Advertising
Advertising

Delicious And Nutritious Pregnancy Diet Plan

Delicious And Nutritious Pregnancy Diet Plan

Let’s start with what you can’t eat for your pregnancy diet plan. If before you got pregnant you couldn’t eat like a glutton you still can’t. But now the list of things you can’t eat has grown considerably. You can’t eat deli meat or some types of fish (that would contain mercury). Of course at some point, usually in the early stages, you won’t be able to keep any food down. Morning sickness is common for most pregnancies, and will eventually subside.

Iron rich diet

pregnancy diet plan

    Any red meat will work, and you can take prenatal vitamins but the best source of iron is cooked animal flesh. Certain vegetables are good as well and chicken is a great source of iron if you prefer something with less fat. Steak is a perfect carnivorous treat for your growing baby. Make sure to order a side of broccoli because that too is iron rich.

    Crab Salad Sandwhich

    Got crabs? You should get crabs, I’m telling you they are the best. Seafood is full Omega-3 and this recipe for crab sandwiches is the best lunchtime snack for you and your baby. Catfish is not allowed.

    NUTRIENT TOTALS

    Calories: 564.4
    Protein: 33.2 g
    Carbohydrate: 69.6 g
    Dietary Fiber: 11.9 g
    Total Sugars: 9.441 g
    Total Fat: 20.8 g
    Saturated Fat: 2.286 g
    Cholesterol: 110.5 mg
    Total Omega-3 FA: 1.186 g
    Calcium: 183.2 mg
    Iron: 6.462 mg
    Sodium: 1103 mg
    Vitamin D: 0 mcg
    Folate: 87.6 mcg
    Folic Acid: 0 mcg

    Parmesan Chicken Tenders with Marinara dipping Sauce

    550_101525958

      Who says you can’t go out and still eat healthy? These nutrition facts are a great guide for eating right at any restaurant, where you’re sure to find chicken of a similar fashion.

      NUTRIENT TOTALS

      Calories: 649.2
      Protein: 50.9 g
      Carbohydrate: 69.6 g
      Dietary Fiber: 10.7 g
      Total Sugars: 19.7 g
      Total Fat: 22.8 g
      Saturated Fat: 4.002 g
      Cholesterol: 92.5 mg
      Total Omega-3 FA: .222 g
      Calcium: 231.4 mg
      Iron: 3.678 mg
      Sodium: 1171 mg
      Vitamin C: 68.1 mg
      Folate: 86.5 mcg
      Folic Acid: 11.1 mcg
      Food Folate: 75.4 mcg

      Pork and Pineapple Kebabs

      550_101097148

        Dads are sure to love this one, men have always prided themselves as being the steward of the grill, whether it’s steak or these healthy kebobs you can bet your man will grill them to a perfection that will satisfy your pregnancy cravings and then some.

        Advertising

        NUTRIENT TOTALS

        Calories: 640.6
        Protein: 35.6 g
        Carbohydrate: 86.8 g
        Dietary Fiber: 15.2 g
        Total Sugars: 28.6 g
        Total Fat: 19.2 g
        Saturated Fat: 3.429 g
        Cholesterol: 71.4 mg
        Total Omega-3 FA: .187 g
        Calcium: 75.1 mg
        Iron: 4.212 mg
        Sodium: 366.8 mg
        Vitamin C: 103.2 mg
        Folate: 101.5 mcg
        Folic Acid: 0 mcg
        Food Folate: 101.5 mcg

        Nachos

        550_101487921

          Being pregnant doesn’t mean you can’t have a party! Nachos are the best party treat that you can provide, and if you already have a little one they will love them as well.

          NUTRIENT TOTALS

          Calories: 656.8
          Protein: 36.9 g
          Carbohydrate: 70.4 g
          Dietary Fiber: 11.9 g
          Total Sugars: 9.806 g
          Total Fat: 29 g
          Saturated Fat: 7.082 g
          Cholesterol: 30 mg
          Total Omega-3 FA: .44 g
          Calcium: 712.1 mg
          Iron: 4.461 mg
          Sodium: 1517 mg
          Vitamin C: 9.557 mg
          Folate: 140.6 mcg
          Folic Acid: 0 mcg
          Food Folate: 140.6 mcg

          Soup and Bread

          550_101549133

            The comfort of a warm soup will melt away the stress that carrying a baby will bring. Add some bread and your taste bud and baby will thank you. They might give you a little kick after but don’t worry that just means they like it. This recipe for one of my favorite comfort foods is healthy and delicious.

            NUTRIENT TOTALS

            Calories: 200.7
            Protein: 7.689 g
            Carbohydrate: 33.7 g
            Dietary Fiber: 3.416 g
            Total Sugars: 2.67 g
            Total Fat: 4.44 g
            Saturated Fat: 1.277 g
            Cholesterol: 3.283 mg
            Total Omega-3 FA: .892 g
            Calcium: 126.4 mg
            Iron: 2.498 mg
            Sodium: 625.9 mg
            Vitamin C: .723 mg
            Folate: 76.5 mcg
            Folic Acid: 4.82 mcg
            Food Folate: 71.6 mcg

            Vegetarian alternative

            pregnancy diet plan
              A dish of delicious hummus

              Chickpeas, lentils, and tofu are natural sources of iron that won’t offend your ethics. If you don’t eat meat there are more ways than one to make substitutions for a carnivorous craving of meat. This means that your pregnancy diet plan doesn’t need to include meat, so you can stay healthy if you don’t eat it. The Vegetarian Society recommends vitamin C; a small dose of this will help your body absorb iron better.

              Hummus

              Here’s a great homemade recipe for hummus,

              Advertising

              NUTRIENT TOTALS

              Calories: 210
              Protein: 6 g
              Carbohydrate: 32 g
              Fiber: 3 g
              Fat: 7 g
              Saturated fat: 1 g
              Sugars: 2 g
              Calcium: 24 mg
              Sodium: 597 mg

               Frozen Yogurt Pops

              550_102103625

                Frozen yogurt pops anyone? It’s as easy as buying some yogurt and adding a stick. Just make sure to get a cute tray for your frozen treat and store it in your freezer. Great for any hot summer day, especially if you’re pregnant and wanting to cool off, it’s also full of nutrients, and more so than a flavored ice pop.

                NUTRIENT TOTALS

                Calories: 100
                Protein: 6 g
                Carbohydrate: 18 g
                Fiber: 0 g
                Fat: 0 g
                Saturated fat: 0 g
                Sugars: 16 g
                Sodium: 130 mg

                Creamy Strawberry Mousse

                RU222261

                  This treat needs no introduction, I’m practically salivating myself and don’t have the extra amount of hunger of a pregnant woman. If you’re planning on making this treat it does make enough for two. Sharing is caring they say, who better to share it with than your baby’s father?

                  NUTRIENT TOTALS (with non-fat yogurt)

                  Calories: 132
                  Protein: 8 g
                  Carbohydrate: 25 g
                  Fiber: 2 g
                  Fat: 0 g
                  Saturated fat: 0 g
                  Sugar: 20 g
                  Calcium: 105 mg
                  Sodium: 29 mg

                  Prep: 20 mins
                  Total Time: 30 mins 

                  Fiesta Salad

                  550_101419752

                    Salads are low calorie meals that won’t send your gastrointestinal system into a bind. They also have, with the right ingredients the variety of nutrition that you and your growing baby need.

                    NUTRIENT TOTALS

                    Calories: 542.7
                    Protein: 27.4 g
                    Carbohydrate: 66.9 g
                    Dietary Fiber: 20.7 g
                    Total Sugars: 7.892 g
                    Total Fat: 21.4 g
                    Saturated Fat: 5.26 g
                    Cholesterol: 20 mg
                    Total Omega-3 FA: .401 g
                    Calcium: 360 mg
                    Iron: 5.411 mg
                    Sodium: 394.3 mg
                    Vitamin D: 0 mcg
                    Folate: 415.8 mcg
                    Folic Acid: 0 mcg

                    Loaded Pesto Veggie Burger

                    550_101324650

                      Portabella mushrooms are the steak of vegetarians, and if you’ve never eaten a veggie burger you are missing out on a delicious and rather nutritious meal. Meat eaters and vegetarians alike will enjoy this recipe.

                      NUTRIENT TOTALS

                      Calories: 549.1
                      Protein: 33.2 g
                      Carbohydrate: 55.4 g
                      Dietary Fiber: 11.8 g
                      Total Sugars: 13.3 g
                      Total Fat: 22.2 g
                      Saturated Fat: 7.257 g
                      Cholesterol: 30.1 mg
                      Total Omega-3 FA: .356 g
                      Calcium: 413.5 mg
                      Iron: 3.905 mg
                      Sodium: 867.8 mg
                      Vitamin D: .312 mcg
                      Folate: 125.3 mcg
                      Folic Acid: 0 mcg

                      Stuffed Acorn Squash

                      550_101457444 (1)

                        Stuffed acorn squash has tons of nutrients that all pregnant women need. Cut 1 medium acorn squash in half and remove those pesky seeds. Place it on a baking sheet or pan and slide it in the oven. Bake at 375 degrees for 45 minutes. You can throw whatever you like on it but here’s a great recipe.

                        NUTRIENT TOTALS

                        Calories: 641.7
                        Protein: 23.6 g
                        Carbohydrate: 110.2 g
                        Dietary Fiber: 16.2 g
                        Total Sugars: 6.101 g
                        Total Fat: 16.5 g
                        Saturated Fat: 3.59 g
                        Cholesterol: 6.8 mg
                        Total Omega-3 FA: .438 g
                        Calcium: 362.5 mg
                        Iron: 7.457 mg
                        Sodium: 763.8 mg
                        Vitamin C: 55.4 mg
                        Folate: 198.2 mcg
                        Folic Acid: 0 mcg
                        Food Folate: 198.2 mcg

                        Natural sources of DHA

                        DHA is found in most pregnancy supplemental pills, and can be found naturally in fish. Some fish however, are not okay to eat. Levels of mercury will hurt your baby so any fish that would be exposed to it is not healthy to eat. Your baby shares your blood and mercury never gets filtered out of your blood by any of your organs. It stays there, and adding any additional mercury to your blood is unwise during your pregnancy. With that said, DHA is great for your diet and halibut or mackerel is safe for you to eat.

                        Energy drinks

                        Careful — not too much! One of them would be okay, and many have things like niacin and B12 in them. You’re safe to have caffeine in small amounts, but some energy drinks would exceed the recommended amount for a pregnant woman. You can find natural sources for any of the supplements found in prenatal multi-vitamins.

                        Advertising

                        pregnancy diet plan

                          Folic acid

                          Any of the vegetarian examples I gave for sources of iron can also be great sources for folic acid. Other natural sources include beets, and the before mentioned broccoli. One cup of beets is about 35% of your recommended daily intake of folic acid. They also happen to be a good source of antioxidants. Your pregnancy diet plan is not complete without a varied diet of vegetables.

                          Egg Wrap: Full of Folates

                          550_101260296

                            Wraps are quick and simple to make. Just scramble some eggs and throw in some vegetables and seasoning, and wrap it up!

                            NUTRIENT TOTALS

                            Calories: 453.4
                            Protein: 26.2 g
                            Carbohydrate: 44 g
                            Dietary Fiber: 6.86 g
                            Total Sugars: .941 g
                            Total Fat: 21.2 g
                            Saturated Fat: 5.989 g
                            Cholesterol: 231.5 mg
                            Total Omega-3 FA: .164 g
                            Calcium: 353.8 mg
                            Iron: 4.448 mg
                            Sodium: 856.6 mg
                            Vitamin D: .438 mcg
                            Folate: 123.6 mcg
                            Folic Acid: 16.8 mcg

                            You’re hungry right?

                            Things that are high in fat might be the perfect junk food, or a nice way to ease your anxiety, but too much of things like lipids and glucose will harm your baby. It’s, obviously, not as bad as doing drugs, but your diet is important for your baby’s development in the womb. I really don’t think I should have to say that your diet should not include alcohol.

                            You will need to eat more than you have been eating, but not too much. Most people don’t eat the right things; many of us eat at fast food restaurants or other places that serve food that isn’t healthy. The recipes here will help you fulfill the specific diet needs that your baby will require. All that is missing is someone to come to your house and cook it for you.

                            The Pregnancy Diet Plan Regimen

                            You may have a busy schedule, and need a tightly regimented pregnancy diet plan that’s convenient for you. Here are some easy meal ideas for breakfast, lunch, dinner, or a snack:

                            Breakfast

                            Breakfast is the most important meal of the day, or if you just enjoy the taste of the sort of meals people usually eat at breakfast have them at midnight.

                            1. Spinach Smoothie – Mix 1/2 cup of plain, non-fat greek yogurt, a handful of spinach, 1 cup of frozen fruit (the fruit covers the flavor of the spinach), 2 tablespoons of chia seed, and a little water in a blender. This one is fast and easy, covers every essential nutrient, and is ideal for mamas with morning sickness because it’s easy on the tummy.
                            2. PB&J Oatmeal – Make 1/2 cup of organic old fashioned rolled oats as directed with 1/2 cup of frozen blueberries. Add 1 tablespoon of peanut butter (peanuts only, no sugar, salt, or oils added) and mix.
                            3. Egg Muffins – Add chopped veggies and lean meat of your choice to a non-stick muffin pan, pour whisked egg over the top, bake at 350 until browned, about 20 minutes. You can prepare a large batch of these and refrigerate, then reheat and eat each morning.
                            4. Sweet Potato Hash – cook scrambled eggs, turkey sausage or leftover lean meat, chopped veggies of your choice (I like spinach and onion), and diced sweet potato together in a skillet.
                            5. Breakfast Tacos – scramble eggs, add lean meat like turkey sausage, sprinkle a little organic shredded cheese on top and serve in a warm corn tortilla (make sure the only ingredient in your tortilla is corn, available at Whole Foods). I eat this with a side of sliced bell peppers. Make a big batch of these, freeze and reheat.
                            6. Cookie Dough Cereal – 1/2 cup organic old fashioned rolled oats, 2T nut butter, 1t organic raw honey, and a sprinkle of unsweetened cocoa powder mixed together until crumbly. Add 1/2 cup milk and enjoy.
                            7. Blueberry Waffles or Pancakesrecipe here
                            8. Veggie Omelet – make an omelet with any chopped veggies you like, I prefer spinach, tomatoes, onion, with a sprinkle of pasteurized goat cheese, or go with broccoli, sun dried tomatoes, bell peppers, kale, asparagus – the possibilities are endless. Add fresh herbs like basil, oregano and chives for more flavor.
                            9. Southwestern Scramble – 2 eggs, hatch chiles, onion, shredded chicken, and avocado scrambled together
                            10. Greek Yogurt and Berries – use organic, plain greek yogurt, mix in fresh berries, cinnamon, and vanilla. For some crunch add sliced almonds. Quick and easy.

                            Lunch

                            silasfount568

                              Lunch is one my favorite meals, in fact instead of the “second breakfast” that hobbits tend to enjoy, I prefer second lunch.

                              1. Whole Wheat Pita Sandwich – stuff it with greens like baby spinach, chopped veggies, and lean meat. Add a little pasteurized goat cheese or spicy mustard.
                              2. Super Food Salad – start with a leafy green like spinach or kale, add a chopped veggie of every color (red/yellow/orange bell peppers, tomatoes, onion, cucumber, celery, carrots, etc.), add high omega-3 nuts or seeds for crunch (walnuts, pumpkin seeds) and a super fruit like pomegranate seeds or berries. Dress with a little extra virgin olive oil and vinegar, like balsamic or apple cider. Top with grilled chicken, hardboiled eggs, smoked turkey breast, or another lean meat. Prep all your veggies and meat on the day you buy them, so all you have to do is assemble the salad at mealtime.
                              3. Healthy Chicken Salad – instead of mayo, use a combination of avocado and plain, non-fat organic greek yogurt to make a chicken salad (I like to add celery, green and red onions, cilantro, lime juice). Serve on a bed of leafy greens, lettuce cups, or use a collard green leaf as a wrap.
                              4. Quinoa Salad – Prepare quinoa (you can do this ahead of time and store in the fridge), season with your favorite spices and fresh herbs, add chopped veggies (asparagus, cherry tomatoes, bell peppers, or artichokes for example), lean meat, and avocado for a healthy fat, mix together. You could also add garbanzo beans for extra protein and fiber, or sub for the lean meat. Here’s a recipe.
                              5. Chili or Soup – Make a large batch of turkey chili or vegetable soup, store in the fridge to reheat and eat. Here’s my favorite Turkey Chili recipe and my favorite stew recipe.
                              6. Burrito Bowl – Heat up cooked brown rice (or you can make a batch of cauliflower riceto to get in an extra veggie), add roasted red peppers, black beans, lean meat (I like shrimp), and mix with a little salsa or fire roasted tomatoes. Top with avocado and a splash of lime juice.
                              7. Turkey Burger – mix together ground turkey breast with hatch chiles and seasoning, form into a patty and grill. Serve in a collard green wrap or on a bed of spinach. Top with tomato, onion, and sliced avocado. If you’re craving fries with your burger, cut up a sweet potato into fries, coat with a teaspoon of grapeseed oil, season and bake until crispy. You can also make these ahead of time, freeze and reheat.
                              8. Veggie Pizza – Layer wilted spinach, fresh basil, minced garlic, carmelized onions, thin-sliced roma tomatoes or sun-dried tomatoes, fire roasted red peppers, and cubed chicken on a piece of whole wheat naan. Optional – sprinkle with skim mozzarella or parmesan. Bake in the oven for 10 minutes.
                              9. Beef and Broccoli – Take leftover or prepared beef (I like flank steak, grass-fed if you can find it), toss with baked spaghetti squash (or wilted bean sprouts), steamed broccoli, sesame seeds, sesame oil, white wine vinegar, fish sauce, chopped green onion and chopped peanuts. You could also add shredded carrots.
                              10. Taco Salad – make your own taco shells by rubbing whole wheat tortillas with a little olive oil and sea salt, press into an oven safe bowl, and bake at 400 degrees (tortilla side up) for 10 minutes or until crispy. Add shredded greens like romaine, chopped veggies of your choice and/or pico de gallo, sliced avocado, mexican-seasoned cooked ground beef (grass-fed and lean), and a sprinkle of colby-jack cheese if desired. Top with a dollop of plain greek yogurt mixed with fresh salsa.

                              Dinner

                              1. Baked Salmon and Veggies – an easy meal, place a wild-caught salmon filet in a foil packet, top with sliced tomatoes and onions, and drizzle with extra virgin olive oil. Bake in the oven or grill until fish is tender and flaky, and serve with a side of roasted broccoli and garlic
                              2. Grilled Chicken Tenders – marinate chicken tenderloin all day in the fridge with Worcestershire, olive oil, lemon juice, sea salt/pepper and minced garlic. Grill and serve with a side of baked sweet potato fries (see above) and cucumber salad (sliced cucumber, diced red onion, apple cider vinegar, plain greek yogurt)
                              3. Spinach, Strawberry, and Chicken Salad – Baby spinach, sliced strawberries, sliced almonds, diced cucumber, grilled chicken tossed with homemade vinaigrette dressing (olive oil, touch of raw organic honey, lemon juice, white wine vinegar whisked together)
                              4. Spaghetti and Spinach Meatballs – prepare whole wheat spaghetti or spaghetti squash, toss with tomatoes, garlic, olive oil, pepper flakes, basil, and a pinch of salt. Make meatballs with ground turkey breast or grass-fed lean ground beef by mixing with chopped spinach, kale, or broccoli, minced garlic, onion, and egg, and baking in the oven. Serve with a small side salad.
                              5. Stuffed Butternut or Acorn Squash – Stuff a roasted squash with cooked lean meat of your choice (seasoned lean grass-fed beef or ground turkey is my fave), black beans, chopped veggies, spinach. Bake in the oven until hot, sprinkle with cheese.
                              6. Zucchini Boats – We love this recipe
                              7. Salmon and Veggie Kabobs – Marinate Salmon, zucchini and/or summer squash, onion and bell peppers in the fridge (I use a marinade of hummus mixed with olive oil) for a few hours. Layer fish and veggies on skewer and grill until salmon is firm but flaky. Great with a giant slice of watermelon in the summertime!
                              8. Greek Chicken Salad – chopped romaine, grilled chicken (marinated in lemon juice and olive oil), grape tomatoes, chopped cucumber, a sprinkle of crumbled (pasteurized) feta, olives, red onion, and homemade dressing with olive oil, lemon juice, salt, pepper, and garlic.
                              9. Thai Meatballs, Broccoli and Noodles – Make a peanut thai sauce by whisking coconut milk (canned), peanut butter, curry paste, a touch of honey, soy sauce, fish sauce, and sesame oil. Make meatballs by combining lean grass-fed beef with soy sauce, egg, chopped spinach, and chopped green onion, bake or brown in skillet. Add broccoli and serve over baked spaghetti squash or wilted bean sprouts, add sauce and toss. Garnish with chopped peanuts and green onion.
                              10. Roasted Shrimp and Veggies – Toss peeled and de-veined shrimp with cauliflower, broccoli, onion, minced garlic, chopped tomatoes and a little olive oil, lemon juice, sea salt and pepper. Roast until shrimp is pink and veggies are tender.

                              Advertising

                              img_0065

                                Snacks

                                Snacks are going to be a big part of your pregnancy. No one has the time or energy to cook full meals constantly. So be prepared to snack often and not regret one bit of it.

                                1. Apple slices and almond butter
                                2. Steamed edamame (make sure any soy product you buy is organic, non-GMO)
                                3. Baked Sweet Potato with cinnamon
                                4. Toasted pumpkin seeds and sea salt
                                5. Raw veggies (bell peppers, carrots, celery, cucumber) dipped in hummus or greek yogurt
                                6. Baked Kale “chips” – toss kale leaves with a touch of olive oil and sea salt, bake at 350 for 10 minutes or until crispy
                                7. Texas Caviar – pinto beans, lime juice, cilantro, and pico de gallo
                                8. Frozen Blueberries or Grapes
                                9. Celery Sticks and Almond Butter
                                10. Endive Spears stuffed with chopped pear, (pasteurized) goat cheese, and a drizzle of balsamic vinegar
                                11. Greek yogurt with Strawberry slices, vanilla and cinnamon
                                12. Watermelon Popsicle – puree watermelon, greek yogurt or coconut milk, raw organic honey, pour into popsicle molds and freeze
                                13. Sugar Snap Peas dipped in warm goat cheese
                                14. Crab Stuffed Avocado – slice an avocado in half and stuff with a mixture of seasoned wild-caught crab meat, cucumber, carrot, and a little plain greek yogurt. Tastes like a california roll
                                15. Banana “Ice Cream” – Puree Bananas and walnuts with a splash of coconut milk (or your choice of milk) in a food processor. Put in freezer until it has consistency of ice cream.
                                16. Cherry Tomatoes (sliced) topped with pasteurized goat cheese
                                17. A handful of roasted almonds sprinkled with sea salt with 2 squares of dark chocolate
                                18. Whole wheat bagel, scooped out, with ricotta cheese and berries
                                19. Clementine sprinkled with cinnamon
                                20. Cucumber Salad – mix cucumber slices, greek yogurt, apple cider vinegar, chopped red onion, dill, and a sprinkle of turbinado sugar

                                Featured photo credit: Photo credit: JefferyW Title: Rib eye steak and fries via flickr.com

                                More by this author

                                The Nasty Effects Of Radiation How To Get Started With Developing An App baby blogs Why Can Blogs Be Helpful? Which Beard Style Is Right for You? books What you should know about publishing a Book.

                                Trending in Parenting

                                1 3 Positive Discipline Strategies That Are Best For Your Child 2 How To Help Your Child To Cope With Anger 3 Signs of Depression in Children (And How to Help Them to Overcome It) 4 17 Ted Talks for Kids to Inspire Little Minds to Do Big Things 5 The Leading Causes of Prenatal Depression and How to Manage it Best

                                Read Next

                                Advertising
                                Advertising
                                Advertising

                                Published on February 11, 2021

                                3 Positive Discipline Strategies That Are Best For Your Child

                                3 Positive Discipline Strategies That Are Best For Your Child

                                I’m old enough to remember how the cane at school was used for punishment. My dad is old enough to think that banning corporal punishment in schools resulted in today’s poorly disciplined youth. With all of this as my early experiences, there was a time when I would have been better assigned to write about how to negatively discipline your child.

                                What changed? Thankfully, my wife showed me different approaches for discipline that were very positive. Plus, I was open to learning.

                                What has not changed is that kids are full of problems with impulses and emotions that flip from sad to happy, then angry in a moment. Though we’re not that different as adults with stress, anxiety, lack of sleep, and stimulants such as sugar and caffeine in our diets.

                                Punishment as Discipline?

                                What this means is that we usually take the easy path when a child misbehaves and punish them. Punishment may solve an isolated problem, but it’s not really teaching the kids anything useful in the long term.

                                Probably it’s time for me to be clear about what I mean by punishment and discipline as these terms are often used interchangeably, but they are quite different.

                                Discipline VS. Punishment

                                Punishment is where we inflict pain or suffering on our child as a penalty. Discipline means to teach. They’re quite the opposite, but you’ll notice that teachers, parents, and coaches often confuse the two words.

                                So, as parents, we have to have clear goals to teach our kids. It’s a long-term plan—using strategies that will have the longest-lasting impact on our kids are the best use of our time and energy.

                                If you’re clear about what you want to achieve, then it becomes easier to find the best strategy. The better we are at responding when our kids misbehave or do not follow our guidance, the better the results are going to be.

                                Advertising

                                3 Positive Discipline Strategies for Your Child

                                Stay with me as I appreciate that a lot of people who read these blogs do not always have children with impulse control. We’ve had a lot of kids in our martial arts classes that were the complete opposite. They had concentration issues, hyperactive, and disruptive to the other children.

                                The easy solution is to punish their parents by removing the kids from the class or punish the child with penalties such as time outs and burpees. Yes, it was tempting to do all of this, but one of our club values is that we pull you up rather than push you down.

                                This means it’s a long-term gain to build trust and confidence, which is destroyed by constant punishments.

                                Here are the discipline strategies we used to build trust and confidence with these hyperactive kids.

                                1. Patience

                                The first positive discipline strategy is to simply be patient. The more patient you are, the more likely you are to get results. Remember I said that we need to build trust and connection. You’ll get further with this goal using patience.

                                As a coach, sometimes I was not the best person for this role, but we had other coaches in the club that could step in here. As a parent, you may not have this luxury, so it’s really important to recognize any improvements that you see and celebrate them.

                                2. Redirection

                                The second strategy we use is redirection. It’s important with a redirection to take “no” out of the equation. Choices are a great alternative.

                                Imagine a scenario where you’re in a restaurant and your kid is wailing. The hard part here is getting your child to stop screaming long enough for you to build a connection. Most parents have calming strategies and if you practice them with your child, they are more likely to be effective.

                                Advertising

                                In the first moment of calm, you can say “Your choice to scream and cry in public is not a good one. It would be best to say, Dad. What can I do to get ice-cream?” You can replace this with an appropriate option.

                                The challenge with being calm and redirecting is that we need to be clear-minded, focused, and really engaged at the moment. If you’re on your phone, talking with friends or family, thinking about work or the bills, you’ll miss this opportunity to discipline in a way that has long-term benefits.

                                3. Repair and Ground Rules

                                The third positive discipline strategy is to repair and use ground rules. Once you’ve given the better option and it has been taken, you have a chance to repair this behavior to lessen its occurrence to better yet, prevent it from happening again. And by setting appropriate ground rules, you can make this a long-term win by helping your child improve their behavior.

                                It’s these ground rules that help you correct the poor choices of your child and direct the behavior that you want to see.

                                Consequences Versus Ultimatums

                                When I was a child and being punished. My parents worked in a busy business for long hours, so their default was to go to ultimatums. “Do that again and you’re grounded for a week,” or “If I catch you doing X, you’ll go to bed without dinner”.

                                Looking back, this worked to a point. But the flip side is that I remembered more of the ultimatums than the happier times. I’ve learned through trial and error with my own kids that consequences are more effective while not breaking down trust.

                                What to Do When Ground Rules Get Broken?

                                It’s on the consequences that you use when the ground rules are broken.

                                In the martial arts class, when the hyperactive student breaks the ground rules. They would miss a turn in a game or go to the back of the line in a queue. We do not want to shame the child by isolating them. But on the flip side, there should be clear ground rules and proportionate consequences.

                                Advertising

                                Yes, there are times when we would like to exclude the student from the class, the club, and even the universe. Again, it’s here that patience is so important and probably impulse control too. With an attainable consequence, you can maintain trust and you’re more likely to get the long-term behavior that you’re looking to achieve.

                                Interestingly, we would occasionally hear a strategy from parents that little Kevin has been misbehaving at home with his sister or something similar. He likes martial arts training, so the parent would react by removing Kevin from the martial arts class as a punishment.

                                We would suggest that this would remove Kevin from an environment where he is behaving positively. Removing him from this is likely to be detrimental to the change you would like to see. He may even feel shame when he returns to the class and loses all the progress he’s made.

                                Alternatives to Punishment

                                Another option is to tell Kevin to write a letter to his sister, apologizing for his behavior, and explaining how he is going to behave in the future.

                                If your child is too young to write, give the apology face to face. For the apology to feel sincere, there is some value to pre-framing or practicing this between yourself and your child before they give it to the intended person.

                                Don’t expect them to know the ground rules or what you’re thinking! It will be clearer to your child and better received with some practice. You can practice along the lines of: “X is the behavior I did, Y is what I should have done, and Z is my promise to you for how I’m going to act in the future.” You can replace XYZ with the appropriate actions.

                                It does not need to be a letter or in person, it can even be a video. But there has to be an intention to repair the broken ground rule. If you try these strategies, that is become fully engaged with them and you’re still getting nowhere.

                                But what to do if these strategies do not work? Then there is plenty to gain by seeking the help of an expert. Chances are that something is interfering or limiting their development.

                                Advertising

                                This does not mean that your child has a neurological deficiency, although this may be the root cause. But it means that you can get an objective view and help on how to create the changes that you would like to see. Remember that using positive discipline strategies is better than mere punishment.

                                There are groups that you can chat with for help. Family Lives UK has the aim of ensuring that all parents have somewhere to turn before they reached a crisis point. The NSPCC also provides a useful guide to positive parenting that you can download.[1]

                                Bottom Line

                                So, there your go, the three takeaways on strategies you can use for positively disciplining your child. The first one is about you! Be patient, be present, and think about what is best for the long term. AKA, avoid ultimatums and punishment. The second is to use a redirect, then repair and repeat (ground rules) as your 3-step method of discipline.

                                Using these positive discipline strategies require you to be fully engaged with your child. Again, being impulsive breaks trust and you lose some of the gains you’ve both worked hard to achieve.

                                Lastly, consequences are better than punishment. Plus, avoid shaming, especially in public at all costs.

                                I hope this blog has been useful, and remember that you should be more focused on repairing bad behavior because being proactive and encouraging good behavior with rewards, fun, and positive emotions takes less effort than repairing the bad.

                                More Tips on How To Discipline Your Child

                                Featured photo credit: Leo Rivas via unsplash.com

                                Reference

                                [1] NSPCC Learning: Positive parenting

                                Read Next