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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

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      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

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        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.

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        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

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          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

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            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,

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              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

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                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

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                  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

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                    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

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                      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

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                        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.

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                        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

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                            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.

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                                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

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                                Published on April 18, 2019

                                An Expert Parenting Guide to Dealing with Toddler Tantrums

                                An Expert Parenting Guide to Dealing with Toddler Tantrums

                                My daughter who is now seven, was two-and-a-half years old when we visited an indoor playground. I vividly recall her complete meltdown and tantrum when I said it was time to go home. She threw herself with full gusto onto the padded floor of the play area and began to wail with tears streaming down her face.

                                At the time, I had twins who were about six months old. I had already loaded them into their car seats and snapped the car seats into the stroller. I was ready to head home and get everyone down for a nap, so I could nap as well. At that moment when my daughter began to wail, I felt like I wanted to cry too. Short on sleep, hungry, and with my hands full with three children ages two and under, I was feeling overwhelmed.

                                When my toddler’s meltdowns had happened at home, I didn’t feel overwhelmed or flustered. However, when this particular meltdown happened in public, which became the first of many, I wanted to cry, or make her somehow stop her tantrum, or just hide from the dozen or so people watching this situation unfold as their sweet children played happily on the indoor climbing structure.

                                I tried to reason with my daughter. That didn’t help at all. If anything, that made her wail even louder causing some eyebrows to go up around me. I could almost hear them thinking “can’t she control her child.” My response would have been “well obviously I can’t!” Nobody said a word to me though.

                                When the reasoning didn’t work, it led to me pleading with her to get off the ground and walk to the car with me, so we could have a nice lunch at home. I then tried to bribe her. I said if she went to the car, I would give her candy. I had remembered that there was a sucker in the side door of my car from the pediatrician’s office that I hadn’t let her have the day before. I probably would have given her $100 in that moment. I just wanted the tantrum to stop.

                                She continued with her wailing, thrashing on the ground, and crying for several more minutes. Nothing I was saying or doing was working. In the end, I picked her up and put her under my arm and carried her surf board style out of the building while pushing the double stroller with my other hand. Another parent held the door open for me. By this point, I could see other parents were feeling sorry for me in this situation.

                                After this public meltdown and a few more later that week, I started to read up on toddler tantrums and how to handle them. I found techniques that worked! It may not necessarily ease my embarrassment when they happened in public, but I learned how to handle the tantrums in the best way possible to simply get through the toddler tantrum stage.

                                We may not be able to eliminate all toddler tantrums, but we can learn ways to minimize them. Below are helpful tips for all parents of toddlers.

                                Ignore the Tantrum and Don’t Give in!

                                Your toddler is throwing tantrums because they are looking to get your attention or get something they want. More often than not, they are doing it because they want something.

                                In my daughter’s case, she wanted to stay at the playground longer. If I had given in and let her play longer, I would have been teaching her that if she has a temper tantrum, then she gets to stay longer.

                                Never give in to the child. You are reinforcing their tantrum throwing behaviors when you give them what they want. For example, if you are out shopping and your toddler throws a fit because they want a candy bar at the checkout, then giving them the candy bar to make them quiet only teaches them to have a tantrum the next time you are in a store — your child now knows that they can get the candy bar if they have a tantrum.

                                Don’t give in to their tantrum by giving them what they want, even if it is something small and inconsequential to you. If you have said no, stand your ground. Caving in and giving your child what they want when they have a temper tantrum reinforces the bad behavior. You will end up with a child who throws even more tantrums because you have taught them through cause and effect that tantrum throwing gets them what they want.

                                Do Nothing

                                Your child needs to learn that temper tantrums get them nothing. Some children do it because they are seeking attention. Give your child attention, but not while the tantrum is happening.

                                If you recognize that they are throwing temper tantrums because they want more attention from you, then make an effort to give them attention at a later time, when they aren’t throwing a tantrum.

                                When the child is in the midst of a tantrum do nothing, say nothing, and ignore their tantrum.

                                I learned very quickly that in the case of my daughter’s public tantrums, I could get them to stop by continuing to pack up our items and move toward the door with the intention to leave. I didn’t respond to her tantrum. Continuing my actions let her know that I was serious and I was leaving the building. It was amazing how she would quickly pick herself off the ground and sprint towards us, fearing that she would be left behind.

                                I never left my children anywhere, but if needed, I would go outside and stand on the other side of the glass door, watching her and simply waiting until she finished her fit and was ready to get up and come home with us.

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                                When she learned that her tantrum did not get her what she wanted and that she got even less attention from me while she was doing it, her behavior changed.

                                Avoid Trying to Calm The Child

                                Instinctively, we want to soothe our child and go to them to try to calm them down during a tantrum. This is not effective with temper tantrums, especially if they are doing it for attention.

                                Although it may seem counterintuitive, make all efforts to avoid calming the child down. If they are doing it for attention, then you are rewarding the temper tantrum by giving them attention. It communicates to the child that a tantrum will get your attention.

                                Solve the attention problem after the tantrum by spending quality time engaged with your child. However, don’t give them attention, even by trying to simply calm them, during the tantrum or you are reinforcing the bad behavior.

                                Warn Them in Advance

                                I also learned to be proactive in situations where tantrums had happened previously. I began giving my daughter a five minute warning at the playground. She was told on each visit to the playground when she had five minutes left to play and that we would leave immediately if she complained or throw a temper tantrum.

                                This was a warning that I gave very clearly every time we went to a playground. I always said this in a firm, yet kind tone “You get five more minutes to play and then we have to leave, if you complain or throw a tantrum then we have to leave immediately.” This worked amazingly well!

                                Letting them know what is expected is what kids want.

                                Keep Them Safe

                                If the child is a danger to themselves or others, for example, because they are throwing toys across the room during their tantrum, then physically remove the child and take them to a safe and quiet spot for them to calm down.

                                Some children need to be held so that they don’t harm themselves. Holding them gently, yet firmly, because they are hitting themselves, pulling their own hair, or slamming their body into walls, is important to do immediately when you see any self- harm take place.

                                Hold them and tell them you will release them when they have calmed down. Say it gently and with empathy while holding them just firmly enough so that they cannot harm themselves or others.

                                There is no need to be aggressive or squeeze the child in this process. Take action calmly, but with the intention to cease their harmful activity immediately.

                                After the Tantrum

                                Acknowledge that the child has complied by ending their tantrum. Giving a praise such as “I am glad you calmed down” will help to reinforce the ceasing of the bad behavior.

                                Not rewarding their tantrum is crucial in this process. If you give in and give them what they want and then they stop the tantrum, you are thereby praising them when they don’t deserve the praise because you gave into what they wanted. In doing this, you are defeating yourself.

                                Don’t give them what they are throwing the tantum about. For example, if it is because they want a certain toy and another child has that toy, then do not give them the toy because of the tantrum.

                                Praise them for stopping the tantrum once they calm themselves down. If they finish with their tantrum and you haven’t given in to what they were asking for, then praise them for calming themselves.

                                For example, if they have completely calmed down and the other child is now done with that toy, then you can give it to the child when they are completely calmed. Have them practice asking for the toy nicely. Let them know they get to play with the toy because they asked nicely, they aren’t throwing a tantrum, and because they have completely calmed down.

                                Get Professional Help if Needed

                                If you feel like your child’s tantrums are excessive or you are having difficulty handling the tantrums, then talk to your child’s pediatrician. They may be able to guide you.

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                                There are also medical reasons that can cause a child to throw tantrums more often. For example, they may have speech problems and they are frustrated that they cannot communicate with words what they want to express. This frustration can turn into tantrums.

                                Chronic pain or an underlying medical condition can be causing the child distress and discomfort which can lead to tantrums as well.

                                If you feel that the temper tantrums are beyond your ability to handle as a parent, or you feel that there may be some other reason for the continued tantrums, then speak with your child’s pediatrician.

                                Tips to Avoid Tantrums

                                There are some practical parenting methods that parents and caregivers can utilize that will help to diminish the occurrence of toddler temper tantrums. These tips may not entirely eliminate tantrums, but they can help to minimize them for occurring.

                                Giving Choices: The Love and Logic Model

                                Love and Logic parenting methods[1] are golden. In this method of parenting, it is taught that parents should give their child choices every day, all throughout the day.

                                Allowing the child to make choices gives the child a sense of control. For example, allowing a decision for which book to read at bed time whereby the parent offers two choices that they don’t mind reading. Another example is offering them two options of outfits to wear in the morning.

                                The parent chooses two options that are both acceptable and allows the child to make the final decision on which outfit they want to wear. This decision making helps the child feel that they have some control over their life.

                                When children are told where to go, what to do, and how to do it, with little or no flexibility they will act out. That acting out often comes in the form of tantrums with toddlers. They are at a phase where learning to be independent is part of their development. If their independence is completely crushed because they aren’t allowed to make any decisions, then they will act out.

                                Create Decision Making Opportunities

                                As parents and caregivers, we can create opportunities for decision making all throughout the day. By presenting options, all being acceptable to the parent, the child feels empowered and has a sense of independence that is natural in their developmental phase.

                                If you are experiencing tantrums daily and you have a controlled home environment, yet you can’t quite pinpoint the problem, try giving more choices to your child. They can’t tell you that they want choices and are working on developing their independence.

                                Developmentally children are seeking to become more independent little humans during the toddler phase, and offering them choices helps facilitate that need for independence.

                                Trying out choices will help them feel like they have some control of their life and activities. However, if the choices lead to tantrums because they don’t like the options presented, then you let them know that those are the options and if they don’t chose, you will have to choose for them.

                                Follow through and make the choice for them, if they continue throwing a temper tantrum. Don’t reward their bad behavior by allowing a choice. Take away the choice in that circumstance and moment in time because of the tantrum.

                                When it comes time to offer a decision later in the day, perhaps for example, offering them juice or water with their lunch, remind them that if they throw a tantrum, then you will make the decision for them.

                                Be Calm and Consistent

                                Be consistent in your parenting. When you give in to a tantrum one day by, for example, giving them the candy bar at the checkout to make them stop crying and the next time you yell at them, you are confusing your child.

                                By remaining calm, telling them what is expected, and following through each time they are on the verge of a tantrum or they are throwing a tantrum, you help eliminate the tantrums.

                                Consistently ignore the tantrum until they have stopped. Do not give in. Remain calm and do not yell or raise your voice. It makes things worse when you get heated in the midst of their tantrum. Count to ten or one-hundred if necessary.

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                                If you must remove the child from the situation, do so calmly and without berating them. Don’t give attention to the temper tantrum, other than praising them when they calm down on their own.

                                Ignore the actual temper tantrum while it is happening. This doesn’t mean leave them alone. You don’t want them to harm themselves or others, so stay close, but act unfazed by their tantrum.

                                Distractions

                                Your child may have some triggers. You may already be fully aware of what they are. It could be leaving the playground, going past the toy section while out shopping, or taking away items that are not safe for your child to be playing with.

                                Whatever the trigger may be, you can distract your child creatively and thereby avoid a temper tantrum. You have to remember that this temper tantrum phase is just that…a phase. You have to ride out the phase, but that doesn’t mean you can’t try to avoid the tantrums using some creativity.

                                If you know that the back of the store where the toys are located will lead to a tantrum, then avoid that section of the store. If you know that your child likes to play with your phone and you don’t want them to play with your phone, but taking away the phone leads to a tantrum, then get creative.

                                Be prepared with a different object or toy to distract your child. Have this toy in your purse or in the car, so that you keep the child content, avoid the tantum, and without sacrificing your phone. Maybe you have an old flip phone in a junk drawer. The next time you are out doing errands and your toddler tries to reach into your purse for your phone, which is in the cart next to them, simply remove the purse and hand them the old flip phone.

                                If they throw the phone because it’s not the one they wanted, then put it away and say “I’m sorry you didn’t want it, now you won’t have anything to play with.” Teach them that their bad behavior won’t get them what they want. Try the flip phone another time (at a later time and different circumstance) and remind them that they don’t get your phone but they can have this phone, which is now theirs.

                                Act excited about the phone you are giving them, while also letting them know that if they throw it, you will put it away in your purse like you did the last time.

                                Be creative about distractions. They may not all work, but at least you tried something different. When you do find something that works, for example, you sing a little song to distract your toddler when you have to take away something they shouldn’t be playing with, like an extension cord or the dog food, then keep doing it.

                                When you find a distraction that works, keep using it until it no longer works and then try something new.

                                Ensure They Have Plenty of Sleep and Food

                                Children tend to act out when they are hungry or tired. If your toddler is not getting enough sleep at night, they will be prone to temper tantrums. If your child is having a tantrum and you realize that they are badly in need of a nap, then when they have calmed down, get them home and in their bed for a nap.

                                Toddlers are highly reactive when they haven’t had enough sleep or they are hungry. Toddlers are not equipped with the skills to express how they feel. When they are tired or hungry, it makes them upset, but most of the time they aren’t able to express that they are tired or hungry, instead anything can set them off into a temper tantrum.

                                Keeping toddlers on a good sleep schedule and keeping them feed every couple of hours, meaning meals with healthy snacks between meals, will help to minimize tantrums that occur because they tired or hungry.

                                Give Attention through Quality Time

                                Some temper tantrums occur because the child wants attention. It would be great if your toddler could approach you and say “I need some attention from you, I am feeling distant from you, so I need to you spend some quality time with me today.” Toddlers won’t say much, if anything at all. Instead, they act out.

                                Temper tantrums are often the easiest and quickest way to get adult attention. You can help to prevent this from happening by spending time with your toddler.

                                Get on the floor and play with their toys alongside of them. Read them books at bedtime. Give them hugs many times a day and let them know that they are good boy or good girl and that you love them very much.

                                These small actions throughout the day help your child know that you notice them. It is those moments of pointed, quality time and attention that keep their need for attention satisfied.

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                                Praise Positive Behaviors

                                If you fail to praise the positive behaviors, you may end up with a child who acts out and has tantrums so that they can get a reaction and attention from you.

                                Negative attention is better than no attention in the mind of toddler. Give them positive feedback and praise when they do something good.

                                Perhaps it was sharing a toy with a friend at the playground, they put a puzzle together on their own, or they adequately washed their hands before meal time. Whatever the small act was, if it was something you can praise them for, then say it. It will help them feel loved and that your attention is on them for that moment.

                                When you do this all day long, you are giving them positive feedback and reinforcing good behavior. It is a win-win situation.

                                Help the Child Better Communicate

                                A toddler’s vocabulary is limited. They have a hard time telling you what they want, even when they know exactly what they want. Perhaps they want juice, but that word isn’t in their vocabulary yet.

                                Sometimes asking your child to show you what they want can help bridge the lack of vocabulary. Tell the child that if they can’t tell you, they can try to show you what it is that they want. Let them know that you care and want to know what they are trying to express.

                                Tantrums often come from toddlers because they can’t express themselves or they feel that their parents aren’t trying to understand them. Again, it goes back to feeling ignored or lack of attention.

                                If you can see your child is wanting something, but you don’t know what it is exactly, don’t just brush them off and move on because you could likely be setting up the situation for a toddler tantrum. They get frustrated and temper tantrums is how they let it out.

                                If they do start the tantrum, let them have their tantrum, ignore it; once it is done, seek to help them communicate and assist you in understanding what it is that they want.

                                Final Thoughts

                                Temper tantrums are not a pleasant experience for parents, but are nonetheless a normal part of toddler development.

                                Most toddlers will have tantrums between the ages of one and three. Some extend beyond that age as well. The frequency of tantrums varies from one child to the next.

                                There are ways for parents to handle the temper tantrums that help to eliminate the behavior rather than reinforce the bad behavior. Ignoring the child during their temper tantrum is one of the best techniques to discourage temper tantrums.

                                There are also parenting behavior that can help reduce or minimize the occurrence of toddler tantrums. Some of these parenting behaviors include spending quality time with their child, praising good behavior that the child exhibits, and ensuring that the child gets plenty of food and sleep.

                                There is no magic cure for temper tantrums. They are part of the developmental process and a phase of life that toddlers go through.

                                The key for parents is to create an atmosphere where tantrums are minimized and positive behaviors are reinforced.

                                Featured photo credit: Mike Fox via unsplash.com

                                Reference

                                [1] Love and Logic Parenting Methods

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