Tips for Eating Healthier for Your Pregnancy, On the Go

Tips for Eating Healthier for Your Pregnancy, On the Go

Preparing food at home is the best way to ensure you get exactly what you want, nutritionally and otherwise, for your pregnancy. Also, preparing food at home takes time, organization, and energy — things that often run short for a pregnant adult who works, is active/social, and may be caring for other family members. If you’re eating out or ordering in, there are ways to be more intentional about your choices, keeping beneficial nutrition guidelines in mind, no matter where you choose to eat. 

March is National Nutrition Month, a yearly campaign by the Academy of Nutrition and Dietetics, the world’s largest organization of nutrition and dietetics practitioners (including Registered Dietitian Nutritionists/RDNs). Every year, the campaign shares a multitude of resources for healthy eating and nutrition. Today we’re sharing some of their most helpful tips for eating with better nutrition when dining out or getting take out. 

  • Take time to review the menu carefully. Look to see if there is a “healthy/healthier” section or label. 
  • Look for words like baked, braised, broiled, grilled, poached, roasted, or steamed, which may indicate an item that’s healthier. 
  • Choose smaller portions of or consume occasionally items higher in saturated fats or sugar, like fried foods or desserts. 
  • Begin with a salad, side/appetizer of vegetables, or soup high in veggies to incorporate more vegetables overall in your meal. 
  • Grilled chicken or seafood is a great high protein, lean meat option for the main course. 
  • Make special requests to increase the nutrition and reduce the less nutritious add-ons, like swapping out a fried side for something baked/steamed/grilled, and asking for sauces and dressings on the side. 
  • Load your pizza with veggies and consider opting for lean meat toppings, like chicken.  
  • When ordering from a deli, choose lean meats, added veggies, and whole grain bread. Add a side salad or baked beans to boost nutrition. Skip or choose small portions of creamy salads, like potato salad or macaroni salad. 
  • When grabbing a smoothie, check to see that real fruits and/or vegetables are used and choose yogurt as a base to boost protein. 
  • Grocery store dinner to go? Pick up a rotisserie chicken, bag salad, container of cut fruit, and whole grain bread from the bakery. 

View more tips and healthier eating ideas at eatright.org

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