Do you really need, practical tips for a healthy breakfast, snacks, meals and drinks to prevent excessive weight gain during pregnancy? Look no further - we also have a shopping list for you!
PREGNANCY FOOD: TOP to eat foods and avoid!
Pregnancy Diet: BREAKFAST IDEAS
Fresh fruit smoothie: Blend without fresh fruit (sugar-free yogurt to live with some natural (soy, goat or cow) and a handful of mixed seeds (eg pumpkin, sunflower, sesame andLinseed).
Tip: If you're running, add fresh orange or apple juice to dilute your milkshake is so easy to drink, then poured into a glass and take them with you.
Boiled, scrambled or fried with butter, oatmeal cakes or rye toast. - Rye whole grain buttered nuts (almonds, cashews, hazelnuts or peanuts)
Mix a handful of oats in a bowl of live natural yogurt and top with a few pieces of fresh fruit and a handful of chopped walnuts.
Spread some cream cheese onCorn tortillas or corn without bread / crackers and top with salmon, wild or organic.
Porridge with grated apple into the water and a teaspoon of cinnamon boiled. Tip: Soak the oats in water for 10 minutes before cooking - this will take its creamy taste, so no need to use it, milk. Add some 'hot stewed apples and berries
Omelette (filling ideas: cheese and red onion, mixed herbs, tomatoes and peppers, mushrooms, garlic and watercress, smoked salmon).
CookedBeans on rye bread.
Pregnancy Nutrition: Beverages IDEAS
Herbal tea instead of tea with caffeine. There are so many varieties now experience until you find one you like. Rooibosch (Red Bush) tea is the closest to "normal" and tea can be drunk with milk.
Dear, Barleycup dandelion and the coffee is decaffeinated coffee all the alternatives. Teeccino is a delicious coffee substitute, you are in a pot (it is available in different flavors such as mocha, vanilla, walnut, almondAmaretto)
Instead of alcohol, mix fruit, elderflower or ginger syrup with soda.
The seeds are rich in protein, essential fatty acids, vitamins and minerals - grinding them helps to release their nutrients. Goal, a heaping tablespoon per day and must incorporate cereals, yogurt, soups or salads.
Buy some 'fresh, salted seeds - pumpkin seeds, sunflower, sesame and flax (also known as linseed - the variety of gold is rich in essential fatty acids than brown). With a coffee grinder or aGrinding equipment from a food processor, grind a mixture that is 50% and 50% linseed oil, a combination of pumpkin seeds, sunflower and sesame. Grind enough (to choose glass rather than plastic as plastic can damage the essential fatty acids in seeds) in order to fill a small glass. Saving you put the jar in the refrigerator. Ideally you will hold your seeds ground into a dark closet to protect it from harmful light and oxygen (essential fatty acids can be easily damaged).
Pregnancy nutrition: increasing energy snack ideas
An appleand a handful of pumpkin seeds or sunflower
A fruit pear, peach or other of the season with 10 fresh almonds
Three oat cakes with nut butters (almond and hazelnut butter is a delicious alternative to peanut - buy in health food stores).
Mackerel, salmon pate or two mushrooms on toast (patented caution during pregnancy only in the house cool without mayonnaise / egg).
Carrot and celery sticks with hummus.
Mixed berries in a jar of natural yoghurt.
PregnancyNutrition: QUICK AND EASY meal ideas
Vegetables roasted with pesto crusted chicken or fish: Add a Pesto coated chicken breast or fillet of fish, organic (organic salmon or cod works well) in a baking pan-fried vegetables between the part (eg, new potatoes, tomatoes, zucchini, onions, garlic, red and yellow peppers) and cook for another 10-20 minutes. Season with salt and freshly ground pepper.
Tagine of chickpeas and Apricot: to create a sauce made from tomatoes (for example, a can of chopped tomatoesadd the onion and garlic in olive oil and soft), cold in the middle of chopped red, a pinch of ground cumin, stir a handful of chopped dried apricots and three handfuls of chopped vegetables (carrots, zucchini and corn child). Add water, if necessary, a nice sauce consistency, then season and simmer for 15 minutes to do. Add a can of chickpeas and add another 10 minutes, then add a handful of chopped fresh coriander and serve with couscous, quinoa or brownRice.
Haddock shirt in parsley and lemon sauce, melt half a block of tofu spicy tofu with a clove of garlic, lemon juice, chopped parsley, salt and pepper. Add to simmer a pot with two fillets of haddock and leave slowly, so that the boiled fish (about 15 minutes, but keep checking). Serve with steamed broccoli and brown rice or vegetables.
Baked potatoes and sweet potatoes filling ideas:
Hummus (homemade ideally), or baked beans garnished with ratatouillegrated Cheddar cheese, cottage cheese with chives or green onions, chopped red or yellow bell pepper, cucumber or mixed shrimp, roasted vegetables and pesto, smoked or canned salmon mixed with cream cheese or cream, butter beans or cannellini beans with anchovies and olives black puree, lemon juice and black pepper, steamed leeks, broccoli or cauliflower with cheese sauce mix, chopped boiled egg and mix with cottage cheese or sour cream and chopped parsley;Guacamole (again, alone or in the food section of your supermarket purchases)
Delicious salads (perfect for a light meal or packed lunch):
A simple salad of mixed leaves and chopped raw vegetables can be a nutritious and delicious meal in moments where you keep your refrigerator deli assorted delicacies as artichoke hearts, then blushed tomatoes, olives, boiled eggs, peppers, sweet chili child , anchovies, smoked fish and lean white meat slices.
Smoked trout bio-Fillet (a delicious alternative to smoked salmon, which is rich in omega-3 essential fatty acids) mixed with beans or flageolet beans, lightly steamed with lemon juice and pepper.
Organic Hot smoked trout and salmon, smoked mackerel or biological products such as flakes of whole grain quinoa, brown rice, millet or couscous with chopped raw vegetables. With lemon juice, balsamic vinegar, pepper and chopped herbs.
Pieces of tofu (in tamari or soy, pickled gingerGarlic and sesame oil and rice syrup), baked for seven minutes or until golden and a bit 'crunchy. Season with whole-grain products as above, or mixed with buckwheat noodles with cucumber and seaweed into thin slices (packets of dried varieties can be found in the eastern section of supermarkets). Sprinkle with sesame seeds and serve hot or cold. - Mixed bean salad with peppers, tomatoes, red onions, sweet peppers and chopped hard-boiled egg for children, tomato and basilDressing.
Chickpeas with paprika, lemon juice, pepper and a pinch of sea salt or low sodium salt and parsley served with quinoa solo.
Warm potato salad with tomato sauce (tomato puree, chopped - to buy in your supermarket), a dressing made with olive oil, paprika, chilli and garlic.
Taboulleh couscous, Bulgarian wheat, millet or quinoa with chopped tomatoes, scallions, cucumber, parsley, mint, olive oil, lemon juice and spices.
AllRadishes, crumbled feta cheese, beans and alfalfa sprouts.
Cranberries and apricots leafy greens like spinach or leaf lettuce, feta cheese crumbled over the top with.
Puddings EASY
Raspberry sorbet: liquefy frozen raspberries and bananas to a purée.
Whisk apricot puree a handful of apricots (fresh or dried) is illuminated with a half cup of nonfat cottage cheese or tofu with two egg whites.
Pregnancy Nutrition: Shopping List: New FoodsAND MARKS, watch out for!
Nairn oat cakes (wheat and sugar free), Terrance Stamp, wheat bread without Boridinsky rye bread, pumpernickel-style rye bread (thin slices of black bread, sugar, peanut butter (I like the Whole Earth brand), cashews, almonds and hazelnut butter fresh, salted seeds (pumpkin, sunflower, sesame seeds and golden flax) Intelligent eating eggs or Columbus (rich in Omega 3 essential fatty acids), fresh, unsalted nuts (almonds, for example, pecans, hazelnuts , Brazil nuts, cashews or mixed nutsNuts) frozen berries - blueberries carefully, summer fruits, blueberries and raspberries. Organic Oats - When cold with them, keep your eyes open for small, instead of jumbo oats (You should also store them in a health food). Rooibosch tea (Tick Tock is a good brand) or elder quinoa ginger liqueur
It 'important to eat better quality food COMMIT TODAY! Pregnancy is only 9 months and your precious little one needs these nutrients for healthy growth and development,not to mention you need them for strength and energy.
