DIET PLAN FOR PREGNANT WOMEN
Pregnancy is natural and wondrous, but most of all a demanding
time for your body. After all you are making another human and the
building blocks for this have to come from somewhere. Your diet needs to
provide the nourishment required by your body to grow and develop the
baby but also build you up for the work ahead during and after the
birth.
Morning Sickness Tip: Try not to let nausea put you off your food. Eat smaller meals regularly and start the day with a cup of hot fresh ginger tea, as ginger has powerful anti-nausea properties.
BREAKFAST
Fig Bircher Muesli
Soak a serving of porridge oats and chopped dried figs overnight in milk; the next morning, combine with some natural yoghurt and serve.
Morning Sickness Tip: Try not to let nausea put you off your food. Eat smaller meals regularly and start the day with a cup of hot fresh ginger tea, as ginger has powerful anti-nausea properties.
BREAKFAST
Fig Bircher Muesli
Soak a serving of porridge oats and chopped dried figs overnight in milk; the next morning, combine with some natural yoghurt and serve.
Benefits
The figs are a good source of iron. Drink a glass of orange juice at breakfast as the Vitamin C in the juice will help your body absorb the iron. Porridge oats are a good source of soluble fibre & zinc which is essential for foetal growth.
MID MORNING SNACK
Berry Booster Smoothie
Liquidize a handful of mixed frozen berries, fresh orange juice and a sprinkling of pumpkin seeds. Serve with a sprig of fresh mint.
The figs are a good source of iron. Drink a glass of orange juice at breakfast as the Vitamin C in the juice will help your body absorb the iron. Porridge oats are a good source of soluble fibre & zinc which is essential for foetal growth.
MID MORNING SNACK
Berry Booster Smoothie
Liquidize a handful of mixed frozen berries, fresh orange juice and a sprinkling of pumpkin seeds. Serve with a sprig of fresh mint.
Benefits
The berries and juice are a wonderful source of Vitamin C, which helps build a strong placenta. The seeds are a good source of essential fat & protein.
LUNCH
Smoked Organic Trout Salad
Flake a smoked trout fillet and mix with some baby leaves, cherry tomatoes, chopped pepper and cooked chickpeas (it is fine to use canned ones). If desired, dress with a little olive oil and lemon juice.
The berries and juice are a wonderful source of Vitamin C, which helps build a strong placenta. The seeds are a good source of essential fat & protein.
LUNCH
Smoked Organic Trout Salad
Flake a smoked trout fillet and mix with some baby leaves, cherry tomatoes, chopped pepper and cooked chickpeas (it is fine to use canned ones). If desired, dress with a little olive oil and lemon juice.
Benefits
Trout is a good source of Omega 3 essential fat, which your baby needs for its growth and brain development. The chickpeas in the salad will provide folate, which is an essential nutrient for pregnancy as it prevents neural tube defects.
Trout is a good source of Omega 3 essential fat, which your baby needs for its growth and brain development. The chickpeas in the salad will provide folate, which is an essential nutrient for pregnancy as it prevents neural tube defects.
AFTERNOON SNACK
Banana and Sultana Yoghurt
Combine sliced banana with live natural yoghurt and sultanas. If craving sweetness, drizzle with a little maple syrup…
Banana and Sultana Yoghurt
Combine sliced banana with live natural yoghurt and sultanas. If craving sweetness, drizzle with a little maple syrup…
Benefits
This is a filling snack, which provides a sustained energy burst. The bananas give potassium and the yoghurt calcium, which is important for the formation of the baby’s bones and teeth.
DINNER
Wild Mushroom Barley Risotto
Sweat onion and garlic in olive oil. Add barley grains and stir to coat in the oil. Slowly add enough vegetable stock to the barley until it is cooked and soft. Gently sauté a selection of seasonal wild mushrooms and fresh thyme leaves in a little olive oil, until tender - season with black pepper. Mix the risotto and mushrooms and serve with steamed broccoli. If you crave a little saltiness grate some parmesan over the top.
This is a filling snack, which provides a sustained energy burst. The bananas give potassium and the yoghurt calcium, which is important for the formation of the baby’s bones and teeth.
DINNER
Wild Mushroom Barley Risotto
Sweat onion and garlic in olive oil. Add barley grains and stir to coat in the oil. Slowly add enough vegetable stock to the barley until it is cooked and soft. Gently sauté a selection of seasonal wild mushrooms and fresh thyme leaves in a little olive oil, until tender - season with black pepper. Mix the risotto and mushrooms and serve with steamed broccoli. If you crave a little saltiness grate some parmesan over the top.
Benefits
Mushrooms contain Vitamin B2, which is essential for the healthy growth and development of your baby. Barley is rich in insoluble fibre which can help constipation; it is also a good source of iron. Broccoli supplies Vitamin A, which is especially important during pregnancy for healthy skin, hair and nails.
Mushrooms contain Vitamin B2, which is essential for the healthy growth and development of your baby. Barley is rich in insoluble fibre which can help constipation; it is also a good source of iron. Broccoli supplies Vitamin A, which is especially important during pregnancy for healthy skin, hair and nails.
This information is provided by food and nutrition experts at The Pure Package. For more information about what The Pure Package service has to offer, click here. Look out for future monthly diet plans from The Pure Package here.
Posted by Editor
on 18:41.
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During pregnancy the basic principles of healthy eating remain the same ?plenty of fruits, vegetables and whole grains and lean sources of protein.
Dr. Maureen Muoneke MD