Whilst pregnant, eat foods that are packed with as much nourishment as possible for you and baby.
You only need to add calories in the third trimester (around 200cals per day) as baby grows but this doesn't mean you may have cravings as your body asks for more vitamins and minerals and blood sugar fluctuates.
Concentrate on foods that contain minerals, such as calcium and iron and regulating your blood sugar. Honour your hunger and be mindful of diet quality, not starvation or extremes of eating for 'two'.
Eat organic if you can.
Organic is significantly better for you, the planet and our agriculture. It tastes better too. Organic eating isn't about what the food does have - more what it doesn't (chemicals and pesticides) so consider using some organic options where you are able.
BREAKFAST COCKTAIL SMOOTHIE
Start the day with foods that are nourishing and easily digested as morning sickness may be a reality for you.
Try a smoothie of fresh fruits, crushed linseeds, and orange juice.
Eggs are also a good breakfast option.
APRICOTS - Good source of fibre, iron, and antioxidants
PAPAYA - Contains enzymes that assist the digestion
ORANGE JUICE - For vitamin C and bioflavonoids
LINSEEDS - Help prevent constipation and a good source of omega-3 fatty acids
Eat with oatcakes and cream cheese as they are a slow-release carbohydrate and easily digested.
NUTRITIOUS LUNCH
- a protein-rich meal will benefit you and baby.
Chicken contains B vitamins that help the body cope with stress, release energy, and form DNA.
GINGER - One of nature's best anti-nausea remedies, ginger also stimulates digestion.
AVOCADO - Rich source of omega fatty acids, vitamin K, and fibre
COCONUT - Contains manganese and healthy essential fatty acids
ROCKET - Source of folate and antioxidant phytonutrients
CHICKEN - Source of protein and tryptophan to help the body cope with stress
MANGO - Prebiotic qualities, plus fibre, vitamins B6, and C
TO MAKE THE SALAD
Put 2 tablespoons of desiccated coconut, 1 teaspoon each of ground ginger and cinnamon, a pinch of ground nutmeg, and zest of half a lemon in a large plastic food bag and mix.
Add 1 chicken breast cut into strips.
Season and shake well to coat the chicken.
Stir-fry the chicken for 3-4 minutes in 2 tsp olive oil.
Mix with the salad ingredients and add lemon juice.
VEGETABLE MOUSSAKA
Try a vegetable bake using sweet potatoes that are easy to digest.
Combining aubergine and peppers are great for phytonutrients benefitting cell development and proliferation.
AUBERGINE - Anthocyanins in the skin of the aubergine help brain cell development
COURGETTE - Source of B vitamins including folate
CHEESE - Good source of calcium to build strong bones and teeth, and for muscle and nerve function
RED PEPPERS -Contains carotenoids for healthy heart and eyes
SWEET POTATO - Contains nutrients that act as antioxidants, and are anti inflammatory and blood sugar regulating
TO MAKE A MOUSSAKA
Cook sweet potatoes in a preheated oven for 45 minutes at 180C. Meanwhile, slice the aubergine and courgette and brush a little olive oil all over. Season with salt, freshly ground pepper and a pinch of dry oregano. Bake in the oven for 15 min, until aubergine slices are light & golden. Remove and cool.
In a large frying pan add 2 tbsp extra virgin olive oil over medium heat, add 1 diced red onion and season. After 2-3 min add 2 diced cloves of garlic. Stir well.
Boil a kettle and reconstitute 1/2 vegetable stock cube in 1/2 cup water with 1 tbsp tomato paste.
Add the tomato paste mixture to the pan with 1 tsp of dry oregano and a bay leaf. Stir and simmer until slightly reduced.
Mash the sweet potato, skin on, until broken down and chunky.
Add 150g of soft cream cheese to 125ml of boiling water and the 2nd half of the vegetable stock cube, mix into a paste and don't allow to be too runny.
- Add a tablespoon of the pan mixture sauce on the bottom of a deep roasting tin.
- Add a layer of aubergine and courgette.
- Follow with 30g cheddar and parmesan cheese and a layer of sweet potato mash.
- Add a layer of your favorite soft cream cheese reduction.
Repeat layers until all ingredients are used, finishing with cheese on top.
Bake in the oven for 45 minutes until the top is golden and crisp.
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