Photo: Moms-To-Be Can Eat Well, Even on a Budget
CABOT, Vt., Sept. 21 /PRNewswire/ — Even though Americans are having fewer babies in economic tough times*, 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, even on a tight budget.
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One of those expectant moms is Regan Jones, a Registered Dietitian with Cabot Creamery Cooperative, who knows how difficult understanding pregnancy nutrition can be. “As the mom of a toddler and with another one on the way,” she says, “I can appreciate the delicate balance other pregnant moms face in choosing foods for good health, but staying within a tighter food budget.” So that other moms-to-be can better navigate what feels like uncharted waters, especially for first time moms, Jones has some simple “pregnancy primer” tips to share:
- “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 some unprocessed 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.”
Jones also reminds mothers not to forget the “fourth trimester” after baby is born. Time spent cultivating better nutrition know-how during pregnancy helps ensure a healthy start to breastfeeding (a part of new motherhood that Jones champions as a benefit to both mom and baby), and provides the framework for shaping better family mealtimes in years to come.
* Sources: The CDC’s National Center For Health Statistics, and The Population Research Bureau, 2009
Interestingly, Cabot’s very own Marketing Team is not among the national trend. Cabot’s Marketing Integration Manager Jen Pittsley gave birth to her second child last week; Sara Wing, Cabot’s Health & Education Programs Manager is due to give birth to her second child in October; Kelly Littlefield, Cabot’s Manager of Promotions and Events is due to give birth to her first child in a few weeks; Cabot’s Manager of Marketing Research Analysis Anne Lamere is due to give birth in November, and Jones, the fifth member of the team, is due to give birth to her second child in a few months. Cabot is a fertile group who, for obvious reasons, appreciates the pregnancy primer information noted above!
The farm families of Cabot Creamery, one of America’s oldest, most successful dairy cooperatives, have created recipes ideal for moms aiming high on nutrition and low on expenditures, such as Cheddar and Pear Panini, Grilled Cheese Sandwich with Roasted Peppers, and Grilled Cheese Sandwich with Avocado. With a crispy crust and melted cheese filling, an old-fashioned grilled cheese (or in some cases, a “panini”) is a perfect lunch or light supper for moms-to-be. The good thing about grilled cheese is that you can often improvise with what you have on hand or take advantage of supermarket specials. If you own a panini press or contact grill (aka George Foreman Grill), grilling the sandwiches is a breeze, but you can also use a skillet. Pressing the sandwiches with a weight (see directions in recipe) makes them extra crispy.
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
1/4 of pear or apple, thinly sliced
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.
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 Roasted Peppers: For filling, use 2 tablespoons reduced-fat mayonnaise, 1/4 teaspoon chili powder, 3 ounces Cabot Pepper Jack (thinly sliced), 1/4 cup sliced bottled roasted red peppers and 1 tablespoon coarsely chopped cilantro. Mix mayonnaise and chili powder; spread over 4 slices bread. Place half of 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 as directed in Step 3 of master recipe.
Calories 364, Total Fat 21g, Saturated Fat 9g, Sodium 771mg, Carbohydrates 30g, Dietary Fiber 4g, Protein 15g, Calcium 273mg
Grilled Cheese Sandwiches with Avocado: For filling, use 2 tablespoons reduced-fat mayonnaise, 1/4 teaspoon chili powder, 3 ounces Cabot Pepper Jack (thinly sliced), 1/2 ripe but firm avocado (peeled and thinly sliced) and 1 tablespoon coarsely chopped cilantro. Mix mayonnaise and chili powder; spread over 4 slices bread. Place half of 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 as directed in Step 3 of master recipe.
Calories 479, Total Fat 28g, Saturated Fat 9g, Sodium 659mg, Carbohydrates 39g, Dietary Fiber 7g, Protein 18g, Calcium 316mg
ABOUT CABOT CREAMERY COOPERATIVE. Cabot Creamery Cooperative has been in continuous operation in Vermont since 1919, and we make a full line of cheeses, yogurt, sour cream, cottage cheese, and butter. Best known as makers of “The World’s Best Cheddar,” Cabot is owned by 1200 dairy farm families located through New England and upstate New York. For additional information on Cabot Creamery, visit http://www.cabotcheese.coop.
NOTE TO EDITORS: To access and download a hi-resolution photo of the Cheddar and Pear Panini, go to: https://cabot.imagerelay.com/sb/29988cae-a311-11de-a071-12313b001031
Press Contact: Bob Schiers 1-888-214-9444 firstname.lastname@example.org
SOURCE Cabot Creamery Cooperative