WBC NUTRITION COMMITTEE: PREGNANCY FOODS

WBC NUTRITION COMMITTEE: PREGNANCY FOODS

By Dr. Phillip Goglia

MEALS:

1- BEFORE GETTINGT OUT OG BED IN THE MORNING ESTABLISH A DIGESTIVE PATTERN TO MANAGE MORNING NAUSEA — CHOOSE IETHER A SALTY FOOD LIKE SALTINES OR A SWEET STARCH LIKE A GRAHM CRACKER DEPENDING UPON YOUR TASTE BUDS AND EAT THAT BEFORE YOU GWT OUT OF BED TO STABILIZE DIGESTIVE ENZYMES

2- EGGS 2 POACHED; OVER EASY OR SCRAMBLED WITH OATMEAL 1 CUP WITH FRUIT 1 CUP LIKE BERRIES

3- FRUIT 1

4- BREAST 4 OZ WITH YAM 8 OZ (STARCH LIKE WHITE RICE 1 CUP – SWEET POTATO 8 OZ – POTATO 8 OZ) WITH VEGI AND SALAD

5- FRUIT 1 WITH ½ TO 1 CUP LOW FAT GREEK YOGURT

6- FRUIT 1 WITH ALMONDS 12 OR 1 JUSTINS FLAVORED NUT BUTTER PACKET // OR // JUST A FRUIT ONLY DEPENDING ON APPETITE

7- FISH 6-8 OZ (POST COOKING) FATTY FISH LIKE SEA BASS – BLACK COD – ARTIC CHAR – SALMON   // ROTATE FISH WITH CHICKEN BREAST AND STEAK LIKE FILET FLANK OR HANGER STEAK — ROTATE THE PATTERN SO THAT EACH PROTEIN CHOICE IS EATEN 2X WEEKLY WITH VEGI AND SALAD — AS BEST AS POSSIBLE REFRAIN FROM STARCH AT NIGHT — IF NEEDED BASED ON CRAVINGS — ADD 1/2  A STARCH PORTION LIKE ½ YAM OR ½ CUP RICE … NO RAW FISH !!!!!!!

8- FRUIT 1 LIKE 1 CUP OF BERRIES

STAY HYDRATED!! WATER WATER WATER — 4 / 5 LITERS DAILY

NO INTERVAL CARDIO WORK … STATIC HEART RATE STEADY STATE ONLY —- 130 BPM MAX

VEGIS SHOULD BE HIGH IRON CHOICES LIKE KALE / SPINICH / BEETS / ASPARAGUS / BROCCOLLI /

MEATS SHOULD BE GRILLED / STEAMED / BAKED / BROILED

> NO BEANS … OR LEGUMES

> VEGIS SHOULD BE HIGH IRON CHOICES LIKE KALE / SPINICH / BEETS / ASPARAGUS / BROCCOLLI /

>

> MEATS SHOULD BE GRILLED / STEAMED / BAKED / BROILED

>

> NO DAIRY / NO YEAST NO MOLD NO GLUTEN NO REFINED SUGAR

> PRIORITY:

> NO:

> Dairy… All

> Gluten

> Yeast

> Mold

> Fermented foods

> Bread

> Butter

> Sauces

> Refined sugars

Food List for IBS (Irritable Bowel Syndrome)

NO:

-Corn                                   – Dairy: milk, yogurt, cheese, ect.

-Cauliflower                         – Dried Fruit

-Broccoli                              – Juice

-Carrots                               -Iceberg Lettuce

-Onions                               – Alcohol

-Gum                                   -Caffeine

-Brown Rice

-Paraffin Coated Skin [apples, cucumbers]

-Bread [bagels, muffins, ect]…any multi-ingredient

carbohydrate that is sugar and yeast based

-Anything made with the Artificial Sweetener Sorbitol

-Extremely Spicy Food

-Processed or Canned or High Sodium Foods

-Meals with Vegetables must be steamed [vegetables] only,

or steamed with raw vegetables; but never raw

vegetables only.

-Fried Food

-High Fat Red Meat

YES:

-Asparagus

-Spinach

-Zucchini Squash

-Tomatoes

-White Rice

-White Rice Cereal

-Grits

*When choosing cereals, pick ones with the fewest ingredients, preferably one ingredient only  i.e.: shredded wheat, oatmeal, oat puffs, oat flakes, puffed rice, ect…