During pregnancy, eating real food is more important than ever. A nourishing, real food diet will not only help the baby grow, but it will also set him or her up for a lifetime of healthy eating.
There’s nothing like finding out you’re pregnant to encourage better eating habits. After all, your body is going through big changes, and both you and baby need a full dose of vitamins and nutrients to stay well and strong. But what counts as healthy food for pregnancy? Don’t worry—we’ve got you covered. Here are 5 of the best foods to eat when pregnant, and why.
EGGS NUTS BEANS AND LENTILS ORANGE JUICE YOGURT
EGGS
What it’s got: Whether you like them fried, scrambled, hard-boiled or served as an omelet, eggs are the gold standard for prenatal protein. They also happen to be a great source of folate, iron, and choline.
Choline is critical to fetal brain development and reduces the risk of neural tube defects, such as spina bifida. But to reap the benefits, you’ll have to eat the whole thing, since choline is contained in the yolk (so forget the egg-whites-only order). Bonus: Give baby a brain boost by buying eggs fortified with omega-3s.
NUTS
This crunchy (and convenient) snack is full of healthy fats (including those brain-boosting omega-3s we mentioned earlier), protein, fiber and a variety of vitamins and minerals.
Plus, noshing on nuts will help make a dent in the 350 milligrams of magnesium you’re supposed to get now that you’re preggers.
BEANS AND LENTILS
If you’re not a big meat eater (or one at all), beans and lentils are great sources of protein and iron, as well as folate, fiber, and calcium. And beans (especially baked ones) are also bursting with zinc.
: Beans boast a bunch of the baby- and mom-friendly minerals found in animal products, so they’re a great option for vegetarian and vegan moms-to-be. Beans are also rich in zinc, an essential mineral that’s linked to a lower risk for preterm delivery, low birth weight and prolonged labor.
ORANGE JUICE
What it’s got: Down a glass of OJ in the morning to fill up on folate, potassium and, of course, vitamin C.Why it’s good for both of you: You’ve probably heard a lot of buzz about folate and folic acid (the synthetic form that you get in supplements and fortified foods), and with good reason:
It’s a necessary nutrient for preventing certain birth defects early on in pregnancy, and for ensuring a healthy pregnancy after that, so try to get the recommended 400 micrograms a day
Yogurt
especially Greek yogurt is particularly beneficial for pregnant women.
It contains more calcium than most other dairy products. Some varieties also contain probiotic bacteria, which support digestive health.
People who are lactose intolerant may also be able to tolerate yogurt, especially probiotic yogurt
Taking probiotic supplements during pregnancy may reduce your risk of complications such as preeclampsia, gestational diabetes, vaginal infections and allergies
What you eat during pregnancy affects your energy and well-being.
It may also directly affect the health and development of your baby. Since calorie and nutrient needs are increased, it’s very important that you choose nutrient-dense, healthy foods. Gaining weight during pregnancy is normal, but it’s important to gain it in a healthy way. This benefits you, your baby and your health after the pregnancy.
This list should be a good start towards a healthy, well-nourished pregnancy.
1. Warm up the water until it is between 100°-115° F and add 1 teaspoon of sugar, and all the yeast. Stir and let sit for a few minutes. Yeast should activate.
2. Add the coconut oil, salt, 2 cups of flour, remaining coconut sugar, and stir until the mixture comes together. Add additional flour in ½ cup increments until mixture pulls away from the sides of the bowl. Turn dough out onto floured surface and knead a few times until you form a smooth ball.
3. Combine the cinnamon + coconut sugar mixture. Dust the counter with more flour, and turn the dough ball out onto the floured surface.
4. Make dough rectangle about 12x16 inches. Spread melted coconut oil over the rolled out dough.
5. Sprinkle oil with cinnamon and coconut sugar mixture.
6. Starting at the long end closes to you, begin to (gently but tightly) roll the dough up into a log. You should get around 12 rolls.
7. Set somewhere warm for about 40 minutes. After 40 min, put in preheat oven to 350°F. Rolls should puff up and double in size. Bake them for about 15 minutes.
JUST BECAUSE SOMETHING IS HIGH IN CALORIES DOESN’T MEAN THAT IT’S UNHEALTHY AND JUST BECAUSE SOMETHING IS LOW IN CALORIES DOESN’T MEAN THAT IT’S HEALTHY
Even though I’m ‘recovered’, this still hits me hard.
Lunch today is some cold potatoes, baby avocados and salsa. Super simple but so delicious! Did you know that cold potatoes are an awesome prebiotic? I was so pleased that this batch of baby avo’s have turned out to be perfect (which any one in the uk can attest to is a rarity. Most avocados you buy either stay hard or go brown and gross before you can eat them) I had two as they are so small (about the size of a plum) and who ever begrudged a girl some healthy fats!?
I love cooking big batches of potatoes and sweet potatoes for days when I’m not in the mood to cook but still want a healthy carby hit
Sauce 1 medium carrot 1 stork of celery 1 small onion 1 tbs garlic (or more if you are a garlic lover like me) 1 can lentils or about 1 ½ cups soy mince 1 tbs dried Italian herbs 1 tbs tomato purè 1 can tinned tomatoes 2 tsps miso
(Optional) 1 tbs liquid amino (I use maggi liquid seasoning) ½ tbs chilli ( I used West Indian chilli sauce) ¼ cup red wine
Method
Dice onion, celery and carrot + mince garlic
Put onion + garlic in a nonstick saucepan with aprox 2 tbs of water
Sweat of onion and garlic until soft (if things start to stick just add a little more water)
Add in the carrot and celery and cook down until tender (again if things stick just add a little water)
Stick in your mince/ drained lentils and give a mix around
Put in all the other ingredients apart from the tinned tomatoes and mix
Add tinned tomatoes and mix thoroughly then turn heat down and simmer for 30mins-1hr stirring occasionally
I served it with buckwheat penne, steamed kale, ½ an avocado and some nutritional yeast
So it’s bank holiday and I am recovering from a day at a food fair in which I might have had more raspberry cider than is my usual want so an elegant brunch of spaghetti hoops on toast was in order
So I have made a giant vat of porridge to have this week. This is my favourite flavour which is oatmeal raisin cookie. I did enough for about 7 days or for a family of 4 for 3 days
Ingredients 6 cups plant milk ( it doesn’t really matter but I used almond milk 2 cups oats 1- 1 ½ raisins 3 tea spoons cinnamon ¼ ground ginger 1/8 tea spoon all slice 2-4 tea spoons vanilla extract 2-4 tablespoons stevia 1-4 tablespoons maple syrup
Method Stick it all the ingredients apart from the stevia and syrup pot at the same time and bring to the boil the simmer on low until it’s your preferred consistency ( I like it slightly looser but I think that’s more a uk thing. If you rather a thicker consistency just reduce the liquid slightly and cook a little longer.
Stir it every so often and tip into a container cool.
Ps. I have just finished watching land of hope and glory on YouTube and it was so informative and heart wrenching ✌
So Lidl has vegan options this week . I went a bit mad…..
There is falafel, plain “chicken”, seasoned “chicken”, tofu, “mince” and a bunch of other stuff. All under £2 so cheaper than the usual suspects for uk peeps!
So there I was faffing about with my apple (as you do) and thought “hey this would be a good thing to do for people looking after bored kiddies this summer” Apple “doughnuts” aren’t a new thing but never the less they would be such an easy way to pass time and encourage food interaction with the youngins’ Just core and slice a few apples and stick what ever decorations you want them to use and boom a fun interactive (sort of healthy) dessert
Sunday cake. I tried yet another chocolate covered Katie recipe but not gonna lie, this turned out a little disappointing. It may have a small amount to do with the fact I ( being ever observant) used buckwheat flour instead of spelt . I will now have to keep making carrot cakes until I am satisfied with the results haha. Bright side is its gluten free I guess! Will keep you posted.
This week has been garbage. I haven’t been feeling well and it’s one of the first real times I have struggled with my sobriety. But I’m alive and #63dayssober and the sun is shining. Or some crap like that.
