What Does A Well-Stocked Refrigerator Keep In It For Beverages The Foods You Need to Eat During Pregnancy!

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The Foods You Need to Eat During Pregnancy!

Need real, practical suggestions for healthy breakfasts, snacks, meals and drinks to avoid excessive pregnancy weight gain? Look no further – we’ve even provided you with a shopping list!

PREGNANT NUTRITION: TOP FOODS TO EAT AND AVOID!

Nutrition during pregnancy: IDEAS OF FINDING

Fresh Fruit Smoothies: Blend any fresh fruit (with natural unsweetened live yogurt (soy, goat or cow) and a handful of mixed seeds (such as pumpkin, sunflower, sesame and flax).

Tip: If you’re in a rush, add freshly squeezed orange or apple juice to dilute the cocktail for easy drinking, then pour into a glass and take with you.

Boiled, omelette or poached egg with oat cakes or rye toast. – Whole grain rye toast spread with nut butter (almond, cashew, forest or peanut)

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

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

Porridge boiled in water with grated apple and a teaspoon of cinnamon. Tip: Soak the oats in water for 10 minutes before cooking – this will bring out their creamy flavor, so there’s no need to use milk. Add some stewed apples and berries

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

Baked beans on rye toast.

Nutrition during pregnancy: DRINK IDEAS

Herbal teas instead of caffeinated tea. There are so many now, experiment until you find one you like. Rooibos (Red Bush) tea is the closest to “normal” tea and can be drunk with milk.

Caro, Barleycup and Dandelion coffee are decaffeinated coffee alternatives. Teeccino is a delicious coffee substitute that you make in the cafeteria (various flavors like mocha, vanilla nut, almond amaretto)

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

SEEDS are rich in protein, essential fats, vitamins and minerals – crushing them helps release their nutrients. Try eating a heaping tablespoon each day and add to cereal, yogurt, soups or salads.

Buy fresh, unsalted seeds – pumpkin, sunflower, sesame and flax seeds (also called flax seeds – the golden variety is richer in essential fats than the brown). Using a coffee grinder or the grinding attachment of a food processor, grind a mixture that is 50% flaxseed and 50% a combination of pumpkin, sunflower and sesame seeds. Crush 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, store unground seeds in a dark cupboard to protect them from damage by light or oxygen (essential fats can be damaged easily).

Nutrition during pregnancy: IDEAS FOR ENERGY BOOSTING SNACKS

An apple and a handful of pumpkin or sunflower seeds

Pear, peach or other seasonal fruit with 10 fresh almonds

Three oat brownies with nut butter (almond and hazelnut butters are a delicious alternative to peanuts – buy from health food stores).

Mackerel, salmon or mushroom pate on two rivits (beware of pate when pregnant unless it is homemade and without fresh mayo/egg).

Carrot and celery sticks with hummus.

Mix the berries in a small pot with natural yogurt.

Nutrition during pregnancy: QUICK AND EASY IDEAS

Roasted Vegetables with Pesto-Crusted Chicken or Fish: Add organic chicken breast or pesto-crusted fish fillets (organic salmon or cod will work) on a baking sheet with partially roasted vegetables (such as new potatoes, cherry tomatoes, courgettes, onions, garlic, red and yellow peppers ) and cook for another 10-20 minutes. Season with salt and freshly ground pepper.

Chickpea and Apricot Tagine: To a basic tomato sauce (i.e. a tin of crushed tomatoes added to a clove of onion and garlic softened in olive oil), add half a finely chopped red chilli, a pinch of ground cumin, a handful of chopped dried apricots and three handfuls of chopped vegetables (for example, carrots, zucchini and corn). Add water if needed to get a nice gravy consistency, season and simmer for 15 minutes. Add the tin of chickpeas and cook for another 10 minutes, then stir in a handful of fresh chopped cilantro and serve with couscous, quinoa or brown rice.

Haddock Poached in Parsley Lemon Tofu Sauce: Mix half a block of silken tofu with a clove of garlic, the juice of half a lemon, a little chopped parsley, and salt and pepper. Add the two haddock fillets to the pan and simmer slowly until the fish is tender (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 grated cheddar; Cottage cheese with green onions or spring onions, mixed with chopped red or yellow pepper, cucumber or shrimp; Roasted vegetables and pesto; Canned or smoked salmon mixed with cottage cheese or crème fraîche; Cannellini or butter beans, mashed with anchovy fillets and olives, with lemon juice and black pepper; Steamed leeks, broccoli or cauliflower florets mixed with cheese sauce; Grind hard-boiled egg and mix with cottage cheese or cream and chopped parsley; Guacamole (again, make your own or buy from the deli section of your supermarket)

DELICIOUS SALADS (ideal for a light meal or lunch):

A simple salad of mixed leaves and chopped raw vegetables can become a nutritious and delicious meal in an instant if you keep your fridge stocked with delicacies such as artichoke hearts, red tomatoes, olives, hard-boiled eggs, peppers, bell peppers, anchovies, smoked fish and pieces of lean white meat.

Smoked organic trout fillet (a delicious alternative to smoked salmon, rich in essential Omega-3 fats) with flagellate beans or lightly steamed beans mixed with lemon juice and black pepper.

Hot-smoked organic trout or salmon, or smoked organic mackerel tossed over a whole grain 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, sesame oil and brown rice syrup) fried for seven minutes or until golden and crispy. Stir in whole grains as above, or add to buckwheat noodles with finely chopped cucumber and seaweed (packages of dried varieties can be found in the oriental section of supermarkets). Sprinkle with sesame seeds and serve warm or chilled. – Mixed bean salad with peppers, cherry tomatoes, red onion, sweet pepper and chopped hard-boiled egg, with tomato and basil dressing.

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

Warm potato salad with passata (sifted, chopped tomatoes – buy from your supermarket), dressed with olive oil, paprika, chilli and minced garlic.

Couscous, Bulgarian wheat, millet or quinoa tabbouleh with sliced ​​cherry tomatoes, spring onions, cucumber, parsley, mint, olive oil, lemon juice and seasonings.

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

Blueberries and apricots on a leafy green, such as lamb’s lettuce or spinach, with feta cheese crumbled on top.

LIGHT PUDDINGS

Raspberry Sorbet: Blend frozen raspberries and bananas until smooth.

Apricot Crown: Puree a handful of apricots (fresh or dried) with 1/2 cup of low-fat cottage cheese or silken tofu, lightened with two beaten egg whites.

Nutrition during pregnancy: SHOPPING LIST: NEW PRODUCTS AND BRANDS TO CHECK OUT!

Nairns Oatmeal (wheat and sugar free) Terrance Stamp Wheat Free Bread Baridinski Rye Bread Pumpernickel Style Rye Bread (like thin slices of dark bread Sugar Free Peanut Butter (I like the Whole Earth brand) Cashew, Almond and Hazelnut Butters Fresh, unsalted seeds (pumpkin, sunflower, sesame, and golden flax) Intelligent Eating or Columbus eggs (rich in essential Omega 3 fats) Fresh unsalted nuts (such as almonds, pecans, hazelnuts, Brazil nuts, cashews, or mixed nuts) Frozen berries – look for blueberries. summer fruits, forest fruits and raspberries Organic Oats – If you are making this cold, look for small, not large oats (you should also find these at a health food store) Rooibos tea (Tick Tock is a good brand) Elderflower or ginger heart Quinoa

It is important that you COMMIT TO EAT MORE QUALITY FOOD TODAY! Pregnancy is only 9 months long and your precious little one needs these nutrients for proper growth and development, not to mention you need them for strength and energy.

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