In all the rush of getting ready for baby’s arrival, are you taking care of you? A simple way to take care of yourself is to eat a balanced meal. Providing your body with the foods and nutrients it needs will:
- help you feel energized,
- nourish your body,
- and help you make a healthy baby.
Preparing a balanced meal doesn’t have to be hard. It doesn’t have to mean cooking over a hot stove, or take hours and hours to make. It can be as easy as putting a few simple ingredients together.
Aim for Balance
What makes a balanced meal? Include at least 3 out of 4 food groups from Canada’s Food Guide. Choose from Vegetables and Fruits, Grain Products, Milk and Alternatives, and Meat and Alternatives. The combinations are endless!
Choose ingredients that are already ready for you to use. Frozen and canned fruits and vegetables are great time-savers, have just as many nutrients as fresh produce, and take the work out of meal prep.
Here are 3 no-stress meal ideas to try:
- Bean salads – Get a colourful punch of vitamins, minerals, protein and fibre by mixing beans, cheese, and vegetables together. Top it off with a dressing for a serving of healthy fats.
Try this combo: black beans, tomato, green pepper, and shredded cheddar cheese with Italian dressing.
- Wraps – Start by adding your favourite protein (for example: canned salmon, eggs, chicken) to a whole wheat or whole grain tortilla. Add vegetables and fruits, and wrap it up! You have a protein-rich, satisfying meal to keep you going.
Try this combo: canned salmon, mango, and red bell peppers in a whole wheat wrap.
- Flatbread pizza – What’s more delicious than a fresh pizza? Make your own with your favourite flatbread (for example: naan, pita, tortilla) and layer it with vegetables and fruits, and a sprinkle of cheese or nuts. Put it in a toaster oven or a microwave and you’re done!
Try this combo: peaches, arugula, basil and mozzarella cheese on naan.
What are some easy meals you like to prepare? Comment below!
Have more questions about meal preparation? Speak with a health professional on eChat or call (416) 338-7600.