In general I was always eating healthy, at least in last few years I finally found the perfect combination of food eating of which made me feel healthy and fit. Therefore I was not really concerned about limiting my eating habits at the beginning of my pregnancy. I didn't drink coffee, didn't smoke and didn't really care for alcohol either. Despite of all this I was little stressed out about what to eat, if I am eating enough of what I should be eating, if it is necessary to take supplemental vitamins etc. I remember how I was going grocery shopping to Whole Foods every day in my first month, buying pounds of fruits and vegetables feeling I am not eating enough of it. Maybe it was because I couldn't sort things out in my head of how much of what I ate. After few weeks I was back on track and my daily menu got automatic.
Co what do I eat? Here is a general overview:
Breakfast
Few months ago my caring mom sent me a great book about healthy eating during pregnancy. It not only contains smart advices about what to eat and what to avoid but also great recipes plus daily menu by month of your pregnancy. Highly recommended!
Fiona Wilcock: Tehotenska kucharka - zdrava strava pre nastavajuce maminky
Computer Press, a.s.
2008
And here is few of my favorite recipes from the above mentioned booked:
Broccoli soup with mint (contains beta carotene, calcium, folats, iron a vitamin C)
2 soup spoons of olive oil
2 onions
750g broccoli
750ml milk
250ml water
1 cube of vegetarian bouillon
5 leaves of fresh mint
salt and pepper
In a large pot roast onion, cover and cook on medium heat for 5 minutes. Add broccoli and cook another 3-5 minutes. Pour milk and water, add cube of bouillon and mint leaves. Slowly get to boil, steer, cover and let cook for 20-25 minutes or until the onion and broccoli becomes soft. Put to the mixer and mix until smooth. Put to a clean pot, heat up slowly and add salt and pepper. Serve with croutons.
Penne with salmon and asparagus (folats, omega 3, proteins a vitamins A, C and D)
200g penne pasta
100g asparagus cut into small pieces
200g salmon without skin cut into cubes
juice and graded skin of 1/2 lemon
2 soup spoons of dutch sauce
salt and pepper
graded parmesan cheese
Cook the pasta. Put the asparagus and salmon to steam above the pasta for last 4 minutes of cooking. In the meanwhile mix the lemon juice with graded lemon skin and dutch sauce, add black pepper. Drain the pasta, add the sauce and carefully mix in the salmon and asparagus. Serve decorated with parmesan cheese.
Fruit cocktail with raspberries and yogurt (calcium, folats, riboflavin and vitamins B and C)
100g fresh or frozen raspberries
3 soup spoons of yogurt
1 tea spoon of honey
1 dessert spoon of sugar
100ml low-fat milk
Mix the raspberries in the mixer until they become puree, add rest of the ingredients and mix it all together.
Co what do I eat? Here is a general overview:
Breakfast
- mostly muesli or cereal with milk
- occasionally whole wheat bread with margarine and honey (only if we run out of milk or cereal)
- mixed nuts with raisins, cranberries, sunflower seeds, dry fruit
- yoghurt
- small fruit - kiwi, banana
- Chicken with rice/pasta, cooked vegetable/green salad
- Pasta with chicken/beef
- Beef
- Liver/Heart (once in two weeks...as much as I hate it, it's good for you and your baby)
- Fish (Tilapia, Salmon - small fish is recommended since it contains less mercury)
- mixed nuts with raisins, cranberries, sunflower seeds, dry fruit
- fruit - orange, apple, strawberries
- fresh mixed salad (lettuce/iceberg, avocado, tomato, lemon juice) with feta (must be pasterized, in US it usually is), toasted whole wheat bread with margarine and mozarella cheese
- toasted whole wheat bread with avocado spread (avocado, tomato, lemon, parsley chopped and mixed together)
- toasted whole wheat bread with sardine spread (sardines in a can, cream cheese, ketchup)
- Broccoli soup (recipe attached at the end)
- Eggs (omelette, scrambled), with spinach
- Strawberry milk shake
- Raspberries, blueberries (sometimes with ice cream :))
- Dried fruit
Few months ago my caring mom sent me a great book about healthy eating during pregnancy. It not only contains smart advices about what to eat and what to avoid but also great recipes plus daily menu by month of your pregnancy. Highly recommended!
Fiona Wilcock: Tehotenska kucharka - zdrava strava pre nastavajuce maminky
Computer Press, a.s.
2008
And here is few of my favorite recipes from the above mentioned booked:
Broccoli soup with mint (contains beta carotene, calcium, folats, iron a vitamin C)
2 soup spoons of olive oil
2 onions
750g broccoli
750ml milk
250ml water
1 cube of vegetarian bouillon
5 leaves of fresh mint
salt and pepper
In a large pot roast onion, cover and cook on medium heat for 5 minutes. Add broccoli and cook another 3-5 minutes. Pour milk and water, add cube of bouillon and mint leaves. Slowly get to boil, steer, cover and let cook for 20-25 minutes or until the onion and broccoli becomes soft. Put to the mixer and mix until smooth. Put to a clean pot, heat up slowly and add salt and pepper. Serve with croutons.
Penne with salmon and asparagus (folats, omega 3, proteins a vitamins A, C and D)
200g penne pasta
100g asparagus cut into small pieces
200g salmon without skin cut into cubes
juice and graded skin of 1/2 lemon
2 soup spoons of dutch sauce
salt and pepper
graded parmesan cheese
Cook the pasta. Put the asparagus and salmon to steam above the pasta for last 4 minutes of cooking. In the meanwhile mix the lemon juice with graded lemon skin and dutch sauce, add black pepper. Drain the pasta, add the sauce and carefully mix in the salmon and asparagus. Serve decorated with parmesan cheese.
Fruit cocktail with raspberries and yogurt (calcium, folats, riboflavin and vitamins B and C)
100g fresh or frozen raspberries
3 soup spoons of yogurt
1 tea spoon of honey
1 dessert spoon of sugar
100ml low-fat milk
Mix the raspberries in the mixer until they become puree, add rest of the ingredients and mix it all together.
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