When I got pregnant I was actually on the low end of the weight scale. I’ve always been that knobbly-kneed girl from junior high school but when pregnancy came along over 40 I knew it was important to make sure the Lil’ Nugget had all the nutrients she needed to develop properly.

Being over 40, I had a high-risk OBGYN, and one of the best things they ever did was give me a menu for a healthy pregnancy diet. I was scheduled to gain 35 pounds (normal weight gain is about 25 pounds!) and this menu helped me stay on track every single week until I gave birth.

The only thing I modified is dairy – I NEVER EAT LOW FAT DAIRY! It’s widely known that low-fat dairy removes essential omegas and I feel it is less nutritious for you AND baby. Please be assured, I never gained more weight as a result of using whole milk products on the menu below, and am convinced you won’t either. I also used this menu after pregnancy to lose all the baby weight within 6 months – and most of it in the first 3 months!  I simply cut 300 calories. The only other thing I did was walk the dog every day for about 45 minutes.

Take a look at the menu below if you are confused about how to stay on track.  I’ll only add that the menus seemed to go down in increments of 300 calories for women who were normal to overweight prior to pregnancy, but only alter your intake with the advisement of a nutritionist or doctor.  Happy eating!

Breakfast

1 seriving carbohydrate group

2 servings protein group

1 serving dairy group

 

Mid-morning

1 serving fruit group

1 serving dairy group

1 serving raw nuts

 

Lunch

1 serving carbohydrate group

1 serving proteing group

2 serving vegetable group

1 serving healthy oil

1 serving dairy group

1 serving fruit group

 

Mid-Afternoon

1 serving fruit group

1 serving dairy group

1 serving raw nuts

 

Dinner

1 serving carbohydrate group

1 serving protein group

2 servings vegetable group

1 serving healthy oil

1 serving dairy group

 

Evening

1 serving dairy group

1 serving fruit group

Sample Menu

1 slice whole wheat toast or tortilla

1 egg & 2 egg whites

1 c. 1% milk

 

 

1 small apple or pear

3/4 c low-fat plain yogurt or kefir

10 walnuts, almonds or 1/8 c pumpkin seed

 

 

1 slice whole wheat bread or 1/2 c. pasta

4-6 oz. chicken, beef or fish

1/2 c. cooked & 1 c. raw non-sweet vegetables

1 tbsp olive oil; lemon/vinegar to taste

1 c. 1% milk

1 small orange or peach

 

 

1 c. cut cantaloupe or berries

3/4 low-fat cottage cheese

10 walnuts, almonds or 1/8 c. pumpkin seeds

 

 

1 slice whole wheat bread or 1/2 c. pasta

4-6 oz. chicken, beef or fish

1/2 c. cooked & 1 c. raw non-sweet vegetables

1 tbsp olive oil; lemon/vinegar to taste

1 c. 1% milk 1c.

 

 

1 c. 1% milk

1 small banana