You’re pregnant… and that means you’re probably changing up what you eat, even if it’s just giving up sushi and avoiding undercooked eggs. Making diet changes starts at the grocery store, so I’ve got 5 easy tips to help you shop smart! These tips can help everyone shop smarter and healthier, so feel free to share :).
1. Eat a snack before you shop.
A top pick is fruit and cheese or peanut butter. (Here’s a quick snack idea from TheDomesticDietitian When you’re pregnant, you need to eat often. The last thing you want to happen is to feel queasy from running on empty, or buying everything not on the list because everything looks so GOOD when you’re pregnant and hungry!! Which leads me to my next tip…
2. Always shop with a list!
That way you can put all the well-intentioned foods on there that you may not normally buy. Things you might want to consider buying more of: canned beans for quick vegetarian meals when you don’t feel like cooking, healthy snacks like nuts and fish rich in DHA. (See my post here for recipes.) Stock up on more calcium-rich foods like Greek yogurt, kefir and milk, and of course LOTS of fruits and veggies too. I like to use the shopping app Cozi. #Pregnant? Check out these #shopping #tips to eat smart! bit.ly/2LV82pH #nutrition #RDchat Click To Tweet
3. Read the label more closely than usual.
Things to look for now that you’re pregnant: calcium, iron, as well as potassium and folic acid ( both listed voluntarily), Many moms seem to miss these nutrients-reading the labels as you shop can help you find them. You also want to buy foods that are as least processed as possible. You can do this in a couple of ways–sometimes just the length of the ingredient list is enough to tell you, but sometimes, as in fortified foods, a long list is just added vitamins. When you see a long list or preservatives and additives, look a little closer to see what they are.
4. Shop for more whole grains.
Become a whole grain goddess when you’re pregnant and try to eat them at every meal! Whole grains are the boss when it comes to fiber, which helps with constipation, as well as helping you not get hangry between meals. Whole grains have been shown to cut the risk of type 2 diabetes, heart attack and stroke, which is though to be due to their natural mineral and fiber content. Meal prep tip–cook quinoa, barley or oats in large batches and freeze in smaller serving packets.
5. Beware of plastic packaging.
Some plastics contain chemicals which can leach into foods. Some of those chemicals such as BPA and phthalates are endocrine disrupting chemicals which could affect your pregnancy and your baby. (Read the American Academy of Pediatrics take on it here and my post Steer Clear of Environmental Chemicals. Especially avoid plastic containers for high fat and acidic foods. I probably look a bit crazy when I shop, tapping all the olive oil bottles to see which are glass. But it’s worth it to get a container that I consider safer. Also be careful what you store and cook food in. Glass, ceramic or stainless steel is best.