Shopping for Food While Pregnant
Getting protein in your diet can seem overwhelming! How do you even begin to change the way you shop to start cooking this way? Let's begin by making a quick assessment of some of the foods available in the local shopping center.
There are many sources of protein; the trick is to choose the ones that appeal the most to you. Eggs are a great source of protein and other nutrients. Dr. Brewer centered his diet on eggs and dairy because of the easy access, low cost and versatility of the foods.
If you are able to get the 4 servings of dairy and two eggs that Dr. Brewer recommends, you will be at 32 grams of protein. Dr. Brewer's diet is 80 - 100 grams a day, so do not feel overwhelmed by the 100! Most meats (beef, chicken, etc) will give you somewhere between 25 - 35 grams of protein per serving (a standard serving is 3 oz, about the size of a deck of cards). It is more variable with fish, but most fish are in the 20's.
Nuts are a good source of protein, they tend to be fatty but it is the good fat! Using a nut butter will give you sugar too, as most are sweetened, but if you are having trouble getting in the protein they can help. Seeds may also be a good snack for you.
Don't forget legumes (beans, peas, lentils). The proteins in these are not complete (meaning they do not contain all the essential amino acids) and so you need to combine them with a grain. Think beans and rice, beans and corn (corn is actually a grain), beans and pasta. So, add beans to your tacos, pasta sauces, soups, etc. Beans do not pack the protein punch of meats, but the protein will add up.
Now that you have added a few of your favorite proteins to your shopping list, time to think about carbohydrates. Whole grains are better than refined (which have had the protein stripped away), and you will find that they tend to have less sugar. It is easy to find whole grain flours and foods in your regular grocery store now.
Check the bread and rolls, especially if your grocer has an onsite bakery. The cereal section will have many whole grain selections, check the labels for fiber content and protein as well. Many stores now carry whole grain pastas, and every store carries brown rice and barley. Some stores are beginning to carry a larger variety of grains and flours. If your grocer has a natural foods section, check there.
Swing by the dairy section to pick up your favorite milk, cheese and yogurt. Then its off to the produce to pick up some green vegetables, orange vegetables, citrus fruits and other fruits and vegetables that appeal to you.
As you try to include good sources of protein in your diet, you will really need to take an honest look at the way your family has been eating. If most of your food comes in boxes that can be prepared in three easy steps, then your first change may simply be to start having meals made from raw ingredients two or three nights a week. If you are already cooking from raw ingredients, you may need to take a look at the quality of the ingredients, and make a switch to more nutritionally packed varieties (lean meats or fish instead of ground beef, whole wheat vs. refined wheat).
Be sure to check out the suggested foods to keep on hand and menu planning helps.
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