Foods You Should Eat During Pregnancy!

Need real, practical advice 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!

PREGNANCY NUTRITION: MAIN FOODS TO EAT AND AVOID!

Nutrition During Pregnancy: BREAKFAST IDEAS

Fresh fruit smoothie: Mix any fresh fruit (with some natural unsweetened 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 dilute your smoothie so it’s easier to drink, then pour it into a beaker and take it with you.

Buttered oat cake or rye bread with boiled, scrambled or poached eggs. – Whole-grain rye toast with peanut butter (almond, cashew, hazel or peanut)

Mix a handful of oats in a bowl of live natural yogurt and top with a few pieces of chopped fresh fruit and a handful of chopped nuts.

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

Porridge cooked in water with grated apple and a teaspoon of cinnamon. Tip: Soak the oats for 10 minutes before cooking – this will bring out their creamy flavor, so you don’t need to use milk. Add some hot boiled apples and strawberries

An omelet (stuffing ideas: grated cheese and red onion, mixed fresh herbs, chopped tomatoes and peppers, garlic mushrooms and watercress, smoked salmon).

Baked beans on rye bread.

Nutrition During Pregnancy: BEVERAGE IDEAS

Herbal teas instead of caffeinated tea. There are so many varieties now, experiment until you find the one you like. Rooibosch (Red Bush) tea is closest to ‘regular’ tea and can be drunk with milk.

Caro, Barleycup and Dandelion coffees are decaffeinated coffee alternatives. Teeccino is a delicious coffee substitute you make in a cafeteria (comes in different flavors, eg mocha, vanilla hazelnut, almond amaretto)

Instead of alcohol, mix fruit, elderflower, or ginger liqueurs with spark water.

SEEDS are rich in protein, essential oils, vitamins and minerals – their grinding helps release nutrients. Aim to eat a tablespoonful each day and add it to cereals, yogurts, soups or salads.

Buy fresh, unsalted seeds – pumpkin, sunflower, sesame and linseed (also called flaxseed – the golden variety is richer in essential oils than brown). Grind a 50% mixture using a coffee grinder or a grinder from a food processor. flaxseed and a 50% blend of pumpkin, sunflower and sesame. Grind enough to fill a small glass jar (choose glass over plastic because plastic can damage the essential oils in the seeds). Store the jar in the refrigerator. Ideally, store your unground seeds in a dark cupboard to protect them from light or oxygen damage (essential oils are easily damaged).

Nutrition During Pregnancy: ENERGY BOOSTING SNACK IDEAS

An apple and a handful of pumpkin or sunflower seeds

10 fresh almonds with pears, peaches or other seasonal fruits

Three oat muffins with nut butter (almond and nut butters are a delicious alternative to peanuts—buy at health food stores).

Mackerel, salmon or mushroom pate on two rivitas (beware of the pregnancy pate, which is homemade and does not contain fresh mayonnaise/eggs).

Carrot and celery sticks with hummus.

Fruits are mixed with natural yogurt in a small bowl.

Nutrition During Pregnancy: QUICK AND EASY MEAL IDEAS

Roasted vegetables with pesto crust chicken or fish: Add pesto-coated organic chicken breast or fish fillet (organic salmon or cod go well) to a baking sheet of partially roasted vegetables (for example, new potatoes, cherry tomatoes, zucchini, onions, garlic). red and yellow pepper) and cook for another 10-20 minutes. Season with salt and freshly ground black pepper.

Chickpea and apricot tagine: Topped with a basic tomato sauce (i.e. a tin of diced tomatoes added to an onion and a clove of garlic softened in olive oil), half a finely chopped red pepper, a pinch of ground cumin, a handful of chopped dried apricots, and three handfuls of chopped mixed vegetables (e.g. carrots, zucchini, and baby corn). Add water if needed to get a nice sauce consistency, then season and simmer for 15 minutes. Add a can of chickpeas and cook for another 10 minutes, then stir in a handful of freshly chopped cilantro and serve with couscous, quinoa or brown rice.

Poached haddock in parsley and lemon tofu sauce: Mix half a block of silken tofu with a clove of garlic, the juice of half a lemon, some chopped parsley, salt and pepper. Add to a skillet with two haddock fillets and cook slowly so that the fish is charred (about 15 minutes, but keep checking). Serve with steamed broccoli or green vegetables and brown rice.

Baked potato and sweet potato stuffing ideas:

Hummus (homemade ideal); Baked beans topped with Ratatouille or shredded Cheddar; Cottage cheese mixed with chopped red or yellow pepper, cucumber or shrimp with chives or scallions; Roasted vegetables and pesto; Canned or smoked salmon mixed with cottage cheese or whipped cream; Anchovy fillet with lemon juice and black pepper and smashed cannelini or butter beans with black olives; Steamed leeks, broccoli or cauliflower florets mixed with cheese sauce; Hard boiled egg chopped and mixed with cottage cheese or fresh cream and chopped parsley; Guacamole (again, make it yourself or buy it in the deli section of the supermarket)

DELICIOUS SALAD (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 minutes if you fill your fridge with deli delicacies like artichoke hearts, sun-fried tomatoes, olives, boiled eggs, bell peppers, sweet peppers, anchovies. , slices of smoked fish and lean white meat.

Top with smoked organic trout fillets (a delicious alternative to smoked salmon infused with Omega 3 Essential Oils), whipped beans, or lightly steamed broad beans mixed with lemon juice and black pepper.

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

Stir-fry pieces of tofu (tamari or marinated in soy, ginger, garlic and sesame oil and brown rice syrup) for seven minutes or until golden and fairly crispy. Throw in whole grains as above or mix them with thinly sliced ​​cucumber and seaweed into buckwheat noodles (dried variety packs can be found in the eastern part of supermarkets). Sprinkle with sesame seeds and serve warm or cold. – Mixed bean salad with tomato and basil dressing with peppers, cherry tomatoes, red onions, sweet peppers and chopped hard boiled eggs.

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

Hot potato salad with pasata (sifted, diced tomatoes – buy from the supermarket) with a dressing made of olive oil, paprika, hot pepper and crushed garlic.

Couscous, bulgur, millet or quinoa taboulleh with chopped cherry tomatoes, scallions, cucumbers, parsley, mint, olive oil, lemon juice and spices.

Whole radish, crumbled feta, broad beans and alfalfa sprouts.

Blueberries and apricots on green leaves like lamb leaf or spinach, crumbled feta cheese on top.

EASY PUDINES

Raspberry sorbet: Mash frozen raspberries and bananas into a smooth paste.

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

Nutrition During Pregnancy: SHOPPING LIST: NEW FOODS AND BRANDS TO CONSIDER!

Nairns oatcakes (wheat and sugar-free) Terrance Stamp wheat-free breads Boridinsky rye bread Pumpernickel-style rye bread (e.g. seeds (pumpkin, sunflower, sesame, and golden flaxseed) Smart Eating or Columbian eggs (rich in Omega 3 essential oils) Fresh, unsalted nuts (e.g. almonds, walnuts, hazelnuts, brazil, cashews or mixed nuts) Frozen berries – watch out for blueberries, summer berries, forest berries and raspberries Organic oats – If you’re feeling cold, look for small ones instead of jumbo oats (you can also find these at a health food store). You can find them) Rooibosch tea (Tick Tock is a good brand) Elderberry or ginger quinoa

IT IS IMPORTANT THAT YOU DECIDE TO EAT MORE QUALITY FOOD TODAY! Pregnancy lasts only 9 months and your precious baby needs these nutrients for proper growth and development, not to mention you need them for strength and energy.

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