Tips and Recipes

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Nutrition During Pregnancy

It is always important to eat healthy but for those with a baby on the way, nutrition is even more important! Make sure you are fueling yourself and your baby well during pregnancy with these tips on what to eat, what not to eat, and how much to eat too!

Source: Maternity and Family Planning Clinics and the Health Literacy Office – UNMH 

Jean Cox, MS, RD, LN

Fiesta Salad

Makes 8 servings | Serving Size: 1/2 cup


  • 1 (15-ounce) can black-eyed peas, drained and rinsed
  • 1 (15-ounce) can whole-kernel corn, drained and rinsed
  • 1/2 cup chopped green pepper
  • 1/2–1 cup chopped onion


  • 1/4 cup vegetable oil
  • 1/2 cup sugar or equivalent amount of artificial sweetener
  •  1/4 cup vinegar


  1. Mix peas, corn, green pepper, and onion in a bowl.
  2. In a separate bowl, combine oil, sugar, and vinegar and stir well.
  3. Pour Marinade over vegetables and mix well. 
  4. Cover and chill 4-8 hours in refrigerator before serving. 

Nutrition Information Per Serving
190 Calories, Total Fat 8g, Saturated Fat 1g, Protein 4g, Total Carbohydrate 26g, Dietary Fiber 3g, Sodium 15mg. Excellent source of vitamin C

Festive Taco Casserole

Makes 4 servings Serving Size: 1/4 casserole


• 1/2 pound lean ground turkey 

• 1/4 cup chopped onion

• 1/4 cup chopped green pepper 

• 1 tablespoon Homemade Taco Seasoning (page 13)

• 1 teaspoon cumin

• Non-stick cooking spray

• 4 whole-wheat tortillas, cut in strips 

• 1 (15.5-ounce) can black beans, drained

• 1 (10-ounce) can whole-kernel corn, drained

• 1 cup low-fat cheese, shredded 

• 1 cup shredded lettuce

• 1 chopped tomato


1. Over medium-high heat, brown ground turkey in a medium skillet. Add chopped onion and green pepper. Drain fat.

2. Add taco seasoning and cumin. 

3. Preheat oven to 350°F.

4. Spray a square baking dish with non-stick cooking spray.

5. Cover the bottom of the dish with half of the tortilla strips.

6. Continue layering with 1/2 of black beans, 1/2 of corn, 1/2 of cheese, and ½ meat.

7. Repeat layers starting with another layer of tortilla strips.

8. Bake for 20 to 30 minutes or until cheese melts.

9. Remove from oven and top with shredded lettuce and chopped tomato.

Shrimp Tacos with Ginger and Mango Salsa

Makes 6 servings (Serving Size: 1 taco)

Ingredients for Shrimp:

  • -4 tablespoons smoked paprika
  • -1 tablespoon oregano
  • -1 teaspoon chipotle chili powder
  • -1/2 teaspoon garlic powder
  • -1/4 teaspoon cayenne red pepper

Ingredients for Ginger Mango Salsa:

-1 medium mango, diced
-1/2 medium cucumber, diced
-1/4 teaspoon fresh ginger, minced • 1/2 teaspoon chili powder
-1 tablespoon cilantro, minced


  • -1/4 teaspoon dry mustard
    -1 tablespoon olive oil
    -1 pound medium shrimp, deveined
  • -6 corn tortillas (can also use whole wheat tortilla or lettuce leaves to make a wrap)
  • 1. In a medium bowl, mix paprika, oregano, chipotle chili powder, garlic powder, red pepper, and dry mustard.
  • 2. Add raw shrimp. Coat thoroughly.
    3. In a small bowl, combine ingredients for salsa. Cover and chill.
  • 4. In a large skillet, heat olive oil over medium heat. Add shrimp and cook until pink (Fish should be cooked to an internal temperature of 145°F and will
  • flake easily when it is thoroughly cooked.)

5. Divide shrimp between 6 tacos (or wraps). Top with salsa.

Nutrition Information Per Serving

178 Calories, Total Fat 5g, Saturated Fat 1g, Protein 13g, Total Carbohydrate 23g Dietary Fiber 4.5g, Sodium 465mg. Excellent source of vitamins A and C. Good source of iron.

Recipe contributed by Kathy Copeland and Della Hicks, NC EFNEP Educators

Colorful Coleslaw

Makes 8 servings Serving Size: 1/2 cup


  • 2 cups shredded green cabbage
  • 1 cup shredded red cabbage
  • 1/4 cup thinly sliced onion
  • 1 medium carrot, grated
  • 1/2 cup finely chopped bell pepper

Dressing Ingredients

  • 2 tablespoons honey
  • 1 1⁄2 tablespoons vegetable oil
  • 1 1⁄2 tablespoons vinegar
  • Pinch of salt
  • 1/2 teaspoon black pepper


1. Make dressing first. In a large bowl mix together the honey, oil, vinegar, salt, and black pepper.

2. Add cabbage, onion, carrot, and bell pepper to bowl.

3. Toss to coat all ingredients with dressing.

4. Cover and refrigerate for 1–2 hours before serving.

Nutrition Information Per Serving

55 Calories, Total Fat 2.5g, Saturated Fat 0g, Protein 1g, Total Carbohydrate 7g, Dietary Fiber 1g, Sodium 55mg. Excellent source of vitamins A and C.

© 2022 North Carolina Cooperative Extension
Expanded Food and Nutrition Education Program (EFNEP)

North Carolina State University
Agricultural and Human Sciences Department

Cooperative Extension at North Carolina Agricultural and Technical State University
College of Agriculture and Environmental Sciences (CAES)