Maximizing Healthy Taste Development While Pregnant or Breastfeeding

Breakfast

• Option 1: Scrambled eggs with at least 2 veggies (use frozen if in a hurry!) and cheese; a side of pineapple or watermelon
• Option 2: Breakfast bowl: black beans topped with scrambled eggs, salsa, a sprinkle of cheddar cheese and sliced avocado
• Option 3: Whole grain toast with nut butter topped with sliced strawberries
• Option 4: Cottage cheese with cantaloupe, and blueberries
• Option 5: Oatmeal made with milk or milk alternative, cinnamon, nutmeg, fruit (dried or fresh), topped with crushed nuts

Lunch

• Option 1: Roasted veggies and tuna* or chicken in a whole grain pita
• Option 2: Black bean soup or veggie chili, side salad with leafy greens, peppers, tomatoes, olive oil, and vinegar or lemon juice
• Option 3: Salad of chopped tomato, cucumber, feta, and olives topped with drizzle of olive oil and a squeeze of lemon; whole grain crackers on the side
• Option 4: Salmon or black bean burger on a whole grain bun with side salad
• Option 5: Top a whole grain or corn tortilla with black beans, corn, avocado, and salsa  – roll up and enjoy. Serve with a side of fresh fruit

Dinner

• Option 1: Chicken and assorted veggies simmered in broth with fresh herbs served over quinoa
• Option 2: Tofu stir fried with snap peas, water chestnuts, peppers, and scallions served over brown rice
• Option 3: Sautéed shrimp over green and yellow zucchini noodles, sautéed with red and green peppers and onions with tomato sauce
• Option 4: Baked sweet potato topped with pulled BBQ chicken or pork with mixed     vegetable salad topped with salsa, corn and black beans
• Option 5: Whole grain pasta with sautéed veggies, shrimp, and olive oil. Toss with kalamata olives and feta

Snack

• Option 1: Carrots, celery, zucchini and/or jicama, and hummus
• Option 2: Freeze dried fruits/veggies/edamame (found in many grocery and health-food stores)
• Option 3: Smashed avocado on whole grain bread
• Option 4: Cottage cheese with sliced peaches 
• Option 5: Frozen banana treat: Slice banana in half lengthwise, spread with nut butter; combine, wrap, and freeze

For more on this topic, check out the following articles and recipes:

• Enriching Your Diet While Breastfeeding
• How to maximize healthy taste development from first foods through toddlerhood
• How the Division of Responsibility can help you raise a competent eater and avoid picky eating
•  Foods and ingredients to avoid while pregnant
• Food safety during pregnancy