Do you need real and practical suggestions for healthy breakfasts, snacks, meals and drinks to avoid excessive weight gain during pregnancy? Look no further, we’ve even given you a shopping list!
NUTRITION FOR PREGNANCY: THE BEST FOODS TO EAT AND AVOID!
Nutrition during pregnancy: IDEAS FOR BREAKFAST
Fresh Fruit Smoothie: Mix up any fresh fruit (with some unsweetened plain plain yogurt (soy, goat, or beef) and a handful of mixed seeds (eg, pumpkin, sunflower, sesame, and flaxseed).
Tip: If you’re in a rush, add fresh orange or apple juice to dilute your smoothie so it’s easy to drink, then put it in a beaker and take it with you.
Boiled, scrambled, or poached egg with buttered oatcakes or rye toast. – Whole wheat rye toast spread with nut butter (almond, cashew, hazelnut or peanut)
Mix a handful of oatmeal in a bowl of live plain yogurt and top with a few pieces of chopped fresh fruit and a handful of chopped walnuts.
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 oatmeal in water for 10 minutes before cooking; this will bring out its creamy taste, so it is not necessary to use milk. Add some hot stewed apple and berries
An omelette (filling ideas: grated cheese and red onion, mixed fresh herbs, diced tomatoes and peppers, garlic mushrooms and watercress, smoked salmon).
Baked beans on rye toast.
Nutrition during pregnancy: DRINK IDEAS
Herbal teas instead of caffeinated tea. There are so many varieties now, experiment until you find one that you like. Rooibosch (Red Bush) tea is the closest to “normal” tea and can be drunk with milk.
Expensive coffee, Barleycup and Dandelion are alternatives to coffee without caffeine. Teeccino is a delicious substitute for coffee made in a coffee pot (it comes in different flavors, for example, mocha, vanilla, almond amaretto)
Instead of alcohol, mix fruit cordials, elderflower, or ginger with sparkling water.
SEEDS are rich in proteins, essential fats, vitamins and minerals; grinding them helps release their nutrients. Try to have a heaping tablespoon every day and add it to cereals, yogurt, soups, or salads.
Buy some fresh unsalted seeds – pumpkin, sunflower, sesame, and flaxseed (also called flaxseed – the golden variety is higher in essential fats than the brown one), 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 refrigerator. Ideally, keep the ground seeds in a dark cupboard to protect them from damage by light or oxygen (essential fats can easily be damaged).
Nutrition during pregnancy: SNACK IDEAS TO INCREASE ENERGY
An apple and a handful of pumpkin or sunflower seeds.
A pear, peach, or other seasonal fruit with 10 fresh almonds
Three Nut Butter Oatmeal Cakes (Almond Hazelnut Butter is a delicious alternative to peanuts – buy at health food stores).
Mackerel, salmon or mushroom pate in two ryvita (be careful with the pate during 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 FOOD IDEAS
Grilled Vegetables with Pesto Crusted Chicken or Fish: Add an organic chicken breast or fish fillet covered in pesto (organic salmon or cod works well) to a baking sheet with partially grilled vegetables (ex. new potatoes, cherry tomatoes, zucchini, onions, garlic). red and yellow peppers) and cook for an additional 10-20 minutes. Season with salt and freshly ground pepper.
Chickpea Apricot Tagine: For a basic tomato sauce (i.e. a can of chopped tomatoes added to an onion and a clove of garlic softened in olive oil), add half a finely chopped red chill, a pinch of ground cumin, a handful of apricots, and three handfuls of chopped mixed greens (for example, carrots, zucchini, and baby corn). Add water if needed for a nice sauce consistency, then season and simmer for 15 minutes. Add a can of chickpeas and cook for 10 more minutes, then add a handful of chopped fresh cilantro and serve with couscous, quinoa, or brown rice.
Poached haddock in parsley and lemon tofu sauce: Blend half a block of silky tofu with a clove of garlic, the juice of half a lemon, a little chopped parsley, salt and pepper. Add to a skillet with two haddock fillets and simmer for fish to cook (about 15 minutes, but keep checking). Serve with steamed broccoli or green vegetables and brown rice.
Baked Sweet Potato and Sweet Potato Filling Ideas:
Hummus (ideally homemade); Ratatouille or baked beans topped with shredded cheddar cheese; Cottage cheese with chives or chives, mixed with red or yellow peppers, cucumber or minced prawns; Roasted vegetables and pesto; Canned or smoked salmon mixed with cottage cheese or fresh cream; Cannelini beans or butter crushed with anchovy fillets and black olives, with lemon juice and black pepper; Steamed leeks, broccoli, or cauliflower florets mixed with cheese sauce; Chopped hard boiled egg mixed with cottage cheese or fresh cream and chopped parsley; Guacamole (again, make your own or buy it in the deli section of your grocery store)
DELICIOUS SALADS (perfect for a light meal or packed lunch):
A simple mixed leaf salad and chopped raw vegetables can turn into a nutritious and delicious meal in no time if you keep your refrigerator stocked with delicacies such as artichoke hearts, blush 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 flagella beans or lightly steamed lima beans mixed with lemon juice and black pepper.
Organic hot smoked salmon or trout, or organic smoked mackerel, flaked whole grains such as quinoa, brown rice, millet or couscous, with chopped raw vegetables. Season with lemon juice, balsamic vinegar, black pepper, and chopped fresh herbs.
Chunks of tofu (marinated in tamari or soy, ginger, garlic and sesame oil and brown rice syrup), sautéed for seven minutes or until golden brown and quite crisp. Mix in whole grains as above, or toss with buckwheat noodles with thinly sliced cucumber and seaweed (packets 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 bell peppers, cherry tomatoes, red onion, bell peppers and chopped hard-boiled egg, with tomato and basil dressing.
Chickpeas garnished with paprika, lemon juice, black pepper and a pinch of sea salt or Just low sodium salt and parsley, with quinoa.
Warm Passata Potato Salad (sifted and chopped tomatoes – buy them at your grocery store), with a dressing of olive oil, paprika, chillies and crushed garlic.
Couscous, bulgar wheat, millet or quinoa taboulleh with chopped cherry tomatoes, chives, cucumber, parsley, mint, olive oil, lemon juice and dressing.
Whole radishes, crumbled feta cheese, lima beans, and alfalfa sprouts.
Cranberries and apricots in leafy greens like lamb leaf or spinach, topped with crumbled feta cheese.
Raspberry Sorbet: Blend frozen raspberries and bananas until smooth.
Apricot Whisk: Puree a handful of apricots (fresh or dried) with a half cup of low-fat cottage cheese or silky tofu lightened with two beaten egg whites.
Nutrition during pregnancy: SHOPPING LIST: NEW FOODS AND BRANDS TO KNOW!
Nairns Oat Cakes (No Wheat & Sugar) Terrance Stamp Wheat Free Breads Boridinsky Rye Bread Pumpernickel Style Rye Bread (for example, thin slices of dark bread Sugar free peanut butter (I like Whole Earth brand) Cashew butters, almonds and hazelnuts Fresh, unsalted seeds (pumpkin, sunflower, sesame and golden flaxseed) Intelligent Eating or Columbus eggs (rich in essential Omega 3 fats) Fresh unsalted nuts (for example, almonds, pecans, hazelnuts, brazils, cashews or mixed nuts) Frozen Berries – Watch out for blueberries, summer fruits, berries, and raspberries Organic Oatmeal – If eaten cold, look for small oatmeal rather than giant oatmeal (you should also find this at a health food store). Rooibosch Tea (Tick Tock is a good brand) Elderflower or Ginger Quinoa Cordials
It is important that you commit to eating better quality food today! Pregnancy lasts only 9 months and your precious little one needs those nutrients for proper growth and development, not to mention he needs them for strength and energy.