Who Qualified For The World Cup 2022 So Far The Foods You Need to Eat During Pregnancy!

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The Foods You Need to Eat During Pregnancy!

Need some real practical tips for healthy breakfasts, snacks, meals and drinks to avoid excess weight gain during pregnancy? Look no further – we’ve even given you a shopping list!


Pregnancy Nutrition: BREAKFAST IDEAS

Fresh fruit smoothie: Blend any fresh fruit (with some unsweetened natural live yoghurt (soy, goat or cow) and a handful of mixed seeds (eg 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 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 grain rye toast spread with nut butter (almond, cashew, hazelnut or peanut)

Mix a handful of oats in a bowl of live natural yoghurt and add a few pieces of chopped fresh fruit and a handful of chopped nuts.

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 a grated apple and a teaspoon of cinnamon. Tip: soak oats in water for 10 minutes before cooking – this will bring out their creamy flavour, so no need to use milk. Add some hot stewed apples and berries

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

Baked beans on rye toast.

Pregnancy Nutrition: DRINK IDEAS

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

Caro coffee, Barleycup and Dant y Lew are all decaffeinated coffee options. Teeccino is a delicious coffee substitute that you make in a cafetiere (comes in different flavours, eg mocha, vanilla nut, almond amaretto)

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

SEEDS are rich in protein, essential fats, vitamins and minerals – crushing them helps release their nutrients. Aim for a tablespoon each day and add it to cereals, yoghurt, soup or salad.

Buy some fresh unsalted seeds – pumpkin, sunflower, sesame and linseed (also known as linseed – the golden variety is richer in essential fats than brown). Using a coffee grinder or the grinding attachment of a food processor, grind a mixture that is 50%. linseed and 50% 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 fridge. Ideally, keep your unground seeds in a dark cupboard to protect them from light or oxygen damage (essential fats can be easily damaged).


An apple and a handful of pumpkin or sunflower seeds

Pears, peaches or other seasonal fruit with 10 fresh almonds

Three oatcakes with nut butter (almond butter and hazelnuts are a delicious alternative to peanuts – buy in health food stores).

Mackerel, salmon or mushroom pate on two ryvitas (watch pate during pregnancy unless it is homemade and without mayonnaise/fresh egg).

carrot and celery sticks with hummus.

Berries are stirred into a small pot of natural yoghurt.

Pregnancy Nutrition: QUICK AND EASY MEAL IDEAS

Roasted vegetables with pesto-crusted chicken or fish: Add pesto-crusted organic chicken breast or fish fillet (organic salmon or cod work well) to a baking tray of vegetables u partially roast (eg new potatoes, cherry tomatoes, courgettes, onions, red and yellow pepper garlic) and cook for another 10-20 minutes. Season with salt and freshly ground pepper.

Chickpea and apricot tagine: To a basic tomato sauce (ie a tin of chopped tomatoes added to onion and garlic cloves softened in olive oil), mix half a chopped red chilli, a pinch of ground cumin, a handful of chopped dried apricots and three handfuls of chopped mixed vegetables (eg carrots, courgettes and baby corn). Add water if necessary to make a nice consistency, then season and simmer for 15 minutes. Add a tin of chickpeas and cook for another 10 minutes, then stir in a handful of fresh chopped coriander 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 in a pan with two haddock fillets and simmer slowly so that the fish is tender (about 15 minutes, but keep going). Serve with steamed broccoli or greens and brown rice.

Baked potato and sweet potato filling ideas:

Hummus (preferably homemade); Ratatouille or baked beans topped with grated cheddar; Cottage cheese with chives or spring onions, mixed with chopped red or yellow peppers, cucumber or prawns; Roast vegetables and pesto; Tinned or smoked salmon mixed with cottage cheese or crème fraîche; Cannelini or butter beans mashed with anchovy fillets and black olives, with lemon juice and black pepper; Steamed leeks, broccoli or cauliflower florets mixed with cheese sauce; Hard-boiled egg chopped and mixed with cottage cheese or crème fraîche and chopped parsley; Guacamole (again, make your own or buy from the deli section of your supermarket)

POPULAR SALADS (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 seconds if you keep your fridge stocked with deli delicacies such as artichoke hearts, sun-dried tomatoes, olives, hard-boiled eggs Hard boiled, peppers, sweet baby peppers, anchovies, smoked fish and slices of lean white meat.

Smoked organic trout fillet (a delicious alternative to smoked salmon which is full of Essential Omega 3 fats) with lightly steamed flageolet or broad beans mixed with lemon juice and black pepper.

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

Tofu pieces (marinated in tamari or soy, ginger, garlic and sesame oil and brown rice syrup), stir-fry for seven minutes or until golden and fairly crisp. Toss through whole grains as above, or stir into buckwheat noodles with 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 cold. – Mixed bean salad with peppers, cherry tomatoes, red onion, sweet baby peppers and chopped hard-boiled egg, with tomato and basil dressing.

Chickpeas dressed with paprika, lemon juice, black pepper and a little sea salt or low sodium salt and parsley, with quinoa.

Warm potato salad with passata (sifted, chopped tomatoes – buy at your supermarket), with a dressing made of olive oil, paprika, chillies and crushed garlic.

Taboulleh of couscous, bulgar wheat, millet or quinoa with chopped cherry tomatoes, spring onions, cucumber, parsley, mint, olive oil, lemon juice and seasoning.

Whole radishes, crumbled feta cheese, broad beans and alfalfa sprouts.

Blueberries and apricots on green leaves such as lamb leaf or spinach, topped with crumbled feta cheese.


Raspberry Sorbet: Blend the frozen raspberries and bananas into a smooth puree.

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


Nairns oatcakes (wheat and sugar free) Terrance Stamp Wheat free bread Boridinsky rye bread Pumpernickel style rye bread (eg thin slices of dark bread Sugar free peanut butter (I like Whole Earth brand) Cashew, almond and nut butter Hazelnuts Fresh, unsalted seeds (pumpkin, sunflower, sesame and golden linseed) Eat wisely or Columbus eggs (which are rich in essential Omega 3 fats) Fresh unsalted nuts (eg almonds, pecans, hazelnuts , Brazil, cashews or mixed nuts) Frozen berries – look for blueberries , summer fruit, forest fruit and raspberries Organic oats – If getting them cold, look for small rather than jumbo oats (you should also find these in a health food store) Rooibosch Tea (Tick Tock is a good brand) Elderflower or ginger cordials Quinoa

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

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