Eating Healthy during Pregnancy, for LESS!

Jocelyn Stewart– 3/14/20

keywords: pregnancy, nutrition, healthy eating, budget, SNAP benefits

(**Hey!!! It’s me again. Let’s chat about healthy eating while growing a baby and saving money while doing it!**)

Grocery shopping and eating healthy, while on a budget, is tough work!

Now, a baby is on the way…you might have some questions, like: Am I really eating for two people? Does that mean I consume twice as much food? What foods should I eat more of? What can’t I eat? How can I save money and eat better at the same time? Where can I find some recipes that taste good and are good for me? 

I am hoping to answer some of these questions for you today. As you all know by now (unless you’re new here, then welcome!), I have had 2 babies. My oldest is almost 4 and my youngest is 7 months old. I have a good understanding of pregnancy, babies, and what a growing mama needs! So, first off, let’s talk about what nutrients (or foods) a pregnant woman and her growing baby need and then we can go from there. (If you scroll to the bottom of this post, there is a short list of tips and tricks to save money at the grocery store).

Women, especially pregnant women, need a variety of nutrients. One way you can make sure you are meeting all of your needs is by eating a variety of foods and taking a prenatal vitamin every day (for locals to New Bedford, MA, find a cheap/free, yet good quality prenatal vitamin here). Eating different types of food is a great way to discover new food and to get more nutrition from what you eat. Focus on eating more fruits and vegetables to get more vitamins and minerals in your diet- the good stuff your body needs for yourself and your baby. Many pregnant women today are lacking in the vitamins: calcium, magnesium, zinc and iron. These vitamins can be eaten through whole foods (while taking your prenatal) and are important during pregnancy. For example: eating cheese or milk is one way to increase calcium. Beans, meats and dark greens like spinach all contain magnesium, zinc and iron. Another important piece is that most women only need an additional 200-300 calories per day when pregnant- this is equivalent to 1-2 snacks! “Eating for 2” is overrated and can cause health problems due to excess weight gain during pregnancy. When I was pregnant with my first child, I gained 60 pounds! That was over double what I should have gained. I suffered from swelling, aches and pains, and I had to be induced due to health concerns. With my second baby, I gained 30 pounds and everything was MUCH easier. I am not saying it was only because of my healthier food choices, but I am positive it was one of the main reasons. I chose to read food labels and discover what was in processed food and fast food (which I was horrified by). I decided to change my habits and focus on whole foods as such as possible. Of course, I gave in to (some) cravings! Do you need to even ask ME that?  

Here are some yummy foods to eat during pregnancy that will benefit your health and can be bought for cheap: 

  • most all vegetables and fruit 
  • beans 
  • Leafy greens like spinach and collards
  • meat (in bulk)
  • eggs
  • dairy- yogurt and cheese
  • nuts
  • cereals with added vitamins 
  • oatmeal

Here are some foods to  avoid during pregnancy: 

  • alcohol
  • deli meat 
  • raw food such as uncooked meat or fish
  • raw and soft cheeses
  • foods with a lot of sugar or salt
  • overly processed foods-things in packages
  • more than two cups of coffee

If you have any more questions about healthy eating, click here to download the MyPlate App. 

*Now that you are aware of some food to eat more of and some food to avoid, let’s talk about how you can buy healthier food and still save money. I know many of you are first and foremost worried about *actually eating,* never mind eating something healthy. The good news is that you can do BOTH! Let’s discuss how…

First, planning ahead of shopping is major! Make a list, check it twice…wait, that’s not the one. But definitely make a list! Here is a menu planning tips and chart that may help you get started. Don’t worry if you “get it right” or not the first few times. Soon enough, it will be second nature. Planning for a whole family? Likely many of you, no problem! I’ve got you covered. Click here for some tips. 

Next, buy in bulk and freeze portions if you have the room. This can be done with meat, veggies, fruit and even bread. Buying in bulk is typically cheaper and can save money in the long run. 

Third, by seasonal, local produce since it is generally cheaper. Many local farmers markets (like these: Farmer’s Market by city/town) take SNAP benefits, EBT cards and WIC checks now! It is a great way to get produce that’s cheap and sometimes organic, for less. 

Fourth, cook your meals at home. This is cheaper than eating out and healthier than fast food. Click here for tips on how to get started and some healthy, money-saving recipes! Here are some more recipes to choose from. You can also make your own condiments and sweet treats to save even more!

Fifth, start your own garden. It is relatively cheap to do seeing as seeds can be bought with SNAP benefits. It is also a way to increase your vegetable intake and relieve stress by spending time outside and in the dirt. Have fun with it. What would you grow next year? This year I tried my hand at cherry tomatoes, strawberries and a variety of herbs. At my house, I can only grow in large pots, but it was still doable. There is always a way to grow vegetables even if you don’t have a yard. Try a large pot like I did. Here is some info on how to become a garden queen. 

Lastly, buy food that’s on sale or buy store brands. This will save you money verses buying name brand food. 

10 quick tips to Save Money, TODAY!

1. Cook from home 

2. Buy a large yogurt tub and add your own fruit to flavor it 

3. Buy meat in bulk and freeze portions

4. Buy canned or frozen vegetables and fruit if you have freezer space

5. Buy seasonal produce

6. Rice and pasta are budget-friendly grains

7. Beans and peas are cheaper protein options than meat

8. Drink water instead of sugary, expensive drinks

9. Avoid cookies and chips

10. Avoid the checkout lane with snacks and candy

Bonus tip: Plan ahead with a menu and a shopping list like this one: click me!

I hope this helped many of you and answered some questions you may have about pregnancy, nutrition and saving money. As always, I am an open book and an open door! Email me with questions, comments or if you just want to be friends. You know where to find me. Until next week…

***Disclaimer: I am not a doctor and I am not giving medical advice. I have a Master of Science in Nutrition Education. Talk to your healthcare provider with medical concerns. Images are not my own.

References 

Eat Fresh (n.d.). Retrieved from https://eatfresh.org/

Jetter, K., Adkins, J., Cortez, S., Hopper., Shively, V., & Styne, D. (2019) Yes We Can: Eating Healthy on a Limited Budget. Journal of Nutrition Education and Behavior. 51(3). 268-276. Retrieved from: https://www-sciencedirect-com.proxyau.wrlc.org/science/article/pii/S1499404618309060#bib0011

2020 Farmers Market Guide. (n.d.). Retrieved from https://semaponline.org/resources/resources-for-consumers/farmers-markets/

Gardening. (n.d.). Retrieved from https://snaped.fns.usda.gov/nutrition-education/nutrition-education-materials/gardening

MyPlate. (n.d.). Retrieved from https://www.choosemyplate.gov/

USDA Food Plans: Cost of Food (monthly reports). (n.d.). Retrieved from https://www.fns.usda.gov/cnpp/usda-food-plans-cost-food-reports

Women’s Health: New Bedford, MA. (n.d.). Retrieved from http://gnbchc.org/womens-health/