What To Eat For Dinner While Pregnant? Pregnant women should ensure that their diet provides enough nutrients and energy for the baby to develop and grow properly. They should also ensure that their body is healthy enough to cope with the changes that are occurring. For a healthy pregnancy, the mother’s diet must be balanced and nutritious; This implies the correct balance of proteins, carbohydrates, and fats, and the consumption of a wide variety of nutrition such as vegetables and fruits. Consulting with a doctor is an important part of planning a pregnancy diet.
The calorie intake of a pregnant woman grows during pregnancy. She doesn’t eat for two; The calorie intake increases a few hundred calories a day for most pregnant women. The typical weight gain, if the mother carries only one baby, varies considerably according to the pre-pregnancy weight and other factors.
It is recommended that a pregnant woman with low weight gain more, while an overweight woman earns less. A woman’s body absorbs iron more efficiently and the volume of blood increases when she is pregnant, so she should consume more iron to make sure she and her baby have an adequate supply of oxygen.
Dinner is a good time to make up for the nutrients you didn’t receive during the day. Low fiber breakfast and lunch? Add some frozen lentils to what you are doing. Don’t have enough protein in your snacks? Add some chicken, tofu, or nuts.
What makes a perfect dinner? Anything that is in the optimal diet for pregnancy: a balanced mix of lean proteins and calcium, whole grains, a rainbow of fruits and vegetables, and healthy fats. As for your breakfast, lunch, and snack. It’s confusing what to eat for your dinner, but these are tried and true options.
16 Healthy Food Tips On What To Eat For Dinner While Pregnant
It is always important to eat a variety of foods during the day, making sure you get the nutrients that both you and your baby need. Here is a look at foods and some suggested sources to create a healthy diet during pregnancy.
1. Fruits and vegetables:
Fruits and vegetables contain vitamin C and folic acid and other many important nutrients which are beneficial for pregnant women. At least 70 mg of vitamin C per day should be taken by pregnant women which are contained in fruits such as oranges, grapefruit, and honeydew, and vegetables such as broccoli, tomatoes, and Brussels sprouts. 0.4 mg of folic acid per day is recommended to prevent neural tube defects.
A good source of folic acid can be found in dark green leafy vegetables (other sources of folic acid include legumes, such as black beans or lime beans, black-eyed peas, and veal). You must have at least 2-4 servings of fruit and 4 or more servings of vegetables a day.
2. Bread and grains:
The main source of energy for pregnancy can be provided by the essential carbohydrates found in pieces of bread and grains. Whole and enriched products provide important nutrients, such as iron, B vitamins, fiber, and even some proteins. The required amount of folic acid can be obtained from fortified bread and cereal. Depending on your weight and dietary needs, you should consume between 6-11 servings (6-11 oz) of bread/grains daily.
Meat, chicken, fish, eggs, and beans contain the protein, B vitamins, and iron needed during pregnancy. Your developing baby needs a lot of protein, especially in the second and third trimesters. Iron helps transport oxygen to your growing baby, and also carries oxygen to your muscles to help avoid symptoms such as fatigue, weakness, irritability, and depression.
It is recommended to take a protein amount of approximately 27 mg per day. Lean beef, chicken, lamb, liver, turkey, and beef are good options. Fish and some other seafood can be a good nutritional option for pregnancy, within the guidelines. Avoid fish that contains high levels of mercury. You should consume at least 3 servings of protein a day.
4. Dairy products:
At least 1000 mg of calcium per day is needed to maintain a pregnancy. Calcium is essential for developing strong teeth and bones, normal blood clotting, and muscle and nerve function. Since your developing baby requires a considerable amount of calcium for its development, your body will take calcium from your bones. If you do not consume enough through your diet then this can lead to future problems, such as osteoporosis.
5. Prenatal vitamins:
Although during pregnancy, the main source of vitamins and nutrients needed must come from your diet, a daily prenatal vitamin can help fill small gaps, in case you do not involuntarily get enough key nutrients. Up to three months before conception, prenatal vitamins should be taken, if possible. Ask your healthcare provider about which supplement is best for you.
6. Rice pudding;
The rice pudding can adjust to your swinging mood about the taste of regular food, so why not try this for dinner or as a dinner dessert? As, Rice contains antioxidants that are beneficial for pregnant women. Antioxidants help increase immunity and prevent the risk of infections. Rice is food without cholesterol. Therefore, including pudding rice in your diet during pregnancy helps balance your diet and keeps you safe from cholesterol problems.
The sweet, rich, and creamy mixture is frankly delicious. You will love that it is made of simple ingredients like rice, milk, sugar, and dry fruits. While this is a dessert, it offers some nutritional benefits, which include almost 10 grams of protein and 15 percent of the daily calcium recommendation for bone formation per cup.
Most rice pudding recipes are better in energy, as well as in nutritional values. It contains good fat and you don’t have to worry about the usual allergens like eggs and gluten; Rice is also naturally gluten-free. If you choose to do it with brown rice, you can add it to your daily fiber intake. It helps you maintain metabolism and your baby to absorb your nutrition. Increasing nutrition by adding fruit is also a tasty option. Add canned pumpkin to custard and serve with fresh seasonal fruit.
There is also an advantage if you choose to buy your rice pudding instead of cooking it: unlike many other types of store-bought puddings, most brands of rice pudding have an impressively simple ingredient list. Rice pudding needs no any additional ingredients but only low-fat milk, rice, sugar, eggs, and salt. Recipes made with whole milk and sugar drops can create a dessert with an excessive amount of calories, fat, and sugar. Many popular recipes will tip the scales at more than 300 calories per serving.
Some rice puddings are prepared quickly on the stove, while others are simmered in a slow cooker or in the oven. There are puddings made with brown rice and black rice, short and long grain. There is a version that boldly proclaims to be the most creamy. You could spend months making rice pudding recipes and not duplicating a plate.
How to make rice pudding
– Start your pudding with cooked white rice.
– Combine cooked rice, sugar and milk or cream in a heavy saucepan over medium heat.
– Cook, stirring frequently, until the liquid has reduced and the pudding has thickened. This should take about 20 minutes.
– Add dried or fresh fruit, roasted nuts or a pinch of spices. Try a combination of bananas and cinnamon or toasted nuts and a little nutmeg.
– If you like a rich pudding, try mixing some beaten egg and some additional milk. Stir constantly for about 2 minutes to cook the egg and thicken the pudding. If desired, add some cold butter to add shine.
– Place your pudding on individual plates to serve; Serve warm or cold.
7. Puwa with curried potato
One of the popular snacks in western Nepal, especially in Dang, Rice Puwa is a favorite of many people, as it is tasty, healthy and also satisfies hunger.
In most other cultures and places, Puma is usually made with rice flour, but other grain flour can also be used to make power. It is also heavy due to the rice it contains, so it is used more as a snack or as an alternative for dinner, along with a fried vegetable, curry, or pickles.
Rice puja contains antioxidants that are beneficial for pregnant women. Antioxidants help increase immunity and prevent the risk of infections. Eating rice puwa during pregnancy helps improve brain development and improves your baby’s cognitive function. It helps regulate your blood pressure levels when you are pregnant. Therefore, consuming an adequate amount of rice puwa guarantees safe delivery. It promotes the growth of beneficial bacteria for smooth and normal bowel movements during pregnancy. Therefore, it prevents health problems, such as constipation and bleeding, while waiting.
The process of making Puwa is easy and relatively fast and neither many ingredients are required to make Puwa.
- Rice grains
- Water, Ghee (clarified butter)
- Chapati with lentils curry
Roti or chapatti is an inalienable part of the diet. Made with whole wheat, it is healthy and can be combined with anything from curry and dried vegetables to dals and meats. Rich in fiber and a variety of nutrients that include vitamin E, selenium, and iron, the consumption of whole grains is crucial for pregnancy. During pregnancy, the body needs more fiber to keep your digestive system running smoothly. In addition to curbing constipation, increased fiber intake can help prevent glucose intolerance that can cause gestational diabetes, diabetes during pregnancy.
A simple roti is an excellent source of soluble fiber, which helps reduce blood cholesterol levels, prevents constipation, and helps keep our digestive system healthy. Loaded with complex carbohydrates that give you sustained energy and can keep you satiated for hours. They are made without oil and are generally very healthy. A small chapati has 70 calories, 3 grams of protein, 0.4 grams of fat, and 15 g of energy carbohydrates that can provide you with a lot of energy and also keep you full for a long time. Not only do they know that they energize you, but they also increase your mood. With the goodness of zinc and other minerals, eating chapati every day can work wonders on your skin. It sounds incredible? But it is true!
Chapati is an excellent source of soluble fiber that can be easily digested, so it is better to eat a roti instead of rice. Chapati is prepared with unleavened flour and, therefore, is an inexhaustible source of nutrients. While oil or butter is not added, the chapatis contain fewer calories compared to other foods.
To add some health benefits, you can chop finely or mix with cooked vegetables such as beans, carrots, spinach and mix them with the dough. For some healthy fat, you can add butter or oil. You should use better whole wheat flour instead of refined wheat.
Anadi chamal (rice) is a local variety of sticky rice grown largely in western Nepal. In fact, it is the only glutinous rice that is traditionally found in Nepal. There are two types of Chamal Anadi: Rato Anadi (Red) and Seto Anadi (White). And rice is used to make different varieties of cuisines in Nepal and has great cultural value, but now it is almost forgotten. As the new hybrid varieties are widely promoted and supposedly cultivated for their high yield, such traditional varieties have become increasingly rare to find.
It is soft and sweet and has its own subtle aromatic taste. It is found to have a high protein content and is believed to have medicinal values. Latte is also fed to women who gave birth recently, and people also drink the water that comes after soaking the rice. It is used in the preparation of local cuisines such as Chichad, Latte, Khatte, Siroula, and Selroti.
Latte is prepared by cooking the overnight soaked and rice in ghee with frequent stirring and vaporization (with the lid on) with sugar and sometimes with coconut, nuts, and cardamom. Unlike the normal rice cooking process, water is generally not added during the cooking process.
Khatte is prepared by lightly soaking the rice in water and then roasting it, and consumed as dinner. Siroula is prepared by soaking the husked rice for a couple of days, then roasting it until it bursts, which is allowed to cool and then husked with the husker or palette (this). It is consumed as dinner with or without milk and sugar.
9. Lentil soup
Lentils are often overlooked, although they are an economical way to obtain a wide range of nutrients. For example, they are full of B vitamins, magnesium, zinc, and potassium. Lentils are made up of more than 25% protein, which makes them an excellent alternative for meat in case of pregnancy. They are also a great source of iron, a mineral that is sometimes lacking in vegetarian diets.
Although different types of lentils may vary slightly in their nutrient content, one cup (198 grams) of cooked lentils generally provides about: Lentils are rich in fiber, which favors regular bowel movements and the growth of healthy intestinal bacteria. Eating lentils can increase stool weight and improve overall bowel function.
- 2 tablespoons olive oil
- 1 diced carrot
- 1 diced onion
- 1 chopped celery rib
- 1 clove garlic
- 1 can of tomatoes
- 1 cooked can, drained lentils
- chopped rosemary, thyme and parsley
- 4 cups low-salt chicken broth
Lentils are easy to cook. Unlike many other legumes, they do not require prior soaking and can be cooked in less than 20 minutes. It is better to rinse them before cooking to remove impurities. Then they can be placed in a pot, cover with water and a pinch of salt, bring to a boil and simmer uncovered for 15-20 minutes. Your lentils should be slightly crispy or soft, depending on your preference. Once boiled, drain and rinse with cold water to prevent further cooking. Some lentils, such as split orange lentils, cook in 5 minutes and are great when you want to prepare a last-minute meal or want to prepare an already prepared meal.
10. Chicken and Broccoli Salad
Chicken is a highly nutritious food that is rich in protein, vitamins, and minerals. It is rich in the thinnest proteins and 9 essential amino acids (the basic components of muscles) and contains saturated and unsaturated fatty acids. As it is naturally low in fat, it does not cause obesity. Dietitians and doctors regularly recommend eating chicken during pregnancy.
Lean chicken breast is rich in the lowest levels of fat and saturated fatty acids. It gives you omega 3 and omega 6 fatty acids. It is also low in cholesterol content, but rich in fatty acids, vitamin E and A, selenium, thiamine, and niacin equivalents that promote metabolism and increase energy levels in pregnancy. One cup of cooked chicken breast provides 87% of your daily protein requirements.
All these nutrients can help the development of bones, organs, and cells of the baby and help protect it from chronic diseases such as diabetes, heart disease, and high cholesterol. During pregnancy, the body needs more zinc and iron than the usual amount. Lean chicken can meet these needs, and the iron in chicken is also more easily absorbed by the body.
Of course, you should make sure that the chicken is fresh and kept in cold storage, and well-cooked before eating to avoid diseases caused by the listeria bacteria. Heating it to more than 160 degrees Fahrenheit generally ensures that the bacteria have been killed. As, cold pre-cooked chicken may contain bacteria so do not eat cold pre-cooked chicken. Serving a size of 100 grams or 2 slices of cooked chicken meat a day is recommended for pregnant women. The salad would be excellent because it provides a good amount of fiber that helps the gut for proper metabolism.
- Olive oil spray
- 2 cups reduced salt chicken broth
- 1 cup light coconut milk
- 1 cup chopped broccoli
- 1 cup bean sprouts
- 1/2 cup finely chopped mint
- 1/2 cup finely chopped cilantro
- 1/2 thinly sliced large chicken breast
- 1 lime
- Using medium heat, sprinkle a saucepan with olive oil and cook the pasta for 1-2 minutes.
- Add chicken broth and coconut milk to the saucepan, and simmer.
- Add sliced chicken and chopped broccoli, and cook for 5 minutes or until chicken is cooked and broccoli is soft.
- Divide bean sprouts between two serving bowls.
- Cover the bean sprouts with pasta and cover with mint and coriander.
- Serve with slices of lime.
11. Mushroom and Quinoa Risotto
Mushrooms are so tasty when cooked well that they are irresistible. They can be added to salads, soups, pizzas, and spicy preparations. Freshly harvested mushrooms are even better with low calories and high protein content. Mushrooms offer excellent nutrition for your growing baby. Including them in your regular diet helps you share the benefits with the baby in the womb. Mushroom comprises of;
- Abundant vitamin B:
Fungi are natural sources of B vitamins that include thiamine (B1), riboflavin (B2), niacin (B3), and pantothenic acid (B5), which are beneficial for the future mother and baby. Thiamine and niacin help in the development of the baby’s brain, relieve fatigue, and increase energy. Riboflavin helps maintain healthy skin, improves eyesight, and develops strong bones, muscles and nerves. Pantothenic acid prevents digestion problems.
- Vitamin D promotes healthy bones:
Vitamin D deficiency in pregnancy can cause tiredness, back pain, bone weakness, and depression. Adding fungi to your diet can give you plenty of vitamin D. It helps absorb calcium in the body, to build strong bones and teeth in the baby.
- Rich in protein and fiber:
Protein and fiber are present in abundance in fungi. Protein is necessary for the general development of your baby, as it contributes to muscle mass. Fiber helps prevent irritable conditions such as constipation and fatigue, keeping you active and ready for a trouble-free delivery.
- Iron promotes hemoglobin levels:
Your body requires more hemoglobin as the volume of blood increases during pregnancy. Fungi are an excellent source of iron, which helps produce hemoglobin and red blood cells in both the mother and the fetus.
Antioxidants stimulate the immune system:
The antioxidants (selenium and ergotionein) present in fungi stimulate the immune system and keep it disease free and healthy during pregnancy. Fungi also contain zinc, potassium and selenium, which help the growth and development of the baby.
- 3 cups chicken broth
- 2 tablespoons olive oil
- 1 green onion, sliced
- 1 teaspoon minced garlic
- 1 1/2 cup white quinoa, rinsed
- 1/2 cup white wine
- 1 cup shiitake mushrooms, diced
- 1 cup trumpet mushrooms, diced
- 1/3 cup parmesan cheese
Heat the broth in a saucepan over low heat and simmer. In a separate pot, heat the green onion and garlic until they are soft and translucent. Add the quinoa to the green onion pot and stir for 3 minutes. Add the white wine and boil, stirring occasionally until it evaporates. Gradually add broth to the quinoa mixture for 25 minutes to absorb. Meanwhile, brown the mushrooms and season with salt and pepper. Add the mushrooms and Parmesan cheese with the quinoa mixture. Serve immediately.
12. Fish pie
Omega 3 is one of the most important nutrients that we should focus on during pregnancy. Omega 3 is essential for the development of your baby’s eyes and brain, and it is believed that the lack of omega 3 increases the risk of postpartum depression. In high-risk pregnancies, it has also been shown that increased intake of long-chain omega 3 reduces the risk of premature births. And Omega 3 is found inadequate quantity in fish.
This recipe makes 4 portions of approximately 300 g.
- 400 g of frozen or fresh white fish fillets, or a package of mixed fish pie (Choose fish from sustainable sources).
- 600 g of potatoes, peeled and diced 45 ml of semi-skimmed milk
- 60 g cheddar cheese
For the sauce
- 1 tablespoon spreadable vegetable fat
- 1 tablespoon of normal flour 350 ml of semi-skimmed milk
- 1/2 teaspoon white pepper
Heat the oven at the temperature of 200 ° C / 400 ° F. Poach and shred the fish. Boil the potatoes and mash with the first amount of milk. Melt the extended vegetable fat in a saucepan and then mix the flour to make a thick paste. Cook gently for 1 or 2 minutes, stirring all the time. Add the milk slowly to the flour mixture and then stir continuously to make a smooth sauce. Then season with the pepper.
Add the shredded fish to the sauce. Place the fish mixture on a plate, cover with mashed potatoes and sprinkle with cheese. Until the potatoes are golden brown, bake for about 20 minutes.
Note: When serving fish, be sure to remove all bones.
13. Boiled sweet potato
Sweet potatoes are an excellent source of components called beta-carotene which is transformed into vitamin A by the body. Vitamin A is important for the growth and differentiation of cells in your growing fetus. Vitamin A is essential for the growth and differentiation of most cells and tissues. It is very important for healthy fetal development.
In general, pregnant women are advised to increase their vitamin A intake by 10–40%. However, they are also advised to avoid very high amounts of vitamin A sources of animal origin, which can cause toxicity when eaten in excess.
In addition, sweet potatoes contain fiber, which can increase fullness, reduce blood sugar spikes and improve digestive health and mobilityy.
Oatmeal is absolutely safe to consume during pregnancy. It is known that oatmeal contains many important nutrients that are quite essential for a budding mother in the prenatal stage. This makes oatmeal one of the main items on the list of foods that a pregnant woman should have. Actually, oatmeal is taken as breakfast but we can take it as dinner. It is so beneficial to health. It contains folic acid which helps prevent birth defects such as spina bifida, a condition that affects the spinal cord and anencephaly, or underdevelopment of the brain.
Constipation is a common symptom of pregnancy. One of the most common causes of constipation in the prenatal period is the lack of fiber in the diet. Oatmeal is a good source of fiber, as it provides 3 grams of soluble fiber and 1 gram of insoluble fiber per serving. To further increase the fiber content, add a tablespoon of wheat bran or high fiber fruits, such as berries, to your oatmeal dish.
15. Dishes with Yoghurt
If you are not a great milk drinker, yogurt is a versatile food that combines grams of milk per gram in calcium density. Yogurt also contains protein (to build muscles) and folic acid (to develop the nervous system). What makes yogurt a big part of any diet is its ability to be used in many things.
You can use yogurt in smoothies and parfaits, combine it with fruit, substitute it with sour cream, create sauces and dressings, or even eat it alone for dinner. Yogurt comes in a variety of forms, but the biggest benefit comes from buying it alone, which allows you to flavor yourself.
Your body will need a large amount of calcium if you are pregnant. As your baby develops his skeleton, he will need calcium from his body. Consuming as much milk and calcium as possible can help your baby develop a strong skeleton without weakening his own bones.
16. Less spicy homemade Pizza with cheddar/ mozzarella
Mozzarella is an excellent tasting cheese that is safe for pregnant women, but it also helps close the gap if your calcium intake is a bit low. It is also an excellent cheese for pizza in small portions. Prepare a pizza, put it on spinach, or use mozzarella on sandwiches: mozzarella, tomatoes, and basil on toast are an excellent and quick alternative to pizza.
Cheddar cheese is a safe cheese to eat during pregnancy. Sometimes, eating for the sake of your child should include some food for the soul. While cheese has some nutritional benefits, this entry on the list is more about mental and emotional benefits. This entry also refers to eating for the sake of your body while you wait, it is not about deprivation, but about being deliberate with what you eat. As long as you consider your child’s nutritional needs, there is no reason not to eat what you like!