Diet Plan: Pregnancy

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  • Make sure your body is well-nourished throughout your pregnancy with these helpful tips

    Pregnancy is natural and wondrous, but most of all a demanding time for your body. After all you are making another human and the building blocks for this have to come from somewhere. Your diet needs to provide the nourishment required by your body to grow and develop the baby but also build you up for the work ahead during and after the birth.

    Morning Sickness Tip: Try not to let nausea put you off your food. Eat smaller meals regularly and start the day with a cup of hot fresh ginger tea, as ginger has powerful anti-nausea properties.

    BREAKFAST
    Fig Bircher Muesli
    Soak a serving of porridge oats and chopped dried figs overnight in milk; the next morning, combine with some natural yoghurt and serve.

    Benefits
    The figs are a good source of iron. Drink a glass of orange juice at breakfast as the Vitamin C in the juice will help your body absorb the iron. Porridge oats are a good source of soluble fibre & zinc which is essential for foetal growth.

    MID MORNING SNACK
    Berry Booster Smoothie
    Liquidize a handful of mixed frozen berries, fresh orange juice and a sprinkling of pumpkin seeds.  Serve with a sprig of fresh mint.

    Benefits
    The berries and juice are a wonderful source of Vitamin C, which helps build a strong placenta.  The seeds are a good source of essential fat & protein.  

    LUNCH
    Smoked Organic Trout Salad
    Flake a smoked trout fillet and mix with some baby leaves, cherry tomatoes, chopped pepper and cooked chickpeas (it is fine to use canned ones).  If desired, dress with a little olive oil and lemon juice.

    Benefits
    Trout is a good source of Omega 3 essential fat, which your baby needs for its growth and brain development.  The chickpeas in the salad will provide folate, which is an essential nutrient for pregnancy as it prevents neural tube defects.

    AFTERNOON SNACK
    Banana and Sultana Yoghurt
    Combine sliced banana with live natural yoghurt and sultanas.  If craving sweetness, drizzle with a little maple syrup…

    Benefits
    This is a filling snack, which provides a sustained energy burst.  The bananas give potassium and the yoghurt calcium, which is important for the formation of the baby’s bones and teeth.

    DINNER
    Wild Mushroom Barley Risotto
    Sweat onion and garlic in olive oil. Add barley grains and stir to coat in the oil.  Slowly add enough vegetable stock to the barley until it is cooked and soft.  Gently sauté a selection of seasonal wild mushrooms and fresh thyme leaves in a little olive oil, until tender – season with black pepper.  Mix the risotto and mushrooms and serve with steamed broccoli. If you crave a little saltiness grate some parmesan over the top.

    Benefits
    Mushrooms contain Vitamin B2, which is essential for the healthy growth and development of your baby.  Barley is rich in insoluble fibre which can help constipation; it is also a good source of iron.  Broccoli supplies Vitamin A, which is especially important during pregnancy for healthy skin, hair and nails.

    This information is provided by food and nutrition experts at The Pure Package. For more information about what The Pure Package service has to offer, click here. Look out for future monthly diet plans from The Pure Package here.

     

     

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