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Nutrition Education

Eating Well in Pregnancy

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Eating Well in Pregnancy.

Pregnancy is an important time to be focusing on your health and on eating well so both mum and baby get all they need to grow.

However pre-pregnancy is as important, you want your body to be in tip top form and able to provide the baby with all it needs, then continue eating well into pregnancy and throughout breastfeeding.

 

Top tips:

  • Reduce or cut out alcohol pre-pregnancy.
  • Super sizing your fruit and veggies, aim for more than 5 portions a day.
  • Take 400 µg of folic acid every day pre-pregnancy and for the first 12 week of pregnancy.
  • Wash all fruit, veggies and salads to remove any traces of soil which could contain toxoplasma.
  • Go wholegrain as often as possible with bread, pasta, rice and other starchy foods.
  • Up your iron stores by eating red meat, green leafy veggies, fortified breakfast cereals, dried fruit, nuts, seeds, tofu, pulses and beans regularly.
  • Eat regular meals and keep snacks healthy.

The big pregnancy myth is that you need to eat enough for 2. Unfortunately this isn’t true! The body becomes more efficient at using the food you give it. So you don’t need to eat any extra until the second and third trimester when you may need 2-300 kcals extra a day.

 

There are several foods that you need to stay away from when pregnant:

  • Mould ripened cheese (brie, camembert, goats cheese that has a hard rind).
  • Soft blue cheese (Danish blue, gorgonzola, roquefort).

Cheese made with mould can contain listeria, listeriosis can cause miscarriage and increase the risk of still birth.

  • Eggs should be well cooked, raw and undercooked eggs can cause salmonella poisoning. Avoid home made mayonnaise as well.
  • Pate can also contain listeria.
  • Raw and undercooked meat.
  • Liver, liver pate, liver sausage and other liver products, these contain high levels of vitamin A which can cause birth defects.
  • Alcohol should be avoided due to fetal alcohol syndrome.
  • Caffeine should be limited to no more than 200mg per day (2 mugs of tea or instant coffee, 1 mug filter coffee). Watch out for caffeine in energy drinks, chocolate, hot chocolate and cola drinks.
  • Sword Fish, shark and marlin should be avoided due to the levels of mercury they can contain, oily fish should be limited to 2 portions a week due to the levels of PCB’s and dioxins (pollutants) in them.
  • Shellfish should only be eaten when properly cooked as these can also cause food poisoning.

 

 

Family Meals, Gluten Free, Recipes, Wheat Free

Frittata, Frattati, Frittato

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Frittata. It’s a great word. Try playing around with it in your mouth. It lends itself to all kinds of twists and turns.

In our house Frittata night usually means it’s been a busy day, the cook of the house is tired and something quick and easy is needed for dinner. This recipe is satisfying to make, satisfy to cook and satisfying to eat. Plus it’s healthy, packed with high quality protein and plenty of colourful veggies. If you are the type of person who eat with their eyes then this will not fail to disappoint.

Personally I think the fresher the eggs the better. We have chickens so are very spoilt. Eggs provide a great protein source, in fact eggs are the benchmark for protein against which other protein foods are compared to.  they also contain zinc, iodine and phosporus along with the fat soluble vitamins A,D and E. Although eggs do contain about 11% fat, about half of this is monounsaturated, the healthy fat.

Onto the recipe. This is great served warm, straight from the pan with salad or cold the next day for lunch.

Recipe:

Serves 2 plus 1 toddler (withe leftovers for lunch)

5 eggs

A mix of veggies (e.g. peas, diced carrot, diced onion, finely chopped green beans and cherry tomatoes)

2 medium sliced and diced potatoes or sweet potatoes

rapeseed oil

mixed herbs

salt and pepper

  • Drizzle about 1/2 tbsp oil into a pan and saute the potatoes first.
  • After a out 5 minutes add the rest of the veggies and saute for another 3-5 minutes. Add a splash of water if it starts to stick.
Dietitian UK: Veggie and Sweet potato being Sauteed.
Dietitian UK: Veggie and Sweet potato being Sauteed.
  • Meanwhile beat the eggs, add the seasoning and herbs.
  • Spread the veggies out in the pan and try to arrange them a little so there is an even mix of them across the pan.
  • Pour the eggs into the pan and swirl it around a little so the veggies are covered.
Dietitian UK: Frittata cooking.
Dietitian UK: Frittata cooking.
  • Cook for 5 on a medium heat  and then put under the grill to cook the top surface. Cook until the top is golden and firm to the touch.
Dietitian UK: Fully Cooked Frittata
Dietitian UK: Fully Cooked Frittata
Nutrition Education

Eating Well in Pregnancy

2 Comments

Eating Well in Pregnancy

Pregnancy is an important time to be focusing on your health and on eating well so both mum and baby get all they need to grow.

However pre-pregnancy is as important, you want your body to be in tip top form and able to provide the baby with all it needs, then continue eating well into pregnancy and throughout breastfeeding.

Top tips:

  • Reduce or cut out alcohol pre-pregnancy.
  • Super sizing your fruit and veggies, aim for more than 5 portions a day.
  • Take 400 µg of folic acid every day pre-pregnancy and for the first 12 week of pregnancy.
  • Wash all fruit, veggies and salads to remove any traces of soil which could contain toxoplasma.
  • Go wholegrain as often as possible with bread, pasta, rice and other starchy foods.
  • Up your iron stores by eating red meat, green leafy veggies, fortified breakfast cereals, dried fruit, nuts, seeds, tofu, pulses and beans regularly.
  • Eat regular meals and keep snacks healthy.

The big pregnancy myth is that you need to eat enough for 2. Unfortunately this isn’t true! The body becomes more efficient at using the food you give it. So you don’t need to eat any extra until the second and third trimester when you may need 2-300 kcals extra a day.

There are several foods that you need to stay away from when pregnant:

  • Mould ripened cheese (brie, camembert, goats cheese that has a hard rind).
  • Soft blue cheese (Danish blue, gorgonzola, roquefort).

Cheese made with mould can contain listeria, listeriosis can cause miscarriage and increase the risk of still birth.

  • Eggs should be well cooked, raw and undercooked eggs can cause salmonella poisoning. Avoid home made mayonnaise as well.
  • Pate can also contain listeria.
  • Raw and undercooked meat.
  • Liver, liver pate, liver sausage and other liver products, these contain high levels of vitamin A which can cause birth defects.
  • Alcohol should be avoided due to fetal alcohol syndrome.
  • Caffeine should be limited to no more than 200mg per day (2 mugs of tea or instant coffee, 1 mug filter coffee). Watch out for caffeine in energy drinks, chocolate, hot chocolate and cola drinks.
  • Sword Fish, shark and marlin should be avoided due to the levels of mercury they can contain, oily fish should be limited to 2 portions a week due to the levels of PCB’s and dioxins (pollutants) in them.
  • Shellfish should only be eaten when properly cooked as these can also cause food poisoning.

 

This post was written for Slimsticks.

Gluten Free, Recipes, Wheat Free

Fresh, Fresh, Frittata.

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I love summer. Firstly because I am so not built to enjoy a cold climate, the first sign of chillier days and the jumpers, fur lined boots and gloves come out. I end up wearing gloves inside and out when it’s properly cold. But I also love summer produce. Especially anything that I can get to grow in my garden. Having had a baby this year I’ve not managed to be as green fingered as I’d like, but we’ve still done quite well with white and red currants, plums coming out of our ears, greengages, carrots, tomatoes, lettuce, spinach, potatoes, kale, onions and courgettes. A post to come on the courgettes as they deserve it, I have a bountiful harvest of them.

Last night after a tiring day with a teething baby I set about thinking up a quick, easy, healthy dinner that required minimal thought and energy. Here’s what I came up with….

A fresh frittata using eggs laid that morning by our resident chickens, kale, courgettes and herbs from the garden and all the leftovers I could find in the fridge. Frittata’s are great for using up leftovers. Served it up with a salad using some home grown lettuce and a quickly made coleslaw. Yum and super healthy.