Chef Kathy Fang Shares 6 Tips for a Healthy Pregnancy
As an example of changes that may be needed, Chef Kathy ate little to no carbs and sugar in her pre-pregnancy diet, eating mainly a very high protein diet with lots of veggies. Once pregnant, she upped her carb intake and increased her fat intake. For carbs, she sticks to mostly bran cereal and oatmeal in the morning, as well eating more high-fiber fruits.
Here are some of Chef Kathy's tips for a nutritious and delicious pregnancy:
Portion your food: When following this diet, portion your veggies, fruit, carbs, and protein intake daily. Kathy likes to use a measuring cup and measure 1 cup at a time so she knows by the end of the day if she has hit her target. My Fitness Pal can also be used to track intake.
Smoothies in the A.M.: Homemade smoothies are ideal additions to your pregnancy diet and are a terrific way to get large doses of fruits, veggies, and calcium in before you start your day. Kathy's favorite recipe includes:
- 3 cups of raw baby spinach
- 1 banana for potassium
- 1 cup of low-fat milk
- ¼ cup yogurt
- 1 cup frozen berries
- 1 tablespoon chia seeds
- ice if you like
Eggs are ideal: Eggs are an incredible source of nutrients. Chef Kathy likes to eat two eggs every day. It can be in the morning scrambled or hard boiled as a snack later in the afternoon.
Carbs/Fiber: All bran fortified cereals are great carb boosters with fiber and they include iron and zinc, which is beneficial. Chef Kathy's recipe for high fiber bars are a great go-to resource when you need more fiber in your diet.
Snacks: Snacking is a great way to increase your macronutrients. Snacks like baby carrots for vitamins and fiber, low-fat mozzarella sticks for calcium and protein, and assorted nuts are Chef Kathy's go-to snacks. For fruit, stick to less sugary options like strawberries, blueberries, raspberries, and apples.
Curbing sugar pangs: Be wary of sugar pangs. Curb your sweet tooth with these tips:
- Try Kathy's recipe for Frozen Vegan Coconut Strawberry Bars
- Keep a bag of dried fruit in your bag
- Frozen grapes help curb popsicle cravings
With a little thought, you too can be eating well for two!