna

Note: This recipe is especially for pregnant and breastfeeding women, but it can be a nutritious part of almost anyone’s diet.

Prep time: 1 hour, including cooking time

Ingredients:

• 1 tsp. olive oil
• 1 lb. ground turkey breast
• 2 cloves garlic, crushed
• 8-oz. can tomato sauce
• 28-oz. can crushed tomatoes
• salt and pepper to taste
• 1 tsp. Italian seasoning
• 12 oz. shredded low-moisture, part-skim mozzarella cheese
• 12 oz. part-skim ricotta cheese
• ¾ c. grated parmesan cheese
• one package no-boil lasagna noodles

Directions:

1. Spray 8×8 baking dish with cooking spray; preheat oven to 375° Fahrenheit (190° Celsius).
2. Brown turkey with olive oil and garlic.
3. Add tomato sauce, tomatoes, salt/pepper, and seasoning.
4. Simmer 20 minutes.
5. To assemble lasagna:
   – add small amount of sauce to bottom of pan
   – layer noodles to cover bottom of baking dish
   – add some ricotta and mozzarella
   – add tomato/meat sauce
   – sprinkle with parmesan
   – repeat with two more layers of noodles, ending with tomato/meat sauce and parmesan as top layer
6. Bake uncovered for 30 minutes, or until bubbly and cheese is melted.
7. Remove from oven and let rest for about 10 minutes before cutting.

Makes: 9 servings

Serving size: 1/9 lasagna

Nutritional analysis (per serving):
330 calories
33 g protein
14 g fat
5 g sat. fat
18 g carbohydrate
2 g fiber
73 mg cholesterol
800 mg sodium
325 mg calcium
1 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Why this recipe is good for pregnant or breastfeeding women:

This recipe is an excellent source of protein, vitamin A, and calcium, which are important during pregnancy and breastfeeding.

Greek salad

Note: This recipe is especially for pregnant and breastfeeding women, but it can be a nutritious part of almost anyone’s diet. Pregnant and breastfeeding women need to consume extra calories and eat a variety of nutritious foods to contribute to their baby’s growth and development.

Prep time: 20 minutes (not including time for marinating)

Ingredients:

• 1/2 head romaine lettuce, washed and patted dry, cut into 2-inch pieces
• 3 c. fresh spinach, torn into 1-inch pieces
• 18 kalamata olives or Greek olives, pitted
• 1 large cucumber, chopped
• 2 large tomatoes, chopped
• 1 green bell pepper, chopped
• 1 c. red onion, chopped
• 1/2 lb. firm tofu, rinsed and patted dry, cut into 1-inch cubes

Marinade and dressing:

• 4 tbsp. olive oil
• 1 tsp. dried oregano
• 1 lemon, juiced
• salt and black pepper to taste

Directions:

1. Whisk together olive oil, lemon juice, oregano, salt, and pepper. Place tofu cubes and marinade in a sealable plastic bag and marinate for 2 to 3 hours in the refrigerator.
2. Wash all fresh vegetables well since they will not be cooked. This is important for removing bacteria from the surface of raw vegetables to prevent illness.
3. In a large salad bowl, combine lettuce, spinach, olives, cucumber, tomato, bell pepper, and onion.
4. Add tofu and marinade to the bowl and toss.

Serves: 6

Serving size: about 1 1/2 cups

Nutritional analysis (per serving):

214 calories
9 g protein
14 g fat
2 g sat. fat
12 g carbohydrate
4 g fiber
0 mg cholesterol
207 mg sodium
141 mg calcium
6 mg iron
96 mcg folic acid

Nutritional analysis may vary depending on ingredient brands used.

Why this recipe is good for pregnant or breastfeeding women:

This Greek salad recipe, with tofu instead of feta cheese, is great for pregnant women. You should avoid soft cheeses and other unpasteurized dairy products because they can become contaminated with bacteria that can make your unborn baby sick. In this recipe, tofu is marinated to taste like feta cheese. Like cheese, tofu is a good source of calcium.

Whole-grain chicken-broccolli pockets

Note: This recipe is especially for pregnant and breastfeeding women, but can be a nutritious part of almost anyone’s diet.

Prep time: 25 minutes, including cook time

Ingredients:

• 2 c. raw, broccoli florets, ¼” chopped
• 2 c. shredded 2% cheddar cheese
• 1-lb. bag of whole-wheat pizza dough
• 8 oz. packaged, cooked, grilled chicken breast, ¼” diced

Directions:

1. Preheat oven to 375° F (190° C).
2. Flour work surface.
3. Divide dough into four equal parts; roll out one part at a time into a rectangle.
4. To assemble each pocket: On one half of dough add ½ c. broccoli, ½ c. shredded cheese, and ½ c. diced chicken breast.
5. Fold other half of dough over top of filling to form pocket; cut small hole in top to allow steam to escape.
6. Place pockets on non-stick baking sheet; bake for 15–20 minutes or until golden brown (check instructions on pizza dough; baking temperatures may vary depending on brand used).

Makes: 4 pockets

Serving size: 1 pocket

Nutritional analysis (per serving):
472 calories
35 g protein
16 g fat
7 g sat. fat
47 g carbohydrate
8 g fiber
75 mg cholesterol
1400 mg sodium
417 mg calcium
1 mg iron
25 mcg folic acid

Note: Nutritional analysis may vary depending on ingredient brands used.

Why this recipe is good for pregnant or breastfeeding women:

This recipe is an excellent source of protein, fiber, and vitamins A and C, all of which are essential during pregnancy and breastfeeding.

source:   http://kidshealth.org/parent/pregnancy/index.html#cat20585