Women's Health
Forté Recipes: Grilled Cheese Sandwich
Oct
A grilled cheese sandwich is a favorite among kids and adults! For meals, I always recommend having food from at least 3 food groups (i.e. grains, veggies, fruits, dairy, and protein) to help provide a balance of
- carbs,
- protein,
- fat,
- vitamins, and minerals.
For snacks, the aim should be to have at least 2 food groups present and a good mix of carbs and protein to help increase satiety. So a grilled cheese makes for a perfect snack. When combined with another food group, it makes for a great meal. Some of my favorite pairings for meals include tomato basil soup, sliced apples, or a side salad.
Grilled Cheese
1oz cheddar cheese
1 slice whole wheat bread
Whole Wheat Bread
I always use whole wheat bread when making sandwiches—not only because it is more nutritious, but because I think it tastes better too! One of the biggest nutritional benefits of choosing whole-wheat products is the increased fiber content. This is especially important during pregnancy to help prevent constipation. Constipation affects nearly 50% of pregnant women so it is important to
- get enough fiber (~30gm/d),
- drink plenty of fluids, and
- continue regular exercise
to prevent and treat constipation. Whole-wheat products also contain a significantly higher amount of minerals than white products do, including iron, magnesium, and zinc.
Cheddar Cheese
Although cheddar cheese is high in calories and saturated fat, it also has several redeeming features. When eaten in moderation, it can fit into any healthy diet. Cheddar cheese is a great source of calcium. In fact, just one ounce has 25% of the recommended daily intake. Adequate calcium intake is crucial during pregnancy, as inadequate intakes have been linked with an increased risk of preeclampsia and preterm labor. Cheddar is also a great source of protein with 7gm of high-quality protein in every ounce serving.
Sometimes a plain grilled cheese sandwich is exactly what I need. Other times I like to spice it up a bit with other toppings like avocado, tomatoes, ham, or pesto.
-Heidi
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