I'm quickly approaching the end of my second trimester of my second pregnancy. It has sort of a "been there, done that" feel. A lot about this pregnancy hasn't felt "new" because I'm not that far removed from the birth of my first son three years earlier. But as any pregnant mom knows, once you become pregnant your radar for "all things related to mom-to-be" kicks into high gear. That's why this recent info on birth rates, the economy's impact, etc., got me thinking. Consider this:
-According to reports by sources such as the New York Times, Americans are having fewer babies in economic tough times.
I've seen this fact replicated elsewhere and is attributed to stats from the Nation Center for Health Statistics, I believe. Kind of a shocker... I mean, it makes sense, sort of. Less money, less security, less desire to add to your household. [I've heard the "elders" say..."They don't need to be having any more kids if they can't afford the ones they've got!" (I clearly don't offer that up as debate... procreation is a very personal subject, but I guess some people feel it true... hence the downturn in birth rates.)]
Anyway, it got me thinking. Regardless of how many births there are/aren't in this country this year, every one of those expected new arrivals deserves the best of pre-natal care – including healthful nutrition – and every expectant mom wants to ensure the health of her soon-to-be born. The reality is that many of us are having to do that on a tighter budget. So I conjured up a couple of tips for moms out there who are making more of us... on less:
“Eating for two" doesn't mean doubling your calories or your food bill. Pregnant women only need about 300 extra calories per day. A healthy amount of weight gain throughout pregnancy (on average 25 to 35 pounds) is associated with better outcomes for both mom and baby.
When facing a tighter food budget, choosing nutrient-rich foods means more nutritional value for your food dollar. Foods such as cheese, yogurt, milk, nuts, beans, whole-grains and unprocesed meats offer vital vitamins and minerals needed during gestation for only pennies per ounce.
There are numerous “nutrients to know” during pregnancy, which is why most experts recommend a prenatal vitamin, before, during and after pregnancy. Specifically protein, folic acid, iron, calcium and Omega-3/DHA rank high on the list of “important to eat daily”. My doctor, in fact, encouraged me to continue to use my store brand of prenatal that I'd been taking prior to pregnancy... rather than opt for the expensive prescription (insurance often doesn't pay for 'script prenatals.) As it turns out, they were almost equivalent in nutrients, but way less expensive when purchased OTC.
Beyond trimesters one through three, though, I also remind my mom-friends not to forget the "fourth trimester" after baby is born. The good thing about learning nutrition know-how, budget-friendly meal planning, etc., during pregnancy is that it helps ensure a healthy start to breastfeeding. Breastfeeding is, in my opinion and the opinions of researchers world-wide, perhaps the crowning accomplishment for good nutrition for both mom and baby... and best of all it's free! It's not always easy, especially at first. So I encourage moms to start good nutrition habits now, get a game plan for easy meals when they're home from the hospital (battling little sleep and round the clock care), so that they've one less worry in the early days.
As an aside, I thought it interesting to contrast and compare my current informal poll on birth stats. One of the clients I'm very proud to say I spend a good bit of my working life with is the folks up in Vermont with Cabot Creamery. Let me tell you... these folks are not buying into the national trend. Cabot’s Marketing Integration Manager Jen Pittsley gave birth to her second child two weeks ago; my dear friend Sara Wing, Cabot’s Health & Education Programs Manager, is due to give birth to her second child in October; my go-to-girl for all things known & unknown about Cabot event's, Kelly Littlefield, Cabot’s Manager of Promotions and Events, is due to give birth to her first child in a few weeks, and Cabot’s Manager of Marketing Research Analysis Anne LaMare is due to give birth in November.
I guess you'd consider me the fifth member of the team, and I'm counting on a New Year's Day Bowl Game Baby (okay... so really, I think my husband is counting on some good games to watch during delivery, but that's a post for another day.)
Listed below are a few recipes from the fertile Cabot clan that we moms-to-be agree are gestational go-getters: easy, cheesy and budget friendly. Would love to hear about your favorite pregnancy picks.
~Regan
Cheese and Pear Panini
Makes 2 sandwiches
2 tablespoons mango chutney
1 tablespoon reduced-fat mayonnaise
4 slices whole-wheat sandwich bread
3 ounces Cabot Seriously Sharp or 50% Reduced-fat Omega 3/DHA cheddar, thinly sliced and divided
¼ of pear or apple, thinly sliced
Cooking spray
1. Preheat a panini press or contact grill, if using.
2. Mix chutney and mayonnaise; spread over 4 slices bread. Place half the cheese on 2 slices bread. Top with pear slices, remaining cheese and bread slices, chutney-side down. Spritz both sides of sandwiches with cooking spray.
3. Place sandwiches in panini press or contact grill; cook 4 to 8 minutes or until golden brown and cheese has melted. Alternatively, heat a skillet, preferably cast-iron, over medium-low heat. Place sandwiches in skillet. Set a piece of foil on top, then weigh with a heavy saucepan or smaller skillet. Add a few unopened food cans for extra weight, if needed. Cook 2 to 4 minutes, or until underside has browned. Turn and cook 2 to 4 minutes more. Cut sandwiches in half and serve immediately.
Nutrition Analysis
Calories 371, Total Fat 19g, Saturated Fat 10g, Sodium 632mg, Carbohydrates 39g, Dietary Fiber 5g, Protein 16g, Calcium 352mg
Cost per serving: Less than $1.50
Grilled Cheese Sandwiches with Avocado
Makes 2 sandwiches
2 tablespoons reduced-fat mayonnaise
¼ teaspoon chili powder
4 slices whole-wheat sandwich bread
3 ounces Cabot Pepper Jack (thinly sliced)
½ ripe but firm avocado (peeled and thinly sliced)
1 tablespoon coarsely chopped cilantro
1. Preheat a panini press or contact grill, if using.
2. Mix mayonnaise and chili powder; spread over 4 slices bread. Place half the cheese on 2 slices bread. Top with avocado slices, cilantro, remaining cheese slices and remaining bread slices, mayonnaise-side down. Spritz sandwiches with cooking spray.
3. Place sandwiches in panini press or contact grill; cook 4 to 8 minutes or until golden brown and cheese has melted. Alternatively, heat a skillet, preferably cast-iron, over medium-low heat. Place sandwiches in skillet. Set a piece of foil on top, then weigh with a heavy saucepan or smaller skillet. Add a few unopened food cans for extra weight, if needed. Cook 2 to 4 minutes, or until underside has browned. Turn and cook 2 to 4 minutes more. Cut sandwiches in half and serve immediately.
Nutrition Analysis
Calories 479, Total Fat 28g, Saturated Fat 9g, Sodium 659mg, Carbohydrates 39g, Dietary Fiber 7g, Protein 18g, Calcium 316mg
Cost per serving: Less than $1.75
Grilled Cheese Sandwiches with Roasted Peppers
Makes 2 sandwiches
2 tablespoons reduced-fat mayonnaise
¼ teaspoon chili powder
4 slices whole-wheat sandwich bread
3 ounces Cabot Pepper Jack (thinly sliced)
¼ cup sliced bottled roasted red peppers
1 tablespoon coarsely chopped cilantro
1. Preheat a panini press or contact grill, if using.
2. Mix mayonnaise and chili powder; spread over 4 slices bread. Place half the cheese on 2 slices bread. Top with peppers, cilantro, remaining cheese slices and remaining bread slices, mayonnaise-side down. Spritz sandwiches with cooking spray and grill.
3. Place sandwiches in panini press or contact grill; cook 4 to 8 minutes or until golden brown and cheese has melted. Alternatively, heat a skillet, preferably cast-iron, over medium-low heat. Place sandwiches in skillet. Set a piece of foil on top, then weigh with a heavy saucepan or smaller skillet. Add a few unopened food cans for extra weight, if needed. Cook 2 to 4 minutes, or until underside has browned. Turn and cook 2 to 4 minutes more. Cut sandwiches in half and serve immediately.
Nutrition Analysis
Calories 364, Total Fat 21g, Saturated Fat 9g, Sodium 771mg, Carbohydrates 30g, Dietary Fiber 4g, Protein 15g, Calcium 273mg
Cost per serving: Less than $1.50