Expert Q&A: Eating Enough vs Eating Well
Karin recommends that expectant women eat plenty of natural, nutrient-.... read more
Since meal planning is not the easiest job, we decided to put together three recipes suitable for each trimester to get you started.
1st trimester: Veggie baked potato
Your baby’s brain and nervous system are developing, which means you’ll need a good amount of folic acid2 (vitamin B9) in your diet. Broccoli is a great source for this. Folate contributes to normal blood formation, the normal function of the immune system, and is essential to maternal tissue growth during pregnancy. It’s important to note that a low maternal folate status is a risk factor in the development of neural tube defects in a developing foetus.
Vitamin B63 found in foods like cheese is also a great addition, as it helps contribute to the normal functioning of the nervous system, the immune system, as well as in the formation of normal red blood cells.
Servings – 1
*Cheese should be avoided if you are lactose intolerant/allergic.
2nd trimester: Supermum smoothie
The focus during this period of growth is on your baby’s bones and teeth4. This means lots of calcium and vitamin D – both of which can be found in foods like walnuts and dark, leafy greens. Omega-3 fatty acids in foods like spinach and fish are also necessary for brain development.
Servings – 1 large/2 medium
*Can be used during all nine months of pregnancy.
3rd trimester: Pan-fried tofu and greens
In this last stage, foods you consume need to boost your energy levels and have a lot of vitamin K, which is essential for blood to clot and help you heal well post-delivery. Have plenty of leafy vegetables and be generous with your chili and hot spices – they too have plenty of vitamin K5.
Servings – 1 large/2 small
As always, check with your doctor before adding any new foods to your diet.