Got cravings? Of course you do – you're pregnant! But when those cravings send you diving into the pantry only to find a stale granola bar and some neon cheese puffs, Mama's got a problem.
If you're really committed to eating your best when you're eating for two, your safest bet is to plan ahead by shopping for foods that are nutritious, tasty, and good for your growing baby.
Buying the right foods on your weekly shopping trip not only guarantees you'll eat well, but it also saves you time and money – especially if you stock up on long-lasting items that are shelf-stable, frozen, or require little (or no) cooking.
So make sure to pick up the following six staples the next time you're at the grocery store – and yummy, pregnancy-friendly snacks and meals will be just minutes away!
Beans
Legumes are high in protein, low in fat, and loaded with folic acid (which can help reduce the risk of a neural-tube defect in your baby) and fibre (which can help you maintain a healthy weight by slowing digestion, thus making you feel fuller for longer).
Grabbing a bag of beans from the supermarket aisle? Keep in mind that you'll need a few hours to cook them, so if you're short on time the canned varieties are just as tasty and affordable – and best of all, ready to use (just choose the low-sodium variety, and rinse before serving). The options are endless: Toss garbanzos in a salad, mash black beans for tacos, or add cannellinis to pasta.
Dairy
Think beyond the glass and stock up on yogurt and low-fat cottage cheese, which last for at least a week in the fridge. They both pack in calcium – you'll need lots of it to strengthen both your own bones and your baby's (just make sure to keep guzzling that milk too – it's the best way to get the vitamin D your body needs to absorb calcium). Jazz up your yogurt or cottage cheese with a dollop of all-fruit jam, granola, or cut-up fruit.
Eggs
These nutritional wonders are perfectly packaged for pregnant mamas – full of protein, minerals, and choline, which aids in a baby's growth and brain development. Look for a carton of eggs with “omega-3” on the label for a healthful dose of the baby-brain-boosting fatty acid DHA, which can help prevent preterm labour.
Eggs keep in the fridge for longer than most perishable items (at least a couple of weeks) and can be cooked in no time (it takes just 60 seconds to scramble one!). Hard-boil a few for an easy breakfast or on-the-go snack, or slide a fried egg onto leftovers like garlicky spaghetti, roasted potatoes, or take-out rice.
Frozen spinach
The frozen variety of this leafy power food comes in a neat little block, is so easy to prepare, and is as great a source of iron (which helps combat anemia during pregnancy) as the fresh stuff – making it one of the most convenient and nutritious foods for mums-to-be. Open a box and place the spinach in a sieve inside a bowl in the fridge to thaw overnight. Then stuff in an omelet, mix into tomato sauce, or layer in lasagna for a healthy dose of the nutrients you need during pregnancy.
Fruit
Whether it's fresh, frozen, or dried, fruit is a no-brainer kitchen staple: It's low in calories, high in fibre (especially important in pregnancy because it can help reduce the risk of diabetes and ease a case of constipation), and packed with vitamins.
So keep a bowl on the counter at home and bring a couple of pieces to work. Long-lasting fresh picks include oranges, apples, bananas, and pears. Canned varieties are just as nutritious – though be sure to check the package and choose fruit packed in water rather than sugary syrup. Dried fruits are also a healthy portable option – think raisins, apricots, cranberries, and dates – but be sure to stick to the suggested serving size on the back of the package, as dried options pack a lot more calories (most of those from sugar) into each bite.
Nut butters
It's easy to enjoy the health benefits of this creamy sandwich staple. Take your pick: Peanut, almond, or cashew – nut butters are a good source of protein (an important building block of cells). They're also delicious, portable, and keep well in the cupboard. Swirl a tablespoon into oatmeal or slather it on whole-wheat toast, waffles, or apple slices.
When food shopping, don't walk by walnuts, which have loads of healthy fats like DHA (which aids in a baby's brain development); walnuts are best stored in the fridge since the oils in the nuts can go rancid.
Source: What to Expect
Win a prize this Mother's Day by subscribing to our annual plan now! T&C applies.
