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Getting the right nutrients when you’re pregnantis important for your wellbeing and your growing baby. What you eat during your pregnancy may also affect your baby’s tastes, according to new research.
French researcher Dr Schaal, who carried out the 10-year research, suggested that a varied dietduring pregnancy, could even help mums-to-be avoid having a fussy eater, as babies in the womb can smell and taste what their mother eats.
As well as variety, a good pregnancy diet should include foods rich in folic acidto prevent birth defects, B vitamins for your baby’s nervous system and blood cells, calcium for bones and teeth, and magnesium for heart muscles and the nervous system. Protein builds tissue, essential fatty acids build your baby’s brain, vitaminsA, C and E aid growth and immunity and beta-carotene helps visual and hearing development. Plus iron prevents you from getting anaemia and fibre prevents constipation.
The superfood pregnancy diet meal plan
Day 1
Breakfast: Unsweetened muesli with natural yogurt and fresh berries
Lunch: Winter vegetable soup with pulses and a wholemeal brown roll
Dinner: Grilled lamb chops with dhal (made with red lentils) and steamed spring greens
Day 2
Breakfast: Porridge with milk, sliced apple and a sprinkling of seeds
Lunch:Wholemeal penne pasta with tomato and basil sauce served with green salad
Dinner: Grilled mackerel with brown rice served with stir-fried vegetables
Day 3
Breakfast:Boiled egg served with a slice of wholemeal or rye toast
Lunch:Three-bean salad (if tinned, rinse well) with tuna, tomatoes, raw carrot, red onion & celery
Dinner: Turkey stir-fry with brown rice & stir-fried veg (broccoli, ginger, red pepper & mushroom)
Day 4 to 7 of Nutritionist Victoria Greaves’ superfood pregnancy diet meal plan, includes delicious minestrone soup, fish kebabs and energy-boosting snack ideas.
The superfood pregnancy diet meal plan
Day 4
Breakfast: Omelette with mushrooms, tomatoes, onion and garlic
Lunch: Stir-fried vegetables and tofu served with wholewheat noodles
Dinner: Salmon and monkfish kebabs with quinoa (or brown rice) and steamed spinach
Day 5
Breakfast: Tinned sardines in tomato sauce on wholemeal or rye toast
Lunch: Pitta filled with sliced organic chicken breast, red pepper, avocado, lettuce and tomato
Dinner: Large bowl of minestrone soup served with wholemeal pasta twirls
Day 6
Breakfast: Millet flakes with milk, plus fresh fruit salad with natural yogurt
Lunch: Baked sweet potato with grated cheddar, hummus and mixed salad
Dinner: Fish pie with mashed potato topping served with carrots and peas
Day 7
Breakfast: Poached eggs with grilled tomatoes, mushrooms and baked beans
Lunch: Grilled trout with a salad of tomatoes, watercress and sunflower seeds
Dinner: Whole guinea fowl casserole with a selection of winter veg
Snack Attack
Here are some healthy ideas for snacks and drinks to help keep your energy up:
Fruit: eat three items a day
A small pot of natural yogurt, a few cubes of Cheddar cheese or a handful of almonds
Seeds, raisins, fresh nuts and oatcakes
Keep chopped raw veg (carrot, radish, pepper, tomato) in the fridge to eat with hummus or guacamole
Filtered water
Herbal or fruit teas
Diluted fruit juices
Vegetable juices
