pregnancy nutrition and recipes - bellamy's organic · some breakfast cereals. the best source...

BELLAMY'S ORGANIC PREGNANCY RESOURCE

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PREGNANCY NUTRIT ION

AND RECIPES


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Maintaining a healthy lifestyle during pregnancy is one of the most important things you can do for both your health and the health of your baby. This includes a balanced and healthy diet coupled with a suitable exercise regime.

A healthy diet and good nutrition during pregnancy ensures that your baby gets the best start possible. A balanced diet means that each meal includes:

• Lean proteins such as eggs, fish, tofu, chicken, hard cheese, meat and legumes.

• Low Glycaemic Index Carbohydrates. These foods are less refined and keep you feeling fuller for longer. These include: pasta, long grain rice, barley, quinoa, wholegrain or sourdough breads, soba and vermicelli noodles, sweet potato and corn.

• Healthy fats such as: extra virgin olive oil, avocado, nut spreads (no added sugar or salt), fish oils derived from oily fish such as salmon.

• Vitamins and minerals (derived largely from fresh fruits, vegetables, dairy, wholegrains and lean meats).

Supplements are encouraged both prior and during pregnancy. Please consult your doctor about choosing the right supplement for you. It is important that any nutritional deficiencies should be corrected before falling pregnant.

PREGNANCY NUTRITION AND RECIPES

PREGNANCY RESOURCE


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A healthy diet during pregnancy should contains a balance of nutrients by consuming a wide variety of different foods with appropriate snack choices. The good news is that if you already have healthy eating habits, it will be easy to make slight adjustments to ensure a healthy pregnancy.

Important things to consider with your diet when you are pregnant:

REMOVING FOODS THAT HAVE A HIGH LISTERIA RISK

There are some foods that are regarded as having a higher risk of containing the bacteria Listeria Monocytogenes which can be harmful to pregnant women and their baby and may have fatal outcomes.

The common foods to avoid during pregnancy are:

• Soft and semi-soft cheese

• Cold pressed meats

• Cold cooked chicken

• Pre-prepared vegetables and salads particularly when eating out

• Pre-cut fruit

• Paté and some dips

• Soft-serve ice-cream

• Raw seafood and meat

• Unpasteurised dairy

• Raw or partially cooked egg

CAFFEINE CONSUMPTION

Small amounts of caffeine are safe during pregnancy but excessive volumes may increase the risk of miscarriage and premature birth. Caffeine can be found in coffee, tea, chocolate and cola in addition to some energy drinks. A maximum of 200mg per day or less is recommended.

• 1 coffee (espresso) = 90mg

• Black tea (1 cup) = 50mg

• Cola (1 can 375ml) = 40mg

• Energy drink (1 can 250ml) = 70–85mg

It isn’t difficult; it just takes a moment to make the right choice.

REDUCING RISK OF MERCURY CONSUMPTION

There are many nutritional benefits from eating fish which include protein, essential omega-3 fatty acids, iodine, and some vitamins. The amount of fish consumed is particularly important for pregnant women and those women intending to become pregnant because the unborn baby is more vulnerable to the harmful effects of mercury which may be contained in deep sea fish. According to the Food Standards Australia and New Zealand (FSANZ), a women who is pregnant or planning pregnancy is recommended to eat no more than:

• 2–3 serves any fish/week (1 serve = 150g) or

• 1 serve/week of Orange Roughy/ Deep Sea Perch or

• 1 serve/fortnight of Catfish/Flake/ Swordfish/Marlin

WHAT CONSTITUTES A HEALTHY DIET DURING PREGNANCY


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MINDFUL EATING

Mindful eating is something we are passionate about at Bellamy’s Organic. It’s a simple-to-learn life skill that can lead to satisfying, healthy and enjoyable relationships with food.

Mindful eating is eating with intention and attention – eating with the intention of caring for yourself and your baby, and eating with the attention necessary for noticing and enjoying your food and its effect on the body.

• The awareness of your physical and emotional cues.

• Recognition of your non-hunger triggers for eating.

• Eating for optimal satisfaction and satiety.

• Taking a moment to think about the food you’re about to eat.

So choosing healthy meals option and snacks can be very beneficial for overall health and weight.

It isn’t difficult; it just takes a moment to make the right choice. Mindful eating can also help to manage weight gain during pregnancy. The average women may gain around 10–15kg during their pregnancy. Whilst weight gain is normal, weight management is important as excessive weight gain may impact on your child’s long term health.


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THE F IRST TRIMESTER

When it comes to food choices, the early stages of pregnancy can be challenging.

Nausea is common, and as a result, many women lose their appetite. If you are finding it difficult to tolerate foods at this stage of your pregnancy, be sure to eat small meals frequently to help manage these feelings of nausea. Milk-based drinks, soups, frittatas and small amounts of minced meat are all great ways to get your key nutrients when keeping food plain and simple.


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PREGNANCY RESOURCEBELLAMY'S ORGANIC


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NUTRIT IONAL REQUIREMENTS FOR THE F IRST TRIMESTER

According to our Accredited Practising Dietitian, you do not need to consume extra calories in the early months. There are, however, a number of key nutrients to focus on, including: folate, iodine, iron and calcium–all crucial for maternal health and the health of a developing foetus.

FOLATE

An adequate intake of folate is crucial during the early stages of pregnancy. This is why women trying for a baby are told to increase their stores in folate.

Folate assists in preventing neural tube defects and helps cellular metabolism and red blood cell development, which play key roles in energy metabolism.

Maintaining an optimal dietary intake should always be the primary goal as when folate is consumed via natural foods, we get so much more than just nutrients. Pregnancy supplements contain a synthetic form of folate called folic acid which helps to meet the increased daily requirements. These supplements are encouraged 3 months prior and 3 in at least the first three months of pregnancy. Consult with your Obstetrician or Dietitian to determine which supplement is right for you.

Foods rich in folate include: dark leafy greens, asparagus, bran flakes, broccoli, brussels sprouts, avocado, chickpeas, citrus fruits, lentils, seeds, nuts and wholegrain cereals.

IODINE

Iodine is a nutrient less frequently spoken about, yet it’s a nutrient that up to 50 percent of pregnant and breastfeeding women are deficient in. Iodine plays a crucial role in the functioning of the thyroid gland, and low levels can result in fertility issues, mental retardation, lower infant IQ and miscarriage. For these reasons, ensure both supplements and diet contain iodine.

Foods rich in iodine include: seaweed, salmon, eggs, iodised salt, cranberries, organic yoghurt, baked potatoes, milk, turkey and dried prunes.

IRON

Iron deficiency in women of childbearing age is common. In fact, it’s estimated that 20 percent of adult women are low in iron or low in iron stores. Low iron levels can leave you feeling exhausted, especially when coupled with the added pressures of pregnancy.

If you are a red meat eater, it’s important to consume small servings of iron rich lean red meat at least three times per week. A small serve of lean mince, a lamb cutlet, or a small piece of steak is all you need. The key is to remember that you don’t need a lot of iron, you just need it regularly. If you don’t eat red meat, you can consume other iron rich foods such as eggs, spinach, chickpeas, lentils, soybeans, figs and iron fortified cereals.


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ZINC

Zinc is a component of various enzymes that help maintain structural integrity of proteins and help regulate gene expression. Zinc is important for rapid cell growth that occurs during pregnancy. Zinc can be found in lean meat, wholegrain cereals, milk, seafood, legumes and nuts.

VITAMIN D

Vitamin D is needed to keep bones healthy and to provide a baby with enough vitamin D for the first few months of its life. Too little vitamin D can cause children’s bones to soften and can lead to a condition called rickets. Only a few foods contain vitamin D, such as oily fish, fortified margarines and some breakfast cereals. The best source of vitamin D is UV radiation from sunlight and is encouraged where possible during pregnancy in addition to supplementation when deficient.

CALCIUM

Calcium is necessary for skeletal growth and plays an important role in heart and muscle function. In pregnancy however, calcium requirements are not increased. Aiming for around 2–3 serves each day will provide the recommended amount of calcium e.g. 1 cup dairy or soy milk or 2 slices cheese.

Foods rich in calcium include: cheese, yoghurt, milk, sardines, dark leafy greens, fortified cereals, fortified orange juice, soybeans and enriched breads.

OMEGA-3 DHA

Omega-3 DHA consumption both through diet and supplementation has shown to help support longer gestation. Gestational age (time the baby is in womb) has been shown to be one important indicator of a child’s brain development, long term behaviour and learning. Rich sources of natural omega-3 DHA are derived from oily fish such as salmon.

CHOLINE

Choline is another important nutrient that should be consumed during pregnancy and in early life and has shown to play an important role in brain development. Choline is best acquired through the diet and can be found in eggs, salmon, beef, poultry and dairy.

FOOD TO LIMIT

Food and drinks high in added sugar, saturated and trans fats and salt. These may include:

• Sugary drinks

• Deep fried food

• Pastries and danishes

Alcohol should also be avoided during pregnancy.


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2 1 medium apple2 small apricots

Fruits

½ cup cooked greens

½ cup cooked dried or canned beans, peas or lentils

1 cup green leafy vegetables

½ cup corn

½ medium potato

5Vegetable and legumes

65g cooked lean red meats such as beef, lamb, veal, pork, goat or kangaroo (about 90–100g raw)

80g cooked lean poultry such as chicken or turkey (100g raw)

100g cooked fish fillet (about 115g raw) or one small can of fish

2 large (120g) eggs

1 cup (150g) cooked or canned legumes/beans such as lentils, chickpeas or split peas (preferably with no added salt)

170g tofu

30g nuts, seeds, peanut or almond butter or tahini or other nut or seed paste (no added salt)

3½ Leans meats and meat alternatives

1 cup (250ml) fresh, UHT long life, reconstituted powdered milk or buttermilk

½ cup (120ml) evaporated milk

2 slices (40g) or 4 x 3 x 2cm cube (40g) of hard cheese, such as cheddar

½ cup (120g) ricotta cheese

¾ cup (200g) yoghurt

1 cup (250ml) soy, rice or other cereal drink with at least 100mg of added calcium per 100ml

2½ Dairy

1 slice bread

½ cup cooked pasta/rice/barley/polenta

½ cup cooked porridge

2/3 cup wheat cereal

¼ cup muesli

8½ Wholegains

AUSTRALIAN DIETARY GUIDELINES FOR PREGNANCY

Number of serves/day Examples of 1 serve

For more information: https://www.eatforhealth.gov.au/food-essentials/five-food-groups

https://www.eatforhealth.gov.au/food-essentials/five-food-groups


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MORNING S ICKNESS

During the early weeks of pregnancy, 80 percent of women experience morning sickness. Of these women, half will experience vomiting and retching.

Thinking about the food you’re putting into your body when you feel sick is no easy task, but what you eat can make a big difference to the way you feel. We have comprised some common food tricks for combating morning sickness below:

EAT EARLY

Eating early in the day can help stave off morning sickness by filling up the tummy. Try keeping some trail mix or mixed nuts by your bed or start your day with a bowl of organic yoghurt and granola.

EAT CHILLED FOOD

Warm and hot foods tend to have stronger aromas than chilled foods, and it’s these aromas that often trigger a bout of nausea. Nature’s way to protect your baby is to assess odours to see if they are safe. The less odour, the less likely you are to get a queasy tummy.

GET SOME LEMONADE

Drop a few lemon slices into a jug of water and keep it on hand for when your tummy starts to turn. The refreshing smell and taste can work to calm both your stomach and you. For extra effect, add a couple of leaves of peppermint, another fresh scent that can tame the stomach.

INCREASE INTAKE OF VITAMIN B6

Consume foods rich in Vitamin B6 which can may reduce the frequency and severity of morning sickness and help relieve symptoms such as nausea and vomiting. Foods rich in Vitamin B6 include: Fish (Salmon and Tuna), Milk, Eggs, Beef, Spinach and Carrots.

MAKE MILK TOAST

If you can’t bear the thought of drinking a glass of milk for your calcium needs, consider making milk toast. Bread absorbs excess acid, while milk coats your stomach. Bland in taste, it could be just the ticket to getting your carbohydrate and calcium needs.

SNACK ON FIBRE-RICH FOOD

A little fibre goes a long way towards easing nausea, but too much and it can exacerbate it. Throughout the day, snack on fibre-rich foods such as whole apple and crunchy raw vegetables. You could also try a teaspoon of sugar-free apple sauce.

EAT WHOLE WHEAT CRACKER

Foods high in starch, such as brown rice crackers and whole wheat bread, help absorb stomach acids and settle a queasy stomach. You may want to keep a box of crackers by your bedside if you get your morning sickness in the evenings.

EAT AND DRINK REGULARLY

The key to managing morning sickness is to eat healthy foods regularly and sip small mouthfuls of water whenever possible. If the idea of still water is unappealing, sparkling water can help settle the stomach.


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F IRST TRIMESTER RECIPESBROCCOLI SOUP

INGREDIENTS Quick and easy to make, this soup uses minimal ingredients to produce a subtle flavour and soothing milk texture. Broccoli is one of the best sources of antioxidants like vitamin A and folate, which make it a wonder food during pregnancy.

METHOD

• 1 cup broccoli florets

• 1 tsp extra virgin olive oil

• ½ cup chopped onions

• ½ cup your regular milk

• 1½ cups of water

• Salt & pepper to taste

NOTES

• Serves 1

NUTRITION INFORMATION (PER SERVE)

• Energy 675kJ (249kcal)

• Protein 10g

• Fat 7.8g

• Saturated fat 2.6g

• Carbohydrate 10.4g

• Sugars 10.4g

• Fibre 5g

• Sodium 89mg

1. Heat the oil in a deep, non-stick pan. Add onion and saute for 2 minutes or until translucent.

2. Add broccoli and 1½ cups of water. Stir and cover for 3–4 minutes.

3. Remove from heat and allow to cool slightly.

4. Transfer to a blender and whizz until smooth.

5. Transfer puree back into the pan, add milk, and season.

6. Bring to the boil then serve.


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F IRST TRIMESTER RECIPESGINGER TEA

INGREDIENTS Besides its great taste, ginger tea during pregnancy may also help to overcome nausea in your first trimester. It is quite easy to prepare and the best results come from using fresh ginger root.

METHOD

1. Wash your ginger root well and peel. Slice into small pieces, cover with wax paper, and crush it to make your pieces extra small.

2. Boil 2–3 cups of water over medium-high heat and add your ginger. Allow to brew for 3–5 minutes.

3. Remove from heat and strain, or pour straight into a mug. Add honey to taste.

• 1 two-inch piece of ginger root

• ½ tsp honey

• 2–3 cups of water

• Lemon, if desired


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F IRST TRIMESTER RECIPESBAKED SWEET POTATO

INGREDIENTS This easy to prepare meal contains ingredients that are both rich in Folate and Vitamin B6 which have both shown to have positive impact on nausea associated with pregnancy.

METHOD

• 200g sweet potato

• 1 tbsp Greek yoghurt

• ¼ cup sweet corn kernels

• 2 tbsp mayonnaise

• 50g cherry tomato

• ½ Lebanese cucumber

• 180g tuna in extra virgin olive oil

• ¼ avocado

1. Cook the sweet potato 180 degrees in foil for around 1 hour or until tender.

2. Mix together tuna, cucumber, diced avocado, tomato, cottage cheese and corn in a separate bowl.

3. Once cooked, scoop out centre of potato and mix contents with ingredients.

4. Place contents into the potato and add yoghurt to serve.

NOTES

• Serves 2



• Protein 27g

• Fat 29.3g



• Sugars 10.3g

• Fibre 5.5g

• Sodium 570mg


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F IRST TRIMESTER RECIPESBLUEBERRY SPINACH SHAKE

INGREDIENTS This delicious and refreshing smoothie option can be drunk throughout the day. Containing Iron, Protein, Calcium, Folate and Vitamin B6, this is a great option to help keep up nutrition as a meal or as a snack.

METHOD

1. Throw ingredients together in a blender.

2. Extra milk may be required depending on level of thickness of the smoothie.

3. Optional to add ice.

• 2/3 cup plain Greek yogurt

• 1 ripe banana

• 2/3 cup frozen blueberries

• 4 strawberries

• 1 cup spinach leaves

• 1/2 cup your usual milk

• 1 tsp of honey

• 1 tbsp almond butter

NOTES

• Serves 1



• Protein 22.7g

• Fat 11.5g



• Sugars 46g

• Fibre 11g

• Sodium 233mg


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THE SECOND TRIMESTER

By the second trimester, your morning sickness should hopefully have subsided. Chances are your appetite has returned and you are feeling a lot more comfortable physically.

Now you’re in your second trimester, you may hear the phrase, “eating for two”. It’s important, however, to understand what this means. A pregnant woman needs to boost her nutritional intake, rather than her kilojoule intake. You should be looking at a small adjustment that will see you obtaining an additional 200 to 300 calories a day – a nutrient dense, small meal or snack.

Snacks may play an important part of your diet, particularly if you experience nausea in your first trimester. Aiming for around 2–3 snacks per day is a great way to boost your nutrition. Excellent snacks include:

• Fruit (aim for 2 fresh fruits per day)

• Cut up vegetable sticks with some home made hummus dip

• 15–20 grams of unsalted nuts including cashews, walnuts and almonds

• 40g hard cheese with wholegrain crackers

• 150–200g yoghurt (no added sugar)

• Muesli bar (no added sugar)

• Mashed avocado on a slice wholegrain bread

It’s important to remember that excessive weight gain during pregnancy can have adverse health outcomes for both mum and baby. Keep on top of your weight gain, and check with your midwife or obstetrician regularly to ensure you are gaining the right amounts at the right times during your pregnancy.


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NUTRIT IONAL REQUIREMENTS FOR THE SECOND TRIMESTER

Generally speaking, the key nutrients required in the second trimester remain the same as in the first. There is, however, a stronger focus on iron, calcium, Vitamin D and Vitamin A.

IRON

If you eat red meat, aim to consume a small 100–150g serve of lean red meat at least every second day, and if you’re feeling particularly tired, have your iron levels checked for deficiencies.

For vegetarians who are used to absorbing their iron from sources other than red meat, there is a stronger emphasis on preventing low iron levels. This is because non meat iron sources are not absorbed as efficiently. Non meat sources of iron include eggs, legumes (such as baked beans and lentils), and whole grain breads and breakfast cereals. To enhance the absorption of these foods, you can include a source of vitamin C which includes, citrus, berries and capsicum.

CALCIUM

As for calcium, you should continue to consume between 2–3 serves of calcium- rich foods every day. Your body is by now getting great at absorbing calcium, but you still need to regularly consume milk, yoghurt, cheese and other dairy sources. Plant based milks are another alternative for non-milk drinkers providing they are fortified with calcium.

OMEGA-3

Trimester two presents a great opportunity to increase your consumption of omega-3 fats. A high intake of omega-3 DHA during pregnancy has been shown to help support brain development.

Foods rich in omega-3 DHA include salmon, sardines and fresh fish. Tinned salmon and whitefish can be consumed two to three times a week, however, avoid eating too much tinned tuna or large ocean fish, such as swordfish.

Walnuts, soy and linseed bread, sea vegetables, chia seeds and enriched eggs are other good sources of omega-3. They do not contain DHA but provide the necessary fats in the body to help with making it. A pregnancy supplement containing omega-3 DHA is also encouraged.

Each meal should contain at least three different food groups. Foods to avoid:

• Fish with risk of high mercury

• Unpasteurised dairy

• Alcohol

• Cold/raw meats and fish

For the fill list, refer to page 4.

https://www.cochrane.org/CD003402/PREG_omega-3-fatty-acid-addition-during-pregnancy

https://www.cochrane.org/CD003402/PREG_omega-3-fatty-acid-addition-during-pregnancy


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CRAVINGS

So far, you’ve probably thought pregnancy was all about being super tired (not to mention nauseated), but there’s something new to experience now. With the nauseated feeling gone and your appetite back you can now enjoy food again. Hooray!

The second trimester is often the time when pregnancy cravings kick in. These cravings can be anything, from apples and pineapple to strawberry shakes and chocolate cake.

For the most part, as long as you’re eating a balanced diet the cravings are harmless, but sometimes these cravings are strange. If you’re craving non-food items be sure to stop and think before you eat. If you find your cravings are getting the better of you, talk to your midwife, obstetrician or dietitian.

WHY DO CRAVINGS HAPPEN?

To be honest, no one really knows what it is that causes 90 percent of all pregnant women to experience food (and non-food) cravings. Many believe it’s to do with hormones, but science is yet to tell us an accurate answer.

Whether you agree or not, paying attention to your cravings and their meanings could be worthwhile.

In the case of a chocolate cake craving, too much cake is obviously not a great idea, so you could try ceasing the craving by eating other magnesium-rich foods such as whole grains, beans, nuts, seeds and green vegetables such as spinach.

The reality is that there’s no scientific evidence to explain pregnancy cravings, but whatever the reason, it pays to stay on top of them. Indulge in the healthy cravings and find alternatives for the not-so-healthy ones. Most cravings and aversions are more interesting than serious, and for the most part, can be indulged in moderation.

https://www.goodtoknow.co.uk/family/pregnancy/common-pregnancy-cravings-67916

https://www.goodtoknow.co.uk/family/pregnancy/common-pregnancy-cravings-67916


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SECOND TRIMESTER RECIPESBLACK-EYE BEANS AND MINT BURGER

INGREDIENTS If you’re craving a burger, this black-eye beans & mint burger could be just the ticket. Far healthier than its junk food counterpart, this burger is packed with iron-rich black-eye beans that are enchantingly flavoured with mint leaves and bound together in fibre-rich oats. With nutritious and tangy green veggies too, this healthy burger is certainly a meal to satisfy.

METHOD

1. Mash the beans in a deep bowl and add the remaining ingredients. Mix well.

2. Divide mixture into four equal parts and shape into burger patties.

3. Spray a nonstick griddle pan with oil and cook both sides until golden brown.

4. Serve patties on whole wheat burger buns with healthy green chutney, lettuce, cucumber, tomato and red onion.

• 1½ cups black-eye beans, soaked

• ¼ cup mint, finely chopped

• 1 egg

• 2 tbsp rolled oats

• ½ tsp chaat masala or spice of your choice

• 1 tsp green chilli paste

• 1 tsp lemon juice

• Cooking spray

• Salt to taste

NOTES

• Serves 4



• Protein 19.6g

• Fat 1.9g


• Carbohydrate 40g

• Sugars 2.2g

• Fibre 5.8g

• Sodium 27mg


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SECOND TRIMESTER RECIPESCHILLI CON CARNE

INGREDIENTS METHOD

1. Dice onion and garlic and cook over hot hear until brown.

2. Add coriander and seasoning of choice, and add mince to the saucepan and cook until brown.

3. Add tinned tomatoes, shallots and kidney beans and cook through.

4. Serve with toasted wholemeal pita, natural yoghurt and lemon zest.

• Extra virgin olive oil

• Brown onion

• Garlic

• 400g lean beef mince

• 1 can tinned tomato

• 1 tin red kidney beans

• Shallots

• Coriander, paprika, cumin, salt to taste

• Wholemeal pita bread

NOTES

• Serves 3



• Protein 43.3g

• Fat 7.1g



• Sugars 9g

• Fibre 12g

• Sodium 694mg


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SECOND TRIMESTER RECIPESGREEK YOGHURT WITH CITRUS & MINT

INGREDIENTS When you’re craving something naughty, the thick, creaminess of Greek yoghurt feels indulgent enough to scratch that itch for a treat. Take it to the next level by adding lemon juice and orange pieces, and a few mint sprigs. This dessert packs a dose of brain development-boosting vitamin C.

METHOD

• 1 cup Greek yoghurt

• ¼ cup lemon juice

• ½ orange, roughly chopped

• 4 sprigs of mint

1. Combine Greek yoghurt and lemon juice in a bowl.

2. Garnish with orange pieces and mint, and serve.

3. Adding some low sugar muesli is optional to provide some additional texture with the goodness of wholegrains for an added energy boost.

NOTES

• Serves 1



• Protein 10.8g

• Fat 5.7g



• Sugars 29.6g

• Fibre 9g

• Sodium 294mg


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THE THIRD TRIMESTER

Not long to go now! Hopefully you are feeling well and getting excited about your impending arrival. As you begin the countdown to the birth, your nutritional needs are as important as ever, and as in the other trimesters, a healthy balanced diet is crucial. A rapidly growing bump can mean there’s less room for food at this stage, but believe it or not – you actually need more!

During the third trimester, one of the biggest nutritional issues is balancing your increased calorie requirements with nutrient rich food choices that fit into your limited stomach space. Ideally you will need to consume 300–500 extra calories a day to support the growth and development of your baby. As a result of these increased calories and the limited space in your stomach as your baby grows, reflux and heartburn are common – meaning the types of foods you consume and when becomes important.

Small meals and snacks that are roughly a fist in size and consumed every couple of hours will help you to consume sufficient calories.

Good options include half a sandwich, crackers with toppings, a small serve of whole wheat pasta or brown rice with chicken or salmon, milk-based drinks, yoghurt and nuts. You might find consuming liquids separately to solid food will prevent reflux. Strategies to help reduce reflux include keeping upright, a short walk after meals and not eating too close to bedtime.


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NUTRIT IONAL REQUIREMENTS FOR THE THIRD TRIMESTER

In the third trimester, consumption of good fats from extra virgin olive and fish in addition to iron should remain your focus. Lean red meat, eggs and legumes are all rich dietary sources of iron, so remember to factor them in at least three times each week. Oily fish is the richest natural source of omega-3 DHA and salmon and sardines are both good choices.

As the birth draws near, a focus on good fats found in olive oil, avocado, nuts and grain-based breads and cereals will help to give the body the nutrients it needs to produce breast milk. Good fats are rich sources of energy and key nutrients including plant sources of omega-3, vitamin E and magnesium are important. Enjoy olive oil as a dressing, snack on mixed nuts and continue to focus on regularly eating fish to get the benefits these foods offer.

Excessive fluid is another common issue during the final weeks of pregnancy. Your dietary intake of sodium can influence how much fluid you are retaining. For this reason, avoid foods with added salt, including packet soups, sauces, stocks, Asian cuisines, fast food and restaurant meals.

Food rich in potassium may help to flush out excessive fluid, so increase your intake of leafy green vegetables such as kale, spinach, celery, leek, fresh fruits, beetroot and green tea (caffeine free when available).


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THIRD TRIMESTER RECIPESSALMON AND SPINACH QUINOA SALAD

INGREDIENTS For the perfect throw-together lunch that meets all of your pregnancy nutrition needs, you can’t go past a salmon and spinach quinoa salad. It’s completely customisable, so just add what you have or adjust according to your daily cravings/aversions. If you don’t have quinoa, you can easily substitute with barley, brown rice and other healthy whole grains.

METHOD

• 200g salmon

• 1 tsp extra virgin olive oil

• ½ cup uncooked quinoa

• ½ cup canned black beans, rinsed

• ½ avocado, sliced

• Juice of half a lemon

• Salt & pepper to taste

1. Heat the oil in a small pan over medium-high heat. Add the salmon skin side down and cook for 3–4 minutes or until golden brown. Flip over and cook for another three minutes.

2. Add quinoa, black beans, avocado slices and spinach leaves to a bowl. Top with salmon and sprinkle with lemon juice.

NOTES

• Serves 2



• Protein 32g

• Fat 27g



• Sugars 5.8g

• Fibre 8.2g

• Sodium 52.5mg


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THIRD TRIMESTER RECIPESCHICKEN AND CHICKPEA CURRY

INGREDIENTS This dish is high in fibre and protein, the chickpeas provide a rich source of Vitamin K, Folate, Zinc and Choline which have all shown to be beneficial for foetal development.

METHOD

• 700g chicken breast diced

• 1½ cup reduced salt stock

• 400g tinned chickpeas, drained

• 400ml coconut milk reduced fat

• 1 cup chopped green beans

• 400g tinned cherry tomato

• 1 cup uncooked Basmati rice

• 1 tbsp commercial or homemade curry paste

• ½ onion, diced

• 1 tbsp extra virgin olive oil

1. Sautee chicken, onion and garlic in one saucepan and stir through curry paste of choice.

2. Add stock and let simmer for 20mins until chicken is cooked.

3. Stir through chickpeas, coconut milk, beans and tomatoes and cook until vegetables soften.

4. Serve with coriander and long grain rice.

NOTES

• Serves 4



• Protein 49g

• Fat 15.9g



• Sugars 6.1g

• Fibre 8.4g

• Sodium 754mg


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THIRD TRIMESTER RECIPESSHEPHERDS PIE WITH SWEET POTATO AND CARROT MASH

INGREDIENTS This dish is high in protein, and is a rich source of iron and Vitamin A. This meal provides a complete meal which can be loaded with extra vegetables to boost the fibre.

METHOD

• 500g minced beef, chicken, fish or tofu

• 500mL reduced salt stock

• 2 tbsp plain flour

• 500g sweet potato

• 2 medium carrots

• ½ onion, diced

• 1 clove garlic chopped

• 1 tbsp extra virgin olive oil

• 2 tbsp Worcestershire sauce

1. Brown onion, garlic and protein of choice in a saucepan and then add carrots.

2. Stir in flour and then stock and cook for 1–3 minutes.

3. Add in sauce and seasoning and the bring to boil and simmer for 10–15 minutes.

4. For the topping, cook the potatoes and carrot in separate pan ready for mashing.

5. In a shallow pan, add protein mix and then top with mashed carrot and potato and place in preheated oven of 20 minutes or until top is browned.

6. Serve with dark leafy green salad

NOTES

• Serves 4

• For extra fibre, keep the skin on the carrots and sweet potato



• Protein 27.9g

• Fat 12.6g



• Sugars 11.4g

• Fibre 5.3g

• Sodium 545mg


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DISCLAIMER

The information contained in this eBook is for informational and educational purposes only.

None of the content of this eBook is intended to diagnose, treat, alleviate orrelieve any medical or health conditions nor serve as a substitute for the advice provided by your physician or other healthcare professional. You should always speak with your physician or other healthcare professional before undertaking any new dietary regime. If you have or suspect that you have a medical problem, or you should contact your health care provider.

Except for the purposes of any “consumer guarantees” as defined by the Schedule 2 of the Competition and Consumer Act 2010 (“Cth”) (“Australian Consumer Law”), Bellamy’s Organic hereby expressly disclaims all liability for our service, for product defects or failures, claims that are due to your use of our service or products, product misuse, abuse, product modification, improper product selection, non-compliance with any codes, or misappropriation. disclaims all liability for our service, for product defects or failures, claims that are due to your use of our service or products, product misuse, abuse, product modification, improper product selection, non-compliance with any codes, or misappropriation.


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Bellamy’s Organic Pte Ltd

ABN 11 125 461 903

115 Cimitiere Street (PO Box 96) Launceston 7250, Tasmania, Australia

Phone: +61 3 6332 9200 Freecall Australia: 1800 010 460 Email: [email protected] bellamysorganic.com.au

We hope that this eBook has provided you with a comprehensive understanding of your nutritional requirements during your pregnancy, along with getting you as excited about prenatal nutrition as we are! As you can see, food is a powerful tool for both you and your baby’s health, and it can prove to be an answer to many of your pregnancy related problems such as morning sickness, cravings and heartburn.

By following the advice in this eBook along with adhering to recommendations from your health care team, you can use your diet during pregnancy to create the best possible experience that you can.

On behalf of the team at Bellamy’s Organic we wish you all the very best as you embark on an exciting new journey.

Good luck! And remember–A pure start for your baby begins with wholesome and nutritious foods.

pregnancy nutrition and recipes - bellamy's organic · some breakfast cereals. the best source...

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