NUTRITION RESOURCES FOR HEALTHY FAMILIES
The road to lifelong good health starts in the womb and continues through young adulthood with healthy eating. The following Kickstart coaches and authors give guidance on each phase.
In Bun in the Oven, Rory Freedman and Kim Barnouin, authors of Skinny Bitch, tell you what to eat through all nine months of pregnancy and beyond. Rory and Kim want you to chow down and be the healthiest, most radiant pregnant woman that ever waddled—so they’ll show you how to “use your head” to make informed decisions about what you’re feeding yourself and your unborn bundle of joy! Here's a week's worth of meal ideas for exptant mothers:
Breakfast: Two pieces whole-grain toast with almond butter and banana slices, vanilla soy yogurt with blueberries, and calcium-fortified orange juice
Snack: Hummus with carrots and celery
Lunch: Grilled portobello mushroom sandwich with red bell pepper pesto, lettuce, tomatoes, and soy cheese on a wholegrain bun served with a small bowl of broccoli bisque soup
Snack: Fruit salad
Dinner: Vegan three-bean Southwest tempeh chili with corn, carrots, and kale served with corn muffins and a glass of calcium-fortified rice milk
Breakfast: Granola with strawberries and calcium-fortified soymilk served with a piece of cantaloupe and calcium-fortified orange juice
Snack: Flaxseed crackers with sundried tomato pate and a green apple
Lunch: Leftover chili and corn muffin served with a mixed green salad with cucumbers and beets
Snack: Raw almonds and cashews and a mixed-berry smoothie
Dinner: Vegetable lasagna with tofu, eggplant, red peppers, and zucchini and whole-grain garlic bread
Breakfast: Whole-grain cinnamon french toast (dip it in rice milk instead of egg batter) served with raspberries and bananas and calcium-fortified orange juice
Snack: Banana-walnut bread with soy cream cheese and low-sodium vegetable juice
Lunch: Lentil burger with avocado slices, lettuce, and tomato on a whole-grain bun served with dill potato salad
Snack: A sliced apple served with peanut butter and sunflower seeds and a glass of almond milk
Dinner: Shepherd’s pie made with soy meat crumbles, mashed potatoes, carrots, and peas served with a tossed salad with tomatoes and herbs
Breakfast: Nutty oatmeal made with calcium-fortified rice milk, blueberries, and raspberries and sprinkled with ground flaxseeds and almonds; serve with grapefruit juice
Snack: Soy yogurt and an orange
Lunch: Grilled tempeh reuben with avocado slices served on whole-grain bread with a side of tabbouleh
Snack: Steamed edamame
Dinner: Brown rice with sautéed spinach, garlic, asparagus, and pine nuts served with whole-wheat rosemary bread
Breakfast: Tofu scramble with zucchini, mushrooms, and leeks served with fresh squeezed apple/carrot juice, a wholegrain English muffin, and 100 percent fruit jam
Snack: An orange, a handful of figs, and a handful of raw Brazil nuts
Lunch: Seitan sloppy joes on a whole-grain sesame-seed roll with a carrot, beet, and sunflower seed salad
Snack: Fruit salad sprinkled with wheat-germ
Dinner: Brown rice, broccoli, and lentil-stuffed red peppers served with a salad of spinach, walnuts, faux feta, and a glass of calcium-fortified soymilk
Breakfast: Nutty Oatmeal made with calcium-fortified rice milk with almonds, strawberries, and bananas served with calcium-fortified orange juice
Snack: Soy yogurt with blueberries
Lunch: Tofu sandwich with cilantro pesto and lettuce, tomatoes, and avocado slices on multi-grain bread served with barley corn salad
Snack: Train mix with nuts and raisins and low-sodium vegetable juice.
Dinner: Moroccan-style tempeh with broccoli and mustard greens served with couscous pilaf and whole-wheat pita chips
Breakfast: Soy bacon, lettuce, tomato, and avocado on whole-grain bread and calcium-fortified rice milk
Snack: Fruit salad sprinkled with wheat germ and sunflower seeds
Lunch: Split pea soup, arugula salad with beets, daikon and carrots, and a whole-grain roll
Snack: Peanut butter and jelly (100 percent fruit) sandwich and a glass of calcium-fortified rice milk
Dinner: Thai tofu stir-fry with bok choy, snow peas, and whole-wheat soba noodles
Dr. Spock's Baby and Child Care: 8th Edition by Benjamin Spock, M.D., and Robert Needlman, M.D.
Good Food Today, Great Kids Tomorrow by Jay Gordon, M.D.
Disease-Proof Your Child: Feeding Kids Right by Joel Fuhrman, M.D.