Watching Your Diet in Pregnancy

REDUCE:

  • all juices (except prune juice if you are constipated) Drink water – 2 litres per day. Green tea is fine (2-3 cups)
  • all fizzy drinks even diet ones
  • coffee stick to 1-2 cups at most
  • sugar in all forms, even honey. This means biscuits, lollies, chocolate, cakes, donuts, muffins, cupcakes etc. Have a treat once a week but no more.
  • all carbs this means bread (only eat wholegrain), rice (brown is not so bad), pasta, potatoes, anything with flour in (roti, biscuits, crackers). Aim for 2 portions of carbs per day only.
  • processed meats such as bacon, ham, salamis, luncheon. They are high in fat and sodium and low in nutrition, and are very risky for listeria
  • salt don’t add it to anything and watch for hidden salt in flavourings.
  • ALL PROCESSED FOODS!


INCREASE:

  • veggies especially leafy and green vegies. This means cabbage, spinach, lettuce, silverbeet, broccoli, kale, brussles sprouts, watercress, bok choy, peas, silverbeet/chard, sprouts, cauliflower, asparagus, kelp, salad greens etc. Wash well and cook minimally to avoid leaching nutrients. Or eat raw!!! Eat at least 4 portions per day. Keep starchy veggies to a minimum (pumpkin, potato, corn, kumara, carrots). Only one serve per day of these.
  • protein builds baby’s brain, and muscle tissue (your uterus) and eases hunger pains without piling on the weight. Eat protein at EVERY meal and snack!
  • water at least 8 glasses per day. Baby needs it as much as you do.
  • fibre helps keep you full, has good nutrients, and helps you avoid constipation. Sources are oats, wholegrain bread, broccoli, green kiwifruit, prunes, quinoa, chia seeds
  • eggs at least one a day is excellent but you can have up to four a day.
  • Most of your meals should consist of protein and veggies. Use fruit and carbs for your snacks.


SOURCES OF PROTEIN:

  • nuts and seeds almonds, brazils, cashews, peanuts, sesame seeds, pumpkin seeds, sunflower seeds, pine nuts.
  • tofu and tempeh
  • hummus but make your own to avoid risk of listeria
  • legumes such as chickpeas and lentils
  • quinoa
  • chia seeds (soak in water overnight and add to anything!)
  • beans garbanzo, soybeans, pinto, refried, black
  • baked beans
  • oats/porridge
  • avocado
  • asparagus
  • artichoke
  • greek yoghurt
  • cheese and cottage cheese
  • eggs
  • fish salmon, tuna, sardines, white fish (not raw)
  • chicken (no skin, not fried)
  • lean red meat (lamb, beef, goat, veal venison, liver)
  • turkey


SUPPLEMENTS:

  • Folic acid (til 14 weeks) and iodine
  • Fish oil or flaxseed or hemp oil for vegetarians
  • Vitamin B complex
  • Iron (Thompsons organic iron, spatone liquid iron, floradix liquid, chewable iron tablets, iron melts etc)
  • Vitamin D
  • Calcium
  • Magnesium especially for leg cramps and sleep difficulties
  • Zinc can help with morning sickness.
  • Spirulina plus


A healthy smoothie

  1. 1 cup low fat milk OR juice OR water
  2. 2 tablespoons greek yoghurt OR soy yoghurt
  3. frozen strawberries/blueberries or both
  4. one banana
  5. a handful of spinach or kale (washed)
  6. 1/2 teaspoon spirulina powder
  7. one weetbix or 1/4 cup oats (optional)
  8. 2 tablespoons complan powder OR protein powder (optional)
  9. ice cubes to make it cold and crunchy. Blend and enjoy throughout the day!


REMEMBER:

  • 8 glasses of water per day. If you don’t like it, add a slice of lemon or cucumber. Or a few leaves of mint or kaffir lime, or a tablespoon of apple cider vinegar.
  • For constipation eat two ripe GREEN kiwifruit every day (if you don’t like them add them to your smoothie).
  • Sprinkle bacon bits, pumpkin seeds/pinenuts/sesame seeds/sunflower seeds/slivered almonds, goji berries, garlic granules, pepper, grated cheese/cottage cheese, LSA, balsamic vinegar or good quality flavoured oil (avocado, olive etc) to veggies or salads to add interesting taste, texture and more protein and goodness.
  • Soak chia seeds in water overnight and add a dollop of the gel to pretty much anything and everything: heaps of protein, fibre and many good nutrients. Chia seeds have very little flavor so you wont even notice them in your food.
  • Buy good quality pure virgin coconut oil and add a half teaspoon to hot drinks, cooking, baking, etc. It is GOOD fat and very healthy and tasty.
  • GOOGLE vegetarian meals, Thai meals, curries, slow cooker meals. Raw food/meals (great ideas for HEALTHY sweet treats).
  • Take a look at http://littlebirdorganics.co.nz/collections/shop for a healthy smoothie
  • Make a meal plan for the week. Research new foods, superfoods, raw eating, clean eating, and aim to make every single mouthful count! Yes, it will take time and planning. You will need to research. You will need to think about your meals and food habits/buying/cooking. BUT investing in your unborn baby’s health is WORTH IT!
  • Research the amazing superfoods listed below and try to incorporate as many as you can into your new eating plan:
    maca powder, asparagus, sardines, flaxseed/linseed/LSA, kale, blueberries, chia seeds, brazil nuts, walnuts, black beans, turkey, watercress, sprouts, sunflower seeds, pumpkin seeds, goji berries, lentils, brown rice, bok choy, acai berries and juice, cacao powder, coconut oil, kelp, spirulina, kefir, quinoa, apple cider vinegar, kombucha.