When new is coming! Pregnancy nutrition

September is in full bloom and i have to admit it is one of my favourite months of the year. The air is still pretty warm, trees are green and everything has kinda new beggining. Shools, courses, jobs, challenges. I kind of have ” New years resolutions ” set of mind always in september.

This year is certainly special as we have just moved in to our new apartment and because we are expecting a baby. Talking about new start!

The apartment feels wonderful because it is bigger and has amazing kitchen. In contrary to older one - we are totally into getting the stuff we really want. Different furnitures and details that will make it our home nest.

Expecting a baby - for the first time - is the most exiting.

I am feeling really good now and enjoying this 2nd trimester of pregnancy.

Any of you pregnant women out there?

As a nutrition advisor i alwyas wanted to work with women who are waiting for babies. Our bodies and minds go through a lot of changes. Sometimes those changes feel good and the other times not necessarily.

Even though we cannot have a full control over our hormons, we can help ourselves with easing up on some symptoms with some simple actions.

We can make healthy choices like:

Eating nutritious food

Being physical activ everyday

Take time for relaxation

Reach for social support from family members and friends

Reach for help of a nutrition advisor

Those actions can help us through those very different times. And we - pregnant women should remember those moments as somehting positive and joyful.

This is why i will focus a little bit more now on nutrition for pregnant women right now - as i go through everything myself and can relate to you.




With a growing baby we need some extra vitamin boost. This is one of the most asked questions - what extra vitamins i should take when pregnant?

In this post i will focus on folic acid.

It is an absolut number one and we can start taking it even when you are planning a baby.

Why? It reduces chances of your baby getting brain and spine defects, because it has an important role on blood production. Really important then!

You should be taking extra supplement of 400 g folic acid everyday until the 12th week of pregnancy. After that you can continue if you still have some tablets left but the most important are those 12 first weeks.

Folic acid comes naturally in leafy dark green vegetables, brown rice, broccoli, peas, chickpeas and kidney bean, banans, citruses, nuts, seeds and avokado. You should always add those products to your meals throughout whole pregnancy but in those first 12 weeks it is still not enough. So take your supplements.

Here is todays recipe for a Loaded sweet potato, packed with folic acid!

Another great thing about this dish is that it is budget friendly! So we can afford all that baby gear shebang… :)




Loaded sweet potato for future mammas! and thier families too..

Ingredients

  • 1 sweet potato 160 grams

  • 1 tsp extra virgin olive oil 5 mls

  • 1 chopped spring onion 15 grams

  • 1/2 clove Minced Garlic 1.5 grams

  • 60 g tinned red kidney beans

  • 1/4 cup corn kernels fresh or tinned (40 grams)

  • 1/4 tsp chilli powder 0.25 grams

  • 1 tsp lemon juice 5 mls

  • 1/4 diced avocado 30 grams

INSTRUCTIONS

  1. Drain and rinse the beans.

  2. Pierce holes in the sweet potato with a fork or skewer. Place in a microwave steamer, with a small amount of water and microwave on high for 7-10 minutes (the time will depend on microwave and size of sweet potato), or until it is lightly tender.

  3. Set the sweet potato aside to cool slightly. Once cool to touch, cut in half lengthways and scoop out the flesh so there is only a thin layer of flesh remaining lining the edges. Set aside.

  4. Heat olive oil in a frying pan over medium heat. Add onion and garlic to the pan and cook until tender. Add beans, corn and chilli powder (feel free to omit for little ones) and cook until warmed through. Add sweet potato flesh and stir through.

  5. Divide bean mixture into each sweet potato skin half and serve topped with diced avocado and lemon juice.

  6. Note: if you can’t find a small sweet potato, approximately 160g, then use a larger one and serve one half per person, rather than a whole sweet potato per serve.

RECIPE NOTES

355 calories per serve


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