How to Eat Healthy During Pregnancy: Making a Healthy Lunch

Here's how to create a healthy lunch during pregnancy.


When you're pregnant, it's important to stay fueled throughout the day. Eating a nutritious lunch helps stabilize your blood sugar levels and to keep you focused and energized. Here are four steps to make a satisfying lunch with 500 to 600 calories. Start the whole grain way. Two slices of whole wheat bread, 1 large whole wheat pita or 1 cup wild or brown rice are good choices. They contain fiber, B vitamins and other key nutrients. Lean into protein. Try 3 ounces grilled or rotisserie chicken breast, or 3 quarters cup beans or tofu, or have 3 ounces of canned sardines or tuna in water. To limit mercury exposure, pregnant women can safely eat up to 6 ounces of tuna each week. Go green. Choose 2 cups of any non starchy vegetable you enjoy. That includes leafy greens, carrots, sweet peppers, cucumbers, and onions. And don't forget healthy fats. Add 2 tablespoons of dressing to your salad, or you can top a sandwich with 2 teaspoons of mayonnaise or a few slices of avocado. For more on pregnancy nutrition, check out

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