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The Foods You Need to Eat During Pregnancy!
Need some real, practical suggestions for healthy breakfasts, snacks, meals and drinks to avoid excess weight gain during pregnancy? Look no further – we’ve even got you covered with a shopping list!
PREGNANCY FOOD: TOP FOODS TO EAT AND AVOID!
Nutrition during pregnancy: BREAKFAST IDEAS
Fresh Fruit Smoothie: Blend any fresh fruit (with a splash of natural unsweetened yogurt (soy, goat or cow) and a handful of mixed seeds (eg pumpkin, sunflower, sesame and flax seeds).
Tip: if you’re in a hurry, add fresh orange or apple juice to dilute your smoothie so it’s easy to drink, then put it in a glass and take it with you.
Poached, scrambled or poached eggs with buttered oatcakes or rye toast. – Whole grain rye toast spread with nut butter (almond, cashew, hazelnut or peanut)
Mix a handful of oats into a bowl of plain natural yogurt and top with a few pieces of chopped fresh fruit and a handful of chopped nuts.
Spread some cream cheese on corn cakes or wheat-free bread/crackers and top with wild or organic smoked salmon.
Porridge cooked in water with grated apple and a teaspoon of cinnamon. Tip: soak the oats in water for 10 minutes before cooking – this will bring out their creamy flavour, so no need to use milk. Add some hot boiled apples and berries
An omelette (filling ideas: grated cheese and red onion, fresh mixed herbs, chopped tomatoes and peppers, mushrooms with garlic and watercress, smoked salmon).
Baked Beans on Rye Toast.
Nutrition during pregnancy: DRINK IDEAS
Herbal teas instead of caffeinated teas. Now there are so many varieties, experiment until you find what you like. Rooibosch (Red Bush) tea is the closest to ‘normal’ tea and can be drunk with milk.
Caro Coffee, Barley and Dandelion Coffee are all decaffeinated coffee alternatives. Teeccino is a delicious coffee substitute (comes in different flavors, eg mocha, vanilla nut, almond amaretto)
Instead of alcohol, mix fruit, elderflower or ginger with sparkling water.
SEEDS are rich in protein, essential fats, vitamins and minerals – grinding them helps release their nutrients. Aim for one heaped tablespoon each day and add to cereal, yogurt, soups or salads.
Buy some fresh, unsalted seeds – pumpkin, sunflower, sesame and flax seeds (also called flax seeds – the golden variety is richer in essential fats than coffee). Using a coffee grinder or a grinding device from a food processor, grind a mixture that is 50% flaxseed and 50% a combination of pumpkin, sunflower and sesame seeds. Grind enough to fill a small glass jar (choose glass over plastic as plastic can damage the essential fats in the seeds). Store your jar in the refrigerator. Ideally, keep your unground seeds in a dark cupboard to protect them from damage from light or oxygen (essential fats can be damaged easily).
Nutrition during pregnancy: IDEA FOR ENERGY BOOSTING FOODS
An apple and a handful of pumpkin or sunflower seeds
A pear, peach or other seasonal fruit with 10 fresh almonds
Three oat cakes with nut butter (almond and hazelnut butter is a delicious alternative to peanuts – buy at health food stores).
Mackerel, salmon or mushroom pâté in two ryvitas (beware of pâté in pregnancy unless it is homemade and without mayo/fresh eggs).
Carrot and celery sticks with hummus.
Berries are mixed in a small pot with natural yogurt.
Nutrition during pregnancy: IDEAS for quick and easy meals
Roasted Vegetables with Pesto Crusted Chicken or Fish: Add an organic chicken breast or pesto-crusted fish fillet (organic salmon or cod works well) to a baking tray with partially roasted vegetables (eg new potatoes, tomatoes cherries, zucchini, onions, garlic, red and yellow peppers) and cook for another 10-20 minutes. Season with salt and freshly ground pepper.
Chickpea and Apricot Tagine: In a basic tomato sauce (ie, a pot of chopped tomatoes added to a clove of onion and garlic softened in olive oil), stir in half a finely chopped red chilli, a pinch of ground cumin , a dry chopped fist. apricots and three handfuls of chopped mixed vegetables (eg carrots, zucchini and baby corn). Add water if necessary to make a nice sauce consistency, then adjust and simmer for 15 minutes. Add a pot of chickpeas and cook for a further 10 minutes, then stir in a handful of chopped fresh coriander and serve with couscous, quinoa or brown rice.
Braised pork in a tofu sauce with parsley and lemon: Mix half a block of silken tofu with a clove of garlic, the juice of half a lemon, a little chopped parsley, salt and pepper. Add to a pan with two fillets of halibut and cook slowly so that the fish is cooked through (about 15 minutes, but keep checking). Serve with steamed broccoli or green vegetables and brown rice.
Stuffing ideas with baked potatoes and sweet potatoes:
Hummus (ideally homemade); Ratatouille or baked beans topped with shredded cheddar; Cottage cheese with chickpeas or fresh onions, mixed with chopped red or yellow peppers, cucumber or shrimp; Roasted vegetables and pesto; Canned or smoked salmon mixed with cottage cheese or sour cream; Cannellini or mashed butter beans with anchovy fillets and black olives, with lemon juice and black pepper; Steamed leek florets, broccoli or cauliflower mixed with cheese sauce; Hard-boiled egg chopped and mixed with cottage cheese or sour cream and chopped parsley; Guacamole (again, make your own or buy in the deli section of your supermarket)
Delicious salads (perfect for a light meal or packed lunch):
A simple salad of mixed leaves and chopped raw vegetables can become a nutritious and delicious meal in no time if you keep your fridge stocked with delicious foods like artichoke hearts, sun-dried tomatoes, olives, hard-boiled eggs, peppers, sweet baby peppers, anchovies. , smoked fish and slices of lean white meat.
Organic smoked trout fillet (a delicious alternative to smoked salmon that is packed with essential Omega 3 fats) with flageolet beans or lightly steamed beans mixed with lemon juice and black pepper.
Organic trout or hot smoked salmon, or organic smoked mackerel, topped with whole grains like quinoa, brown rice, millet or couscous, with chopped raw vegetables. Season with lemon juice, balsamic vinegar, black pepper and fresh chopped herbs.
Tofu pieces (marinated in tamari or soy, ginger, garlic and sesame oil and brown rice syrup), stir fry for seven minutes or until golden and crisp. Toss whole grains as above, or mix into buckwheat noodles with finely diced cucumber and seaweed (packages of dried varieties can be found in the Oriental section of supermarkets). Sprinkle with sesame seeds and serve warm or cold. – Mixed bean salad with peppers, cherry tomatoes, red onions, sweet baby peppers and chopped boiled eggs, with a tomato and basil dressing.
Chickpeas coated with paprika, lemon juice, black pepper and a pinch of sea salt or low-sodium Solo salt and parsley, with quinoa.
Warm potato salad with pasata (sifted, chopped tomatoes – buy at your supermarket), with a dressing made of olive oil, paprika, chili peppers and crushed garlic.
Tabouleh with couscous, Bulgarian wheat, millet or quinoa with chopped cherry tomatoes, onion, cucumber, parsley, mint, olive oil, lemon juice and spices.
Whole radishes, crumbled feta cheese, beans and alfalfa.
Blueberries and apricots on leafy greens like lamb’s lettuce or spinach, with crumbled feta cheese on top.
Raspberry Sorbet: Blend frozen raspberries and bananas into a smooth puree.
Apricot Whip: Mash a handful of apricots (fresh or dried) with half a cup of low-fat cottage cheese or blanched silken tofu with two beaten egg whites.
Nutrition during pregnancy: SHOPPING LIST: NEW FOODS AND BRANDS TO LOOK OUT FOR!
Nairns oats (wheat and sugar free) Terrance wheat free bread Boridinsky rye bread Pumpernikkel style rye bread (eg thin slices of dark bread) Unsweetened peanut butter (I like the Whole Earth brand) Cashew, almond and hazelnut butters fresh, unsalted seeds (pumpkin, sunflower, sesame and golden flaxseeds) Smart Food or Columbus eggs (rich in essential Omega 3 fats) Fresh, unsalted nuts (eg almonds, walnuts, Brazil nuts, cashews or mixed nuts) Frozen berries – look out for blueberries, summer fruits, wild berries and raspberries Organic oats – If you have a cold, look out for small and not small oats (you should also find them in a health food store).Rooibosch tea (Tick Tock is a good brand) Elderflower or ginger cordials Quinoa
It’s important to commit to eating better quality foods TODAY! Pregnancy only lasts 9 months and your precious little one needs these nutrients for proper growth and development, not to mention you need them for strength and energy.
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