Smart Meal Plans for a HEALTHY PREGNANCY

A well-balanced and tailored diet is essential for a healthy pregnancy. As there are several dietary recommendations and precautions, a helping hand can go a long way in simplifying your life.

These meal plans are designed to meet the nutritional needs of pregnant women, which vary during the 3 trimesters of pregnancy. They are also designed to help prevent or control gestational diabetes. By following them, you will be assured to do what is best for you and your baby.

The meal plans are based on the Mediterranean diet, use a maximum of natural (unprocessed) foods, and meet all nutritional recommendations from the following respected sources:

Health Canada - Specific recommendations for pregnancy
Public Health Agency of Canada
Extenso/Nutrium (University of Montreal's Preventive Nutrition Centre - Canada)
U.S. Department of Health and Human Services / Office on Women's Health
Institute of Medicine (USA)

References

Last but not least, these Meal Plans are updated every week to take advantage of seasonal produce and Flyer specials from your preferred local grocery stores.

N.B. Consult your Doctor if you have a medical condition. We also recommend that you consult a Registered Dietitian and tell her/him that you follow the SOSCuisine Meal Plans.

Each week you will receive:

Each week you will receive

	Your menu for the week, balanced and tailored to your needs (calorie level and servings)
	Fast, easy and delicious recipes for the entire 7-day menu
	A matching grocery list, based on the current Flyer Specials at your preferred local supermarkets
	A step-by-step action plan to help you save time in the kitchen

View an example of a 7-day menu.

Why are these Meal Plans SMART?

Why are these Meal Plans smart?

Our Meal Plans are smart because they ensure, week after week, that you will:

eat what is BEST for a HEALTHY PREGNANCY
ENJOY eating
take advantage of the BEST BUYs at your preferred grocery stores

Also, you'll be able to choose the meal plan for 1, 2, 3 or 4 people. The quantity of each ingredient will then be automatically adjusted in the recipes and in the grocery list.

Why SOS Cuisine?

The recommendations for a Healthy Pregnancy consist of 50 nutritional targets that must be attained every day.

Creating meal plans to meet these recommendations without assistance is difficult. Doing it week after week is even more so. That's where we come in, with our unique technology and our team of Dietitians.

SOUNDS COMPLICATED? Not with SOS Cuisine!

We provide you with meal plans that satisfy all the applicable nutritional recommendations, along with the recipes, which are quick and easy to prepare. You will be able to enjoy your food without any worries!

Why Meal Plans instead of just recipes?

Since the nutritional recommendations relate to daily and weekly intakes, it is not sufficient to look for 'Pregnancy recipes'.

Properly balanced Meal Plans are the only effective way to ensure that all nutritional recommendations are met. This is what you get week after week with SOS Cuisine. This way, you have support and you're not alone.

And your entire family benefits from a healthy lifestyle, because our Pregnancy Meal Plans are balanced and appropriate for everyone.

Nutrition Info

The most recent recommendations^{(1,2,3,4,5,6,7,8,9,10)} for a healthy pregnancy consist of 50 nutritional targets that must be attained day after day, so as to provide all the nutrients and energy needed to feed you - and your precious little one - as well as possible. These targets can be grouped as follows:

Calorie intake, adapted to each trimester of the pregnancy
Carbohydrate distribution throughout the day appropriate to help prevent or control gestational diabetes
Daily intake of :
- vitamins A, B6, folic acid, B12, C and D
- calcium, iron, magnesium, sodium, zinc
- fat, carbohydrate (total and added sugars), dietary fibre, protein
- the various food groups from Canada's Food Guide
  - Vegetables and Fruit, including dark green and orange vegetables
  - Grain Products, including whole grain food
  - Dairy products
  - Meat and Alternatives
- specifically recommended foods (Fish, etc.)
- foods that need to be limited (Caffein sources, alcohol, herbal tea, raw or partly cooked meat/fish/eggs, fish with high mercury content, etc.)

The following table shows that our Pregnancy Meal Plans have consistently met the nutritional recommendations since their launch, on May 19th, 2011.

* Are you a health professional?
Please contact us to have more information on our meal plans.

References:

Eating Well with Canada's Food Guide, Guidelines specific to Pregnant Female , HEALTH CANADA, 2007.
The Sensible Guide to a Healthy Pregnancy , PUBLIC HEALTH AGENCY OF CANADA, September 2008.
Prenatal Nutrition , HEALTH CANADA, May 2010.
Prenatal Nutrition Guidelines for Health Professionals - Background on Canada's Food Guide , HEALTH CANADA, January 2010.
Nutrients of Special Concern for a Healthy Pregnancy: Folate , HEALTH CANADA, April 2008.
Canadian Gestational Weight Gain Recommendations , HEALTH CANADA, January 2010.
GROSSESSE Attention! Aliments, danger... (in French), EXTENSO, May 2008.
Manger pour deux, trois, quatre... (in French), EXTENSO, June 2010.
Weight Gain During Pregnancy: Reexamining the Guidelines , INSTITUTE OF MEDICINE, May 2009.
U.S. Department of Health and Human Services / Office on Women's Health

Important advice and useful tips

	To determine the recommended weight gain that will promote a healthy pregnancy for you, use the Pregnancy Weight Gain Calculator. Handle food safely! Drink enough fluids, i.e. 1 to 2 liters/quarts each day, including water, milk, soup, tea, coffee, juice, etc., distributed throughout the day. Your doctor will prescribe you supplements. It is important to tell him/her that the SOSCuisine Pregnancy Meal Plans already provide you with a daily intake of: 400 micrograms of folic acid, i.e. 2/3 of the recommended intake for pregnant women (normal pregnancy). 15 milligrams of iron, i.e. half of the recommended intake for pregnant women (normal pregnancy). 10 micrograms (400 International Units) of Vitamin D, i.e. 2/3 of the recommended intake for pregnant women (normal pregnancy). N.B. In summer, the other third can be obtained by normal exposure to sunlight, but in winter or all year if you have dark skin, a supplement is necessary. Exercising daily is important, and especially so for effective control of gestational diabetes. We can help you! If you have gestational diabetes, or are at risk, it's important to eat meals at regular times to better control your blood glucose.
	Some herbal teas aren't good to drink when you're pregnant. Ask advice to your doctor before consuming any herbal tea during pregnancy. Limit your consumption of caffeine, which is contained in coffee, tea, mate, soft drinks, and energy drinks.
	Avoid drinking alcohol. To prevent any listeriosis contamination, replace all unpasteurized cheeses and homemade mayonnaise by pasteurized dairy products and commercial mayonnaise. Read carefully the lists of ingredients. Avoid eating the skin and fats covering the fish abdomen because contaminants concentrate in this area. Cyclamate and saccharine should be avoid because of their eventual undesirable effects for you and your baby. Do not drink coffee or tea during meals because it may reduce iron absorption. Do not take calcium supplements or antacids containing calcium during meals. It could inhibit iron absorption. Avoid consuming tea made from leaves of aloe, tussilago/coltsfoot, juniper berries, senna, and squaw mint. Also avoid teas containing buckthorn bark, common comfrey, Labrador tea, sassafras, knotweed roots, and lobelia.
N.B. Consult your Doctor if you have a medical condition. We also recommend that you consult a Registered Dietitian and tell her/him that you follow the SOSCuisine Meal Plans.

How much does it cost?

$95.40/year (i.e. $7.95/month, save $24)
Will recur yearly until cancelled
$9.95/month
Will recur monthly until cancelled

N.B. If you reside in Europe, the prices are respectively 95.40€/year and 9.95€/month.

	Satisfaction guaranteed
	Your subscription will pay for itself quickly, as our Meal Plans allow you to save money by: buying no more food than you need avoiding food wastage
	See the FAQ about subscriptions and plans

View an example of a 7-day menu.

FAQ

Why should I trust the menus?
Canola vs. olive oil
Cheese
Crispbread
Deli Food
Drinks
Gestational Diabetes

Lunch box
Peanut Butter
Repeated recipes
Salmon
Sandwich and burgers
White Bread
More FAQ

Why should I trust the menus? Are they checked by a dietitian?
All the nutrition content of the website, including the information on this page as well as all meal plans, are checked and approved by our nutrition team, led by Danielle Lamontagne, R.D.

What is the difference between canola oil and olive oil? Why do certain recipes use one rather than the other?

Differences between olive oil and canola oil lie in their composition, heat resistance levels, taste and cost. Even though both of these oils are rich in monounsaturated fats (excellent for cardiovascular health), canola oil contains about 10 times more omega-3 than olive oil. Also, both of these oils can be used in cooking but olive oil loses its aroma when heated. The neutral taste and lower cost of canola oil make it an excellent choice for everyday cooking as well as for baking. But cold-pressed extra-virgin olive oil tastes simply divine!

Can I eat cheese during pregnancy?

Cheese is an important dairy product to include in the diet of pregnant women, mainly for its calcium content. However, one must be careful with the choice of cheese. To minimize the risk of contamination which could be harmful to you and your baby, raw milk (unpasteurized) cheeses should be avoided. Also, even if made from pasteurized milk, blue cheese, soft cheeses such as brie or camembert, and some fresh cheeses such as Queso Fresco, Blanco, Panela or Halloumi, should not be eaten. Our meal plans exclude these products because contamination may occur after the pasteurization step.

I see 'crispbread' in my menu. What is it and where can I buy it ?
Crispbread is a type of crackerbread from rye, rich in fiber and low in fat, salt and sugar. The most common brands are: Ryvita, Ry-Krip and Wasabröd. You'll find them in the crackers section at your grocery store.

Is it true that cold cuts and deli food should be avoided during pregnancy?
Some cold cuts and deli meats must indeed be avoided during pregnancy, but not all. Uncooked or smoked meats, such as prosciutto or Bayonne ham are carefully absent from our menus because they must be avoided. Non-dried deli meats such as cold cuts can be eaten if they are heated properly and come from commercial packaging. Another option is to cook meat at home.

I really like your weekly meal plans but I would like to know what to drink?

Water is by far the best choice. Add a slice of lime - or a few drops of lemon juice - to give it a little punch. It is also possible to have wine or fruit juice, but remember: each glass represents an extra 100 calories.

You can have tea or coffee without any problem, provided that it does not exceed two cups of standard coffee, or two 1/4 cups of espresso coffee per day. Refrain from drinking teas made from leaves of aloe, coltsfoot, juniper berry, pennyroyal, buckthorn bark, of Comfrey, Labrador tea, sassafras, root patience, lobelia and senna leaves.

Many herbal teas can also be detrimental to your baby's health. Talk to your doctor and nutritionist to find out which can be consumed during pregnancy. Cereal-based drinks are good substitutions.

Remember that there is no safe amount or safe time to drink alcohol during pregnancy. Drinking alcohol during pregnancy affects fetal development. It is therefore strongly recommended to avoid alcohol consumption during pregnancy. For more details, visit the Public Health Agency of Canada.

I have gestational diabetes. Are the pregnancy meal plans appropriate for my condition?

Our pregnancy meal plans meet the recommendations of Canada’s Food Guide. They are designed to provide approximately 50% of your energy from carbohydrates, which are evenly distributed throughout the day as recommended by the Canadian Diabetes Association. By choosing the pregnancy meal plans at the calorie level that is right for you, you will meet, without tedious calculations or extra effort, all the recommendations to help you control your gestational diabetes.

Also, the high fibre content of the meal plan not only helps regularity and satiety, but certain types of fibre, included in our meal plans, can help control your blood glucose.

So be reassured, with SOSCuisine, you are in good hands!.

There's no microwave oven at my workplace. How can I find substitute meals that I won't need to warm up ?
You can use the "Swap Meal" button (blue double arrow icon) in your menu, or use the Advanced Recipe Search to find exactly the Lunch Box recipes that you want.

I don't like peanut butter, but it is often a part of breakfast. What can I replace it with?
Peanut butter is a good source of protein that sustains one's appetite in the morning. It can be replaced by cheese, almond or some other nut-based butter or even by hummus. Unfortunately, jams and sweet spreads are neither as nutritional nor as satiating.

While consulting the sample meal plan, I noticed that certain recipes recur more than once in the same week. Will the meal plan that I'm going to buy also be like this?

Yes! Some recipes (ex. soups, stews, etc.) are repeated during the week in order to reduce the time spent in the kitchen. This way, you also get to prioritize certain fresh food items, with minimal waste. In other words, these repetitions are based on practical and economic reasons. They offer a good trade-off between variety and effort. And don't forget: you can always swap meals to get more - or less - variety.

I see that salmon is featured quite often in the Pregnancy menus. Is there a reason for preferring salmon over other fish?

Salmon is a key food in the diet of pregnant women for several reasons: It is high in omega-3 polyunsaturated fatty acids, which is essential for proper development of the foetus. It is also one of the fish that is highest in Vitamin D. Also, unlike swordfish or fresh tuna, it only contains trace amounts (i.e. insignificant quantity) of mercury, which can be a problem for the development of the foetus.

I don't like eating my meal in the form of a sandwich or burger. Is it the same if I eat my meatball, slices of bread, lettuce and tomato separately?
It is OK to break down your burger into separate food items. The nutritional values remain the same and, once they have been consumed, the foods will interact in the same way as if they had been eaten in a same mouthful. Find your preferred technique and enjoy!

Why do we find white bread in the meal plans? Brown bread is higher in fiber and I thought one had to avoid white bread.

It is true that whole grain brown bread is richer in fiber than white bread. However, as our meal plans are based on the Mediterranean diet, they include plenty of fruits, vegetables, nuts and legumes, so that the daily fiber needs are fully met. Excessive intake of fiber can make bowel movements too fast and prevent adequate absorption of nutrients. In other words, with our meal plans, you are sure to get the right amount of all nutrients - never too little nor too much!

Simplify your life and subscribe to our PREGNANCY Meal Plan.

Note: We remind you to read our Medical Disclaimer.

Page last updated on 2013-04-24 @ 17:15

Testimonials

"I am extremely satisfied with this service. The variety of menus, having the menu of the full week, the quality of recipes, compliance with the food guide, speed of execution and finally the taste of the dishes."

Suzanne B.

Montreal, QC, Canada

"ABSOLUTELY FANTASTIC, it's been 2 weeks since I use the service and I love it, your recipes are simple and delicious. No more asking myself what I will eat this week. It's good to have a menu that is varied and planned in advance."

Denise C.

Ottawa, ON, Canada