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The Foods You Need To Eat During Pregnancy!

Need some real, practical tips for healthy breakfasts, snacks, meals, and drinks to prevent excessive weight gain during pregnancy? Look no further, we’ve even given you a shopping list!

NUTRITION IN PREGNANCY: THE TOP FOODS TO EAT AND AVOID!

Nutrition during pregnancy: BREAKFAST IDEAS

Fresh Fruit Smoothie: Blend any fresh fruit (with some unsweetened plain live yogurt (soy, goat, or cow) and a handful of mixed seeds (e.g., pumpkin, sunflower, sesame, and flaxseed).

Tip: If you’re in a hurry, add fresh orange or apple juice to thin your smoothie and make it easy to drink, then pour it into a beaker and take it with you.

Boiled, scrambled or poached egg with buttered oatmeal pancakes or rye toast. – Whole grain rye toast spread with nut butter (almond, cashew, hazelnut or peanut)

Toss a handful of oatmeal into a bowl of live plain yogurt and top it with a few pieces of chopped fresh fruit and a handful of chopped nuts.

Spread some cream cheese on wheat-free corn cakes or bread/crackers and top with organic or wild-caught smoked salmon.

Porridge cooked in water with grated apple and a teaspoon of cinnamon. Tip: Soak oatmeal in water for 10 minutes before cooking; this will bring out its creamy flavor, so you don’t need to use milk. Add some hot stewed apple and berries.

One tortilla (filling ideas: grated cheese and red onion, fresh herb mix, chopped tomatoes and peppers, garlic mushrooms 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 one you like. Rooibosch (red bush) tea is the closest to “regular” tea and can be drunk with milk.

Caro, Barleycup, and Dandelion coffees are caffeine-free coffee alternatives. Teeccino is a delicious coffee substitute that is brewed in a coffee maker (comes in different flavors eg mocha, vanilla walnut, almond amaretto)

Instead of alcohol, mix fruit, elderflower, or ginger cordials with sparkling water.

The SEEDS are rich in proteins, essential fats, vitamins and minerals; grinding them helps release their nutrients. Try to take a heaping tablespoon each day and add it to cereal, yogurt, soups, or salads.

Buy some fresh, unsalted seeds: pumpkin, sunflower, sesame, and flaxseed (also called linseed; the golden variety is higher in essential fats than the brown variety). Using a coffee grinder or food processor grinding attachment, grind a mixture that is 50%. flaxseed and 50% a combination of pumpkin, sunflower and sesame. 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 fridge. Ideally, store your seeds underground in a dark cabinet to protect them from light or oxygen damage (essential fats can be easily damaged).

Nutrition during pregnancy: SNACK IDEAS THAT BOOST ENERGY

An apple and a handful of pumpkin or sunflower seeds

One pear, peach, or other seasonal fruit with 10 fresh almonds

Three oatmeal pancakes with nut butter (almond and hazelnut butter is a delicious alternative to peanuts – buy at health food stores).

Mackerel, salmon or mushroom pate in two ryvita (be careful with pate in pregnancy unless it is homemade and without mayonnaise/fresh egg).

Carrot and celery sticks with hummus.

Scrambled berries in a small pot of plain yogurt.

Nutrition during pregnancy: QUICK AND EASY MEAL IDEAS

Roasted vegetables with pesto-crusted chicken or fish: Add a pesto-coated organic chicken breast or fish fillet (organic salmon or cod works well) to a baking sheet of partially roasted vegetables (e.g. new potatoes , cherry tomatoes, courgettes, onions, garlic, red and yellow peppers) and cook for a further 10-20 minutes. Season with salt and freshly ground pepper.

Chickpea and Apricot Tagine: To a basic tomato sauce (ie a can of chopped tomatoes added to an onion and a clove of garlic softened in olive oil), add half a finely chopped chilli pepper, a pinch of cumin ground, a handful of apricots and three handfuls of chopped mixed vegetables (for example, carrots, zucchini and baby corn). Add water if needed to achieve a nice sauce consistency, then season and simmer for 15 minutes. Add a can of chickpeas and cook for another 10 minutes, then add a handful of chopped fresh cilantro and serve with couscous, quinoa, or brown rice.

Poached hake in tofu sauce with parsley and lemon: Crush 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 haddock fillets and cook over a low heat until the fish is poached (about 15 minutes, but keep checking). Serve with steamed broccoli or green vegetables and brown rice.

Baked Potato and Sweet Potato Stuffing Ideas:

Hummus (ideally homemade); Ratatouille or Baked Beans topped with Shredded Cheddar; Cottage cheese with chives or spring onion, mixed with chopped red or yellow bell pepper, cucumber or shrimp; roasted vegetables and pesto; Canned or smoked salmon mixed with cottage cheese or crème fraîche; Cannelini or mashed beans with anchovy fillets and black olives, with lemon juice and black pepper; Steamed leeks, broccoli or cauliflower florets mixed with cheese sauce; Sliced ​​hard-boiled egg mixed with cottage cheese or crème fraîche and chopped parsley; Guacamole (again, make your own or buy it in the deli section of your supermarket)

DELICIOUS SALADS (perfect for a light meal or takeaway):

A simple salad of mixed leaves and chopped raw vegetables can be turned into a nutritious and delicious meal in no time if you keep your fridge stocked with delicacies like artichoke hearts, browned tomatoes, olives, hard-boiled eggs, bell peppers, sweet 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 broad beans or lightly steamed fava beans mixed with lemon juice and black pepper.

Organic hot smoked trout or salmon, or organic smoked mackerel, flaked with whole grains such as quinoa, brown rice, millet, or couscous, with chopped raw vegetables. Season with lemon juice, balsamic vinegar, black pepper, and fresh chopped herbs.

Tofu chunks (marinated in tamari or soybeans, ginger, garlic and sesame oil and brown rice syrup), sautéed for seven minutes or until golden brown and fairly crisp. Mix whole grains as above or incorporate into thinly sliced ​​buckwheat noodles with cucumber and seaweed (dry variety packs can be found in the eastern section of supermarkets). Sprinkle with sesame seeds and serve warm or cold. – Mixed bean salad with peppers, cherry tomatoes, red onion, tender peppers and chopped hard-boiled egg, with tomato and basil dressing.

Chickpeas seasoned with paprika, lemon juice, black pepper, and a pinch of sea salt or salt Solo low sodium and parsley, with quinoa.

Warm potato salad with passata (sifted and chopped tomatoes – buy at the supermarket), with a dressing based on olive oil, paprika, chillies and crushed garlic.

Couscous, Bulgarian wheat, millet or quinoa taboulleh with chopped cherry tomatoes, spring onions, cucumber, parsley, mint, olive oil, lemon juice and dressing.

Whole radishes, crumbled feta cheese, fava beans and alfalfa sprouts.

Blueberries and apricots on green leaves such as lamb shanks or spinach, with crumbled feta cheese on top.

EASY PUDDINGS

Raspberry Sherbet: Blend frozen raspberries and bananas until smooth.

Apricot Whipper: Puree a handful of apricots (fresh or dried) with half a cup of low-fat cottage cheese or lightened silken tofu with two beaten egg whites.

Nutrition during pregnancy: SHOPPING LIST: NEW FOODS AND BRANDS TO BE AWARE OF!

Nairns Oatmeal Cakes (wheat and sugar free) Terrance Stamp Wheat Free Breads Boridinsky Rye Bread Whole Wheat Style Rye Bread (e.g., thin slices of whole wheat bread) Unsweetened Peanut Butter (I like the Whole brand) Earth) Cashew, almond, and hazelnut butters Fresh, unsalted seeds (pumpkin, sunflower, sesame, and golden flaxseed) Smart Eating or Eggs of Columbus (rich in essential Omega-3 fats) Fresh, unsalted nuts (e.g., almonds , walnuts, hazelnuts, brazil, cashews, or mixed nuts) Frozen Berries: Watch out for blueberries, summer berries, berries, and raspberries. Organic oats: If you eat them cold, look for small oats instead of jumbo (you should also find these at a health food store). Rooibosch Tea (Tick Tock is a good brand) Elderflower or Quinoa-Ginger Cordials

It is important that YOU COMMIT TO EATING BETTER QUALITY FOOD TODAY! Pregnancy is only 9 months long and your precious little one needs those nutrients for proper growth and development, not to mention for strength and energy.

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