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{1}THE HEALTHY PREGNANCY EATING & EXERCISE PLAN

EATING & EXERCISE PLAN

THE HEALTHYPREGNANCY

INCLUDES RECIPES FOR MEALS, SNACKS, TREATS & SMOOTHIES


ALL RIGHTS RESERVED. This book contains material protected under International and Federal Copyright Laws and Treaties. Any unauthorized reprint or use of this material is prohibited. No part of this book may be reproduced or transmitted

in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system without express

written permission from the author / publisher.

Disclaimer: This material is for reference only and not intended to replace the advice of a medical professional. Always speak to your doctor before

taking any supplements, changing your diet or undertaking any exercise program. The Healthy Mummy Pty shall have no liability or responsibility to

any person or entity with respect to any loss or damage caused, or alleged to be caused, directly or indirectly by the information contained herein. The

information detailed in this book is accurate at the time of publication.


Welcome . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

WHAT TO EAT IN PREGNANCY . . . . . . . . . . . . . . . . . . 7

How much should I eat? . . . . . . . . . . . . . . . . . . . . . . 8

What is a serve? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

Nutrition requirements in pregnancy . . . . . . . . . . . . .12

Weight gain: how much is normal?. . . . . . . . . . . . . . .14

Overeating: how to prevent it . . . . . . . . . . . . . . . . . .16

Overcome morning sickness . . . . . . . . . . . . . . . . . . .19

Coping with cravings. . . . . . . . . . . . . . . . . . . . . . . . . 20

Healthy snack swaps to stop the cravings . . . . . . . 22

Gestational diabetes . . . . . . . . . . . . . . . . . . . . . . . . . 23

Off the menu: foods to avoid during pregnancy . . . . . . . . . . . . . . . . . . . . . . . . . . 25

KEEPING ACTIVE . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26

Recommended exercises during pregnancy . . . . . . 27

The Healthy Mummy Pregnancy Exercise Plan . . . . . . . . . . . . . . . . . . . . . . 28

7 DAY MEAL PLAN . . . . . . . . . . . . . . . . . . . . . . . . . . 42

The Healthy Mummy 7 Day Pregnancy Meal Plan . . . . . . . . . . . . . . . . . . . . . . . . 43

Shopping list . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45

7 Day pregnancy meal planner . . . . . . . . . . . . . . . . .47

RECIPES

Herbed mushroom with scrambled egg & parmesan . . . . . . . . . . . . . . . . . . . . . . . . . . . 49

Chicken rice paper rolls . . . . . . . . . . . . . . . . . . . . . . 50

Tamari ginger chicken with greens . . . . . . . . . . . . . . .51

Pumpkin pancakes with yoghurt. . . . . . . . . . . . . . . . .52

Vermicelli salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53

Thai green chicken curry . . . . . . . . . . . . . . . . . . . . . . 54

THE HEALTHY PREGNANCY EATING & EXERCISE PLAN

54

contents

93

Vanilla porridge with blueberry compote . . . . . . . . 55

Chicken & mango salad . . . . . . . . . . . . . . . . . . . . . . 56

Beef burger with salsa . . . . . . . . . . . . . . . . . . . . . . . . .57

Avocado & tomato on toast . . . . . . . . . . . . . . . . . . 58

Roasted mushroom salad . . . . . . . . . . . . . . . . . . . . . 59

Ocean trout & soba noodle salad . . . . . . . . . . . . . . 60

Fruit salad & yoghurt . . . . . . . . . . . . . . . . . . . . . . . . . .61

Edamame & soba noodle salad . . . . . . . . . . . . . . . 62

Lamb pizza with cauliflower base . . . . . . . . . . . . . 63

Eggs baked in tomatoes . . . . . . . . . . . . . . . . . . . . . . 64

Tuna salad pocket . . . . . . . . . . . . . . . . . . . . . . . . . . 65


contents

Poached chicken, pear & walnut salad . . . . . . . . . 66

Fruit & muesli . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .67

Beetroot, orange & mint salad . . . . . . . . . . . . . . . . . 68

Baked salmon with steamed greens . . . . . . . . . . . . 69

HEALTHY SNACKING . . . . . . . . . . . . . . . . . . . . . . . . . 70

SWEET TREATS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .74

No-bake choc berry tart . . . . . . . . . . . . . . . . . . . . . .75

Choc-banana oat cookies . . . . . . . . . . . . . . . . . . . . .76

Black forest trifle . . . . . . . . . . . . . . . . . . . . . . . . . . . . 77

Clever chocolate mousse . . . . . . . . . . . . . . . . . . . . .78

Chocolate coconut crumble . . . . . . . . . . . . . . . . . . 79

Chocolate & goji berry muffins . . . . . . . . . . . . . . . . 80

Chocolate fudge bites . . . . . . . . . . . . . . . . . . . . . . . 81

SMOOTHIE 101 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 83

The Healthy Mummy Pregnancy Smoothie: frequently asked questions . . . . . . . . . . . . . . . . . . . 84

Power-packed smoothie extras . . . . . . . . . . . . . . . . 85

Milk to use in your smoothies . . . . . . . . . . . . . . . . . . 86

Plant milks & milk alternatives . . . . . . . . . . . . . . . . . . 87

Morning sickness smoothie . . . . . . . . . . . . . . . . . . . 88

Energy-boosting pregnancy smoothie . . . . . . . . . . . 89

Leg cramp smoothie . . . . . . . . . . . . . . . . . . . . . . . . . 90

Headache frappe . . . . . . . . . . . . . . . . . . . . . . . . . . . 91

Iron-boosting smoothie . . . . . . . . . . . . . . . . . . . . . . 92

Immune-boosting smoothie . . . . . . . . . . . . . . . . . . . 93

Pregnancy protein-boosting smoothie . . . . . . . . . . 94

Ultimate pregnancy nutrient-booster . . . . . . . . . . . . 95

Contact us on [email protected] or join us on Facebook at www.facebook.com/healthymummy

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NewPregnancy Formula pregnancy

Smoothie

A NUTRITIOUS SMOOTHIE MADE WITH WHOLE FOODS DESIGNED TO HELP SUPPORT

A HEALTHY PREGNANCY ☛ Ideal as a snack in pregnancy

☛ Complements your pregnancy vitamins

☛ Contains essential ingredients to support pregnancy

☛ High in protein and calcium

☛ Contains probiotics and is a good source of fibre

☛ Made from high quality dairy, sourced from grass-fed cows

☛ Free from fructose, artificial sweeteners and flavours


Pregnancy is such an exciting time, and feeling your body bloom as your baby grows and develops is a truly joyous experience.

However, pregnancy can also be a very confusing time. There's so much information out there and it can be hard to wrap your head around which advice to follow. The experts are often most clear on what not to do, leaving mums-to-be feeling unsure of what they should be doing to keep themselves and their babies healthy.

This book aims to take some of the confusion out of pregnancy, giving clear guidelines on how to stay in your best possible health: what to eat, how to move and how to tackle some of the challenges of pregnancy, such as cravings and nausea.

Congratulations on embarking on this amazing journey. We hope we can help you on your way!

RhianAND THE HEALTHY MUMMY TEAM

HELLO...

welcome

http://www.losebabyweight.com.au

http://WWW.LOSEBABYWEIGHT.COM.AU


THE FOOD YOU EAT DURING PREGNANCY DIRECTLY AFFECTS THE HEALTH OF YOUR BABY

AND ITS DEVELOPMENT. THE RIGHT FOOD CHOICES WILL GIVE YOUR BABY A GREAT START IN LIFE AND MAY HELP YOU AVOID

MANY PREGNANCY PROBLEMS.

WHAT TO EAT IN

PREGNANCY

WHAT ARE YOU FEEDING YOUR BABY?During your pregnancy, you are your bub's only source of nourishment, which makes a healthy diet so important, both for your developing baby and for your own wellbeing. There's no complicated formula for a healthy diet in pregnancy – in fact, the basic principles of healthy eating are the same: in short, eating a variety of different foods every day to get the right balance of nutrients. Not only will eating a variety of foods keep you feeling healthy during pregnancy, but it will help to establish the essential building blocks of growth and overall health for your baby.

food & you


HOW MUCH SHOULD I EAT?

Women are often encouraged to “eat for two” during pregnancy, but this shouldn't be taken too literally! While it's important to meet the nutritional needs of both mum and baby, this doesn't mean eating twice as much. Surprisingly there is only a small increase in the amount of energy (calories) you need to eat while you are pregnant. During the first trimester, a woman’s energy intake should remain roughly the same, so extra food is not required. It’s only in the second and third trimesters that energy needs increase, but only slightly.

To meet the extra energy and nutrient requirements during this time, it’s recommended that pregnant women consume an extra 2 ½ serves of wholegrain foods per day (about 300 cal/1255kJ), as well an extra serve of lean meats and/or meat alternatives per day (about 120-140 cal/500-600kJ).

Overall this equates to approximately an extra 400 calories (1674kJ) a day. If you're overweight or underweight, you may need more or less than this. Speak to your doctor or midwife for further advice.

Vegetables and legumes/

beans

Fruit Wholegrain and/or

high-fibre cereal

varieties

Lean meats & poultry, fish, eggs, tofu, nuts

and seeds, and legumes/

beans

Milk, yoghurt, cheese and/or

alternatives, (mostly

reduced fat)

Additional serves from the five food groups

OR unsaturated spreads and oils OR discretionary

choices

Women (19-50 yrs)

recommended serves per day

5 2 6 2 ½ 2 ½ 0-2 ½

PREGNANT WOMEN

recommended serves per day

5 2 8 ½ 3 ½ 2 ½ 0-2 ½

Your focus should be on eating nutrient-rich foods and making sure every mouthful counts. The table below, from the Australian Guide to Healthy Eating (2013), outlines the recommended serves from each food group for pregnant women, to ensure enough energy and nutrients for themselves and their growing baby.

WHAT DOES 400 CALORIES

LOOK LIKE?

☛ 2 slices wholemeal bread: 95cal (795kJ)

☛ 1 slice (30g) reduced-fat cheese: 58cal (243kJ)

☛ Mixed raw nuts (30g): 183cal (766kJ)

Total: 431 cal (1803kJ)

food & you


WHAT IS A SERVE? YOUR EASY REFERENCE GUIDE

VEGETABLESA serve of vegetables is about 75g: 25-85 calories (105-356kJ)

☛ ½ cup of cooked green and/or orange vegetables (such as broccoli, spinach, carrots, pumpkin)

☛ ½ cup of cooked, dried or canned beans, peas or lentils (preferably with no added salt)

☛ 1 cup of green leafy or raw salad vegetables

☛ ½ cup of sweet corn

☛ ½ medium potato or other starchy vegetable (such as sweet potato, taro, cassava)

☛ 1 medium tomato

FRUITA serve of fruit is about 150g: 85 calories (356kJ)

☛ 1 medium apple, banana, orange or pear

☛ 2 small apricots, kiwifruit or plums

☛ 1 cup diced or canned fruit (with no added sugar)

Or occasionally as a substitute for other foods in the group

☛ ½ cup (125ml) 100% fruit juice (no added sugar)

☛ 30g dried fruit (such as 4 dried apricot halves or 1½ tablespoons of sultanas)

GRAINS & CEREALSA serve of grain-based* foods is about 120 calories (502kJ)

☛ 1 slice of bread (40g)

☛ ½ medium roll or flatbread (40g)

☛ ½ cup cooked rice, pasta, noodles, barley, buckwheat, semolina, polenta, bulgur or quinoa (75-120g)

☛ ½ cup cooked porridge (about 120g)

☛ ²∕³ cup wheat cereal flakes (30g)

☛ ¼ cup muesli (30g)

☛ 3 crispbreads (35g)

☛ 1 crumpet (60g), 1 small English muffin or 1 plain scone (35g)

*Choose mostly wholegrain and/or high-fibre varieties

food & you


LEAN MEAT, POULTRY, FISH, EGGS, TOFU,

NUTS, SEEDS & BEANSA serve of lean meat or poultry, fish, eggs, tofu, nuts and seeds, and/or legumes is about 120-145 calories (500-607kJ)

☛ 65g cooked lean meat (about 90-100g raw weight): beef, veal, lamb, pork, kangaroo or goat

☛ 80g cooked poultry (about 100g raw weight): skinless chicken or turkey

☛ 100g cooked fish fillet (about 115g raw weight) or 1 small can of fish

☛ 2 eggs (120g)

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

☛ 170g tofu

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

MILK, YOGHURT, CHEESE & ALTERNATIVES

A serve of milk, yoghurt, cheese and alternatives is about 120-145 calories (500-607kJ)

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

☛ ½ cup (125ml) evaporated milk

☛ 2 cheese slices or a 40g piece of hard cheese

☛ ½ cup (120g) ricotta cheese

☛ ¾ cup (or 200g tub) yoghurt

☛ 1 cup (250ml) soy, rice or oat milk containing at least 100mg of added calcium per 100ml

*Choose mostly reduced-fat varieties.

LACTOSE INTOLERANT? GET YOUR CALCIUM FROM: ☛ 100g (about ½ cup)

raw almonds with skin

☛ 45g sardines, canned in water (about 1-2 sardines)

☛ 75-80g (about ¹∕³ cup) canned pink or Australian salmon with bones

food & you


DID YOU KNOW,THE HEALTHY MUMMY

PREGNANCY SMOOTHIE PROVIDES A BOOST OF ESSENTIAL NUTRIENTS,

INCLUDING FOLATE, IRON, CALCIUM, B VITAMINS

AND ZINC?


SPECIFIC NUTRITIONAL REQUIREMENTS DURING PREGNANCY

Folate for baby’s development

Folate (or folic acid) is important in preventing birth defects. Many foods contain folate, but in small amounts. Therefore, as well as eating foods rich in folate, women who are planning to conceive are recommended to take a folic acid supplement providing at least 400 micrograms for one month before becoming pregnant and during the first three months of pregnancy. A supplement in addition to a folate-rich diet will ensure the recommended daily intake of 600 micrograms is met.

Iodine to help metabolism

Iodine is a naturally occurring mineral needed by the thyroid gland in order to make thyroxine, a hormone that regulates metabolism. Mild to moderate iodine deficiency during pregnancy can affect the baby's brain and nervous system

development and lead to learning difficulties and impaired motor skills in childhood. Some women may need to take an iodine supplement. Always speak to your doctor first.

Iron for energy

During pregnancy, your requirement for iron will almost double! A lack of iron can result in anemia, which can lead to excessive tiredness and fatigue. Your body becomes more efficient at absorbing iron in pregnancy, so if you start with good stores and include plenty of iron-rich foods in your diet, you may not need a supplement, which can cause constipation.

Omega-3 fats

The benefits of omega-3 fatty acids are well known; research shows that these are valuable for an unborn baby's development, particularly their brain, eyes and

nervous system. The best sources of omega-3s are oily fish such as salmon, tuna and mackerel. Other good sources include walnuts, chia seeds, flaxseeds, eggs and lean meat. A number of foods are also fortified with omega-3s, including some bread, yoghurt, cereal and soy milk. Experts recommend 2-3 servings of fish per week (mostly species with low levels of mercury, such as salmon or canned tuna).

What about supplements?

A balanced diet is the best way to receive all the necessary nutrients, but vitamin, mineral or fish oil supplements can also be beneficial. Besides folate, supplementary sources of iron, iodine and fish oils may be required. Pregnant women should only take supplements on their health care provider’s recommendation, and as part of (not instead of) a healthy diet.

EATING FOODS RICH IN VITAMIN C, SUCH AS CITRUS FRUITS, TOMATOES, BERRIES AND SWEET POTATOES, ENHANCES IRON ABSORPTION.

tip

As pregnancy places extra nutritional demands on your body, pregnant women need to be particularly mindful of the quality of their diet. Some of the most

important nutrients during pregnancy include folate, iodine and iron.

food & you


WHERE TO FIND THE NUTRIENTS YOUR BABY NEEDS

FOLATE-RICH FOODS☛ Wholegrains e.g. rye,

whole wheat, barley☛ Beans and legumes☛ Broccoli☛ Spinach☛ Citrus fruit☛ Legumes☛ Fortified breakfast cereals

IODINE-RICH FOODS☛ Fish☛ Lean red meat☛ Eggs☛ Dairy products ☛ Iodised salt (use sparingly)

IRON-RICH FOODS☛ Lean red meat☛ Skinless poultry☛ Legumes☛ Fish☛ Tofu☛ Eggs☛ Nuts and seed☛ Wholegrain breads

and cereals☛ Leafy greens☛ Iron-fortified

breakfast cereals.

While supplements can be an important part of prenatal care, it is ideal to get as much of your essential nutrients from your diet as possible.

These foods are rich in key minerals for a healthy pregnancy.

food & you


WEIGHT GAIN: HOW MUCH IS NORMAL?Many women fear the inevitable weight gain of pregnancy, even though it is completely normal. How much weight you need to gain depends on various factors, including your

age, current state of health, and pre-pregnancy weight or body mass index (BMI).

Optimal weight gain

For women in a healthy weight range, the recommended average weight gain is 12kg. You can expect to put on around 1-2kg in the first trimester and about 1-2kg each month after that. The important thing to keep in mind is that most of the weight gained is not body fat. Your baby at full term makes up about one-third of this weight and the rest of the weight gain is distributed between the uterus, placenta, blood volume, amniotic fluid and breast tissue. This extra weight provides an optimal support system for the growth and development of your baby.

Underweight vs overweight

If you are underweight or have a low body mass index (BMI), you will need to gain a bit more weight (between 12.5kg and 18kg) as

inadequate weight gain may increase the risk of preterm birth. Conversely, if you are above your recommended weight range, you will be encouraged to put on a little less weight than average, as gaining too much weight during pregnancy can also be problematic for you and the baby. It’s really important to get the balance right.

Remember, pregnancy is NOT the time to start dieting or trying to lose weight. Dieting to lose weight during pregnancy can be hazardous to you and your baby, particularly as a weight loss regimen may restrict important nutrients. Use healthy lifestyle habits – gentle exercise and mindful, nutrient-focused eating –to manage your pregnancy weight gain, support your baby's health and make it easier to lose baby weight after the birth of your baby.

Obesity-related health risks for mothers

Women who are overweight or obese during pregnancy may face several possible health risks, including high blood pressure, gestational diabetes, a large baby (macrosomia) and the necessity of a caesarean section, as well as difficulty losing weight after the baby is born, which can also increase a mother's long-term risk of diabetes, heart disease and some cancers.

Obesity-related health risks for the baby

The developing foetuses of overweight or obese women are also at increased risk of health problems, including birth defects and childhood obesity. Speak to your doctor or midwife if you have any concerns at all about your weight level..

MAKE SURE YOU ARE NOT 'EATING FOR TWO' BY CONSUMING DOUBLE SERVES. THE KEY IS TO BALANCE YOUR NUTRITIONAL NEEDS WITH HEALTHY WEIGHT GAIN.

tip

food & you


RECOMMENDED TOTAL & RATE OF WEIGHT GAIN DURING PREGNANCY*

*Figures are calculated on pre-pregnancy BMI**Calculations assume a 0.5-2kg weight gain in the first trimesterSOURCE: Institute of Medicine 2009

Pre-pregnancy BMI (kg/m2) Total weight gain in kg Rates of weight gain** 2nd and 3rd trimester

in kg/week

Underweight (<18.5)

12.5-18 0.51 (0.44-0.58)

Normal weight (18.5-24.9)

11.5-16 0.42 (0.35-0.50)

Overweight (25-29.9) 7-11.5 0.28 (0.23-0.33)

Obese (>30) 5-9 0.22 (0.17-0.27)

Twin pregnancy 15.9-20.4 0.7

Triplet pregnancy 22.7 -

food & you


1. Slow down: Eating slowly will give your body the time it needs to send a message to your brain when you’re full. To help you slow the pace, place your cutlery down between each bite, or try chewing your food at least 12 times before swallowing. This brings mindfulness to meal times and encourages you to savour your food.

2. Get organised: When your diet feels like a guessing game, you're less likely to make smart decisions at mealtimes. Before the busy week begins, take 10 minutes to plan ahead. Develop a weekly menu plan, write a shopping list and stick to it! Also set aside some time each week to cut up fresh fruit and vegetables and put them in containers in the fridge. When you start to feel hungry, grab one of the containers and eat a healthy snack instead of hitting the nearest vending machine or reaching for a bag of chips.

OVEREATING: HOW TO PREVENT IT?It's easy to overeat, especially during pregnancy, when you're likely to feel more hungry than usual. This is normal, as the enormous hormonal shifts taking place during pregnancy can trigger a variety of changes which can

impact on your appetite and energy levels. Overeating on the odd occasion is not such an issue, but overindulging on a regular basis can result in excessive weight gain, which can lead to a number of health concerns for mother and baby alike. A sensible approach is to eat

to satisfy your appetite and continue to monitor your weight. Follow these seven simple tricks and tips to avoid overeating.

food & you


3. Stay hydrated: Dehydration causes you to believe you need to eat when you're really just thirsty. Before you give in to a craving, try drinking a glass of water and waiting 10 minutes. Water is an excellent beverage choice for mums-to-be; it's natural and helps women to rehydrate without consuming calories and added sugars.

4. Take a seat: Not only will your feet thank you, but sitting down to eat (at the table,not your desk!) ensures you focus on your food. You'll be able to slow down, enjoy your meal, and feel more satisfied by what's on your plate.

5. Eat frequently: Waiting too long to eat can send you on an emergency hunt for high-energy food, defeating your healthy intentions. What's more, when you arrive at a meal feeling famished, you're much more likely to overdo it, eating too fast and too much, even of the healthy stuff. Regular eating keeps blood sugar and energy stable, which prevents you feeling an extreme need for fuel. Aim to eat every 4-5 hours – three main meals and quality snacks – to keep your hunger in check.

6. Fantastic fibre: Not only is fibre a real asset in keeping you regular, it also fills you up without adding unnecessary calories; fibre-packed meals and snacks are thus the perfect solution for overeating. During pregnancy, when resisting sugary and refined foods becomes especially difficult, eating a fibre-rich meal is a great solution. Apart from eating plenty of fresh fruit and vegetables, opt for whole grains; think brown rice, quinoa, buckwheat, oats and wholegrain breads and wraps.

7. Power up with protein: As with fibre, getting enough protein in your diet will make you feel full and satisfied. Protein in foods positively affects your baby’s growth, including their brain. It also helps your breast and uterine tissue to grow during pregnancy, and it plays a helpful part in increasing your blood supply. In general, a healthy balanced diet will provide enough protein to meet your needs during pregnancy, however the Australian Guide to Healthy Eating recommends an extra serve of protein per day for mums-to-be. To achieve this, ensure your breakfast, lunch, dinner and snacks all have a decent amount of protein in them. Quality sources of protein include lean red meat, skinless poultry, fish, nuts and seeds, eggs, tofu and legumes (beans, chickpeas, lentils).

HOW MUCH WATER SHOULD

I DRINK?Optimal hydration is needed to form the amniotic fluid that surrounds the baby, support mum's increase in blood volume and produce breastmilk. Adequate hydration can also help to alleviate common pregnancy-related conditions, such as constipation. Although most people would benefit from drinking at least two litres of water every day, exactly how much water you need depends on how rapidly you’re losing it. This is influenced by factors such as your health, the weather, how active you are and your age.

food & you


HEALTHY SNACK: TRY MIXING UP A HEALTHY

MUMMY PREGNANCY SMOOTHIE TO CALM HUNGER PANGS FAST.

PACKED WITH PROTEIN AND FIBRE, PLUS VITAMINS AND MINERALS

ESSENTIAL IN PREGNANCY, IT'S A GREAT WAY TO GET A NUTRIENT-PACKED ENERGY

FIX WITHOUT OVEREATING.


The best treatment for morning sickness is still unclear. However, evidence points to the consumption of ginger and vitamin B6 supplements as the most effective ways of alleviating the symptoms. Foods rich in vitamin B6 include unprocessed meats, wholegrains, vegetables and bananas. Always talk to your doctor or midwife before taking any supplements. While every woman's experience with morning sickness is different, many women may find they get some relief from the following suggestions:

OVERCOME MORNING SICKNESSMorning sickness (misnamed, as it can occur at any time of day) is a condition that affects more than half of all

pregnant women. The symptoms include nausea, vomiting and loss of appetite. The cause is not really known, but

possible causes are high levels of hormones, blood pressure fluctuations and changes in metabolism.

☛ Drink plenty of fluids, especially water. This will help to replenish fluids lost through vomiting and prevent dehydration

☛ Try acupuncture

☛ Avoiding certain trigger foods, especially those with strong smells

☛ Follow a regular eating pattern, such as eating small meals and snacks throughout the day, which ensures your stomach is never empty

food & you

TRY A MORNING SICKNESS SMOOTHIE

(SEE SMOOTHIE SECTION) FOR A HIT OF VITAMIN B6

(IN BANANA) AND GINGER, BOTH OF WHICH HAVE BEEN

SHOWN TO REDUCE NAUSEA.


MYTH: CRAVINGS REPRESENT A NUTRIENT DEFICIENCY

This is false. There is no scientific proof to support the idea that cravings stem from a nutritional deficiency. However, there is evidence to suggest that cravings are driven by hormones in early pregnancy, especially the rise in oestrogen, which may be responsible for changes in appetites. These extreme hormone levels are also thought to alter a woman’s sense of taste and smell, but researchers haven’t been able to link particular hormones to any specific food cravings.

Should you give in to your pregnancy cravings? It depends on what you’re yearning for. It's okay to give in to the occasional food craving, as long as you continue to eat a good variety of healthy foods. However, giving in to your desire for foods that are high in fat, sugar and salt too often may translate into too much weight gain. Try figuring out what it is about the food you’re craving (salty, sweet, cold or crunchy) and satisfy your needs in the healthiest way.

COPING WITH CRAVINGSWhile weight gain is normal and healthy in pregnancy,

cravings for unhealthy treats can result in excessive gains. Here are some tips for balancing your indulgences, so you

can enjoy the food your body wants without guilt.

TIPS TO MANAGE CRAVINGS☛ BE PREPARED Plan and enjoy nutrition-packed

meals and snacks. Be aware of what you’re craving and prepare alternative, healthy foods.

☛ KEEP MOVING Incorporate physical activity into your daily life. Staying active with light cardio, such as walking and swimming, and stretching will help you feel good and keep you committed to leading a healthy lifestyle throughout your pregnancy.

☛ BE MINDFUL OF YOUR EMOTIONS Before you reach for the biscuit jar, ask yourself if you’re hungry or just feeling emotional; we often mistake physical hunger for emotional hunger. Heightened stress and anxiety, and even boredom, may contribute to cravings for comfort foods such as sweets and fatty snacks. Stop and take a few minutes to check in with yourself before you indulge.

☛ REST UP As an expectant mother, you will probably need more sleep than usual and should try to optimise the quality of your sleep. Not only will it help the growing baby, it will also help you manage emotions and cravings. Research has shown that people who are sleep deprived tend to crave junk food more often than healthy foods.

SNACKING CAN BE AN OPPORTUNITY TO BOOST YOUR INTAKE OF FRUITS AND VEGETABLES, AND NUTRIENTS SUCH AS FIBRE. WHEN CHOOSING A HEALTHY SNACK, KEEP AN EYE ON YOUR PORTION SIZES.

tip

food & you

SEE OUR TREATS SECTION FOR SWEET

RECIPES TO HELP ALLEVIATE YOUR

CRAVINGS.


food & you

WHAT IF I AM A VEGETARIAN?

A VEGETARIAN EATING PLAN CAN MEET THE NEEDS OF YOUR PREGNANCY,

AS LONG AS YOU TAKE CARE TO INCLUDE ENOUGH PROTEIN, IRON, VITAMIN B12 AND CALCIUM. TALK TO YOUR DOCTOR OR AN

ACCREDITED PRACTICING DIETITIAN TO MAKE SURE YOU ARE GETTING THE

RIGHT AMOUNT OF NUTRIENTS. YOUR DOCTOR MAY ALSO TELL YOU

TO TAKE VITAMIN SUPPLEMENTS THAT WILL HELP YOU MEET YOUR NEEDS.


SWAP FOR SAVE

Potato crisps (20g)

Air-popped popcorn (20g)

36 CALORIES

Dairy milk chocolate bar

(50g)

Dark chocolate (30g)

114 CALORIES

Sakata rice crackers (25g)

Multigrain corn thins (2 slices)

52 CALORIES

Fruit juice (250ml)

A small piece of fruit

31 CALORIES

2 scoops of ice-cream

2 scoops of fruit-based

gelato90 CALORIES

Banana bread (60g slice)

Raisin toast (1 slice)

96 CALORIES

A 375ml can of soft drink

Sparkling mineral water and fresh

lemon161 CALORIES

A choc-chip muffin (100g)

A tub of natural yoghurt (100g)

343 CALORIES

McDonalds Cafe tall iced latte (full fat milk)

Healthy Mummy Pregnancy Smoothie

with skim milk77 CALORIES

SWAP FOR

HEALTHY SNACK SWAPS TO STOP THE CRAVINGS

food & you


Diabetes is a common condition in which there is too much glucose (sugar) in the blood. This is because the body is either unable to make enough of the hormone insulin, or the insulin is unable to work effectively. Insulin is a hormone that allows your body to break down glucose in your blood to be used as energy. With inadequate insulin, glucose builds up in the blood, leading to high blood glucose levels. If not properly controlled, this condition can lead to problems for both mother and baby.

Who is at risk?

Any pregnant woman can develop gestational diabetes, but risk factors that increase a woman's susceptibility include the following.

☛ Being overweight or obese

☛ Being over 30 years of age

☛ A family history of type 2 diabetes

☛ Having had gestational diabetes during previous pregnancies

☛ Previous babies were large at birth (4kg or greater)

What are the complications?

Poorly controlled diabetes during pregnancy puts the mother at a higher risk of various problems, including pre-eclampsia (pregnancy-induced high blood pressure), premature labour and increased risk of developing type 2 diabetes later in life. As gestational diabetes develops around the 24 to 28 week stage of pregnancy, glucose crosses the placenta, exposing the

baby to high glucose levels. This high sugar level in the baby's blood stimulates the baby's pancreas to produce extra insulin, which may cause the baby to grow larger than usual. As a result, babies are more likely to have a high birth weight and suffer birth trauma.

How can I reduce my risk?

To reduce the risk of developing gestational diabetes, it is important for pregnant women to control their blood glucose levels by maintaining a healthy weight, eating a balanced diet and doing regular physical activity.

Diet tips

☛ Eat small amounts often. Not only will this satisfy your hunger, but it will also help you to maintain a healthy weight.

☛ Spread carbohydrate foods over three small meals and 2-3 snacks each day to help keep blood glucose levels stable.

☛ Include some carbohydrates at every meal and snack. It's important to choose low-glycaemic index (low-GI) carbohydrates. The lower the GI of a food, the slower the blood glucose levels will rise when this food is consumed.

☛ Limit saturated fat by choosing leaner cuts of meat, skinless chicken and low-fat dairy foods, as well as limiting processed and fried foods.

☛ Choose fibre-rich fruit, vegetables, legumes (such as chickpeas, lentils and beans) and wholegrain breads and cereals.

GESTATIONAL DIABETESGestational diabetes is a form of diabetes that occurs specifically during pregnancy,

affecting around 1 in 20 women and potentially endangering mum and bub.

food & you


IMPORTANT INFORMATION ABOUT DETECTION: PREGNANT WOMEN ARE ROUTINELY CHECKED FOR GESTATIONAL DIABETES BETWEEN 24 AND 28 WEEKS OF THEIR PREGNANCY. WOMEN AT INCREASED RISK ARE USUALLY TESTED EARLIER.

note

EXERCISE: ☛ PHYSICAL ACTIVITY HELPS

KEEP BLOOD GLUCOSE LEVELS UNDER CONTROL AND CAN REDUCE THE

LIKELIHOOD OF INSULIN RESISTANCE. AIM FOR 30 MINUTES OF REGULAR PHYSICAL ACTIVITY EACH DAY, SUCH AS WALKING,

SWIMMING, STATIONARY CYCLING OR GENTLE YOGA. IT'S IMPORTANT TO TALK TO YOUR DOCTOR

BEFORE STARTING OR CONTINUING ANY FORM OF PHYSICAL ACTIVITY WHILE PREGNANT.

FOR MORE INFORMATION ON GESTATIONAL DIABETES, VISIT DIABETES AUSTRALIA AT

WWW.DIABETESAUSTRALIA.COM.AU


Some bacteria in food can cause illnesses that harm the unborn baby. Thus, it’s safest to avoid certain foods in pregnancy, including:

☛ Raw and undercooked seafood, meat and eggs

☛ Unpasteurized milk and soft cheeses including brie, feta, camembert, roquefort

☛ Unpasteurised juice

☛ Some types of seafood, including uncooked prawns and oysters

☛ Raw vegetable sprouts, including alfalfa, clover and radish

☛ Pre-prepared foods, including coleslaws or salads

Listeria

Listeria is a bacteria that can cause a type of food poisoning (listeriosis). It is not very common and doesn't usually cause problems for healthy people. But if a pregnant women has it, she may pass it to her unborn baby. This can cause miscarriage, stillbirth, premature birth or make a newborn baby very ill. There may be no symptoms at all, or there may be a fever. Always talk to your doctor or midwife immediately if you have a fever.

Mercury in fish

Although it’s very important to eat fish in pregnancy because it is rich in protein, iodine and beneficial fats, such as omega-3 fatty acids, you need to be careful about which fish you choose. Some fish, such as flake, marlin, swordfish and perch, contain high mercury levels that may harm an unborn baby. These fish should be limited to once a fortnight or avoided in pregnancy. Smaller fish, such as salmon and canned tuna, are safer.

OFF THE MENU: FOODS TO AVOID DURING PREGNANCYWhile most foods are fine to eat when pregnant, some may potentially

harm your baby. The following foods are considered unsafe.

ALCOHOL: IS THERE A SAFE AMOUNT

TO DRINK DURING PREGNANCY?No one really knows the exact answer to this question, which is why it is recommended to not drink alcohol at all while you are pregnant.

When you drink, alcohol goes from your bloodstream to the baby’s, which may harm the baby. Drinking alcohol can also increase the risk of miscarriage, stillbirth or premature birth.

food & you



PART OF ENJOYING GOOD HEALTH AND PREPARING YOUR BODY FOR PREGNANCY

AND BIRTH INVOLVES KEEPING ACTIVE EVERY DAY – NOT SETTING NEW PERSONAL

BESTS AT THE GYM, BUT RATHER GENTLY EXERCISING FOR OPTIMUM HEALTH.

KEEPING ACTIVE

keeping active

FEEL THE BENEFITSDid you know? Exercise stimulates feel-good chemicals in the brain. This can reduce stress and anxiety, improve self-esteem, boost your mood and help you sleep better. Regular physical activity will help you manage your weight, give you more energy, control blood sugar levels, manage stress and prepare you for the physical demands of pregnancy.

Disclaimer: Always speak to your doctor before changing your diet or undertaking any exercise program

in pregnancy. The information in this book is for reference only and is not intended in any way as a

substitute for professional medical advice.

RECOMMENDED EXERCISES DURING PREGNANCYGentle cardio, stretching and strength exercises are great for maintaining

your physical health and mental wellbeing during pregnancy.

PELVIC FLOOR Strengthening the pelvic floor muscles during pregnancy can help you develop the ability to control your muscles during labour and delivery. Toning these muscles can also minimise two common (and uncomfortable) problems during pregnancy: incontinence (bladder leaks) and haemorrhoids.

SWIMMINGSwimming is a refreshing way to get or stay in shape. It’s a full-body aerobic workout that tones muscles, improves strength and flexibility, increases circulation and controls weight. It’s also easy on the joints and less likely to cause overheating.

WALKINGWalking during pregnancy is one of the best ways to feel good and increase your fitness level. Not only is it easy on the joints, it doesn't cost a cent and can be easily worked into your daily schedule.

YOGAYoga, combined with cardiovascular exercise, such as walking or swimming, is a great way to maintain muscle tone and flexibility. Yoga is also ideal for relieving stress and discomfort. There are poses unsuitable for pregnant women, so please discuss these with your instructor.

EXERCISE SAFETY TIPS

☛ Avoid overheating (for example, hot spas or heavy sweating)

☛ Don't exercise to the point of exhaustion.

☛ Ensure adequate hydration.

☛ Stop and seek medical advice if you experience excessive shortness of breath, dizziness, headache or pain while exercising.


keeping active


EXERCISE WARNING SIGNSDon't exercise on excessively hot days or in the hottest part of the day. Stop exercising immediately if you experience any of the following symptoms:

☛ faintness

☛ dizziness

☛ blurry vision

☛ nausea

☛ muscle cramps

☛ heart palpitations

☛ vaginal bleeding

☛ new contractions

☛ back, abdominal or pelvic pain

☛ unusual lack of fetal movement

THE HEALTHY MUMMY PREGNANCY EXERCISE PLAN GUIDELINES

These exercises are easy to fit into your day and will help you retain your strength and mobility throughout pregnancy.

This work-out is designed as a circuit, which means you'll rotate through each of the 12 exercises. The goal with this type of routine is to improve your balance, strength and flexibility. You've been given a time of 30-60 seconds for each exercise as a guideline. If you are a beginner, you may need to stop after just 30 seconds, but as you get stronger and more flexible, you'll likely be able to continue each exercise for a full 60 seconds. This work-out should take no longer than 20 minutes to complete. Aim to complete this

circuit about 2-3 times a week, in conjunction with 30-45 minutes of a cardiovascular-type activity, such as walking or swimming, each day.

☛ To get started, march in place for 5 minutes or go for a short walk around the park to ensure your body is warm before starting your circuit.

☛ Pace yourself, but once you're in the groove, go for it!

Disclaimer: Always speak to your doctor before changing your diet or undertaking any exercise program in pregnancy. The information in this book is for reference only and is not intended in any way as a substitute for professional medical advice.

keeping active


BENEFITS REPS/SETS MUSCLES WORKED STEPS

•Mobilises hips and loosens muscles of

the lower back

•Relieves hip and lower back pain and helps manage labour

pain

•Creates space for baby to move into

the birth canal

8-10 circles in each direction

•Inner and outer thighs, gluteals, lower back and

abdominals

•Stand tall with feet slightly wider than hip distance, with a slight bend in your knees.

•Place hands on hips and engage core by pulling belly button to spine.

•Make circles with your hips in a clockwise direction.

•Ensure pelvis stays neutral (no excessive dropping from side to side or front to

back).

HIP ROLLS

keeping active



•Improves flexibility through spine, arms

and ribcage

•Stretches intercostal muscles, creating more room

for oxygen in the lungs

Hold for 30 seconds on each side

(1-2 sets)

•Abdominals, back and shoulders

•Stand tall with feet slightly wider than hip distance, with a slight bend in your knees.

•Place right hand on hip and extend left arm up to ceiling.

•Reach left arm up and side bend over the right side, creating a C-shape with your spine.

•Keep core engaged and stay in this position for one full round of breathing

before returning to start position.

•Repeat on the other side.

STANDING SIDE STRETCH

keeping active



•Strengthens thighs, calves, ankles

and spine

•Improves balance

•Releases and stretches inner thighs

30 seconds to 1 minute on each

side

•Quads, hamstrings, gluteals, calves,

abdominals, back and shoulders

•Shift your weight onto your left foot.

•Bend your right knee and reach down to grab your right ankle.

•Place ankle either: (1) inside your calf, (2) above the knee, or (3) your inner thigh.

•Squeeze glutes and engage core by pulling belly button to spine to maintain

neutral pelvis.

•Extend arms above head in prayer position.

TREE POSE

keeping active



•Improves abdominal and

back strength, while keeping spine

in neutral position

•Improves posture

10-12 repetitions, alternating each side

•Hamstrings, gluteals, back, abdominals and arms

•Start with knees underneath hips and hands underneath shoulders, with elbows soft.

•Keep abdominals engaged and lengthen tailbone back behind to keep neutral pelvis

(that is, no arching or swaying of lower back).

•Extend right arm and left leg, with control, until both are parallel to the floor.

•Hold position for one full round of breathing before returning to start position.

•Repeat on other side.

BIRD DOG

keeping active



•Strengthens gluteals, hamstrings and back muscles

•Relieves back pain

•Stretches the chest, shoulders and

spine

3-4 repetitions, each lasting 30 seconds to 1

minute

•Calves, hamstrings, gluteals and back

•Lie on the floor with arms by your side, palms facing down.

•Bend your knees and place your feet firmly on the floor, as close to your buttocks as possible.

•Slowly articulate your spine up towards the ceiling by engaging your gluteals while drawing in your abdominals.

•At the top of the movement, your knees, hips and shoulders should create a straight line.

•Hold position for one full round of breathing before returning to start position.

Repeat for desired repetitions.

BRIDGE POSE

keeping active



•Strengthens your lower body to

support the extra weight of pregnancy

10-20 repetitions per side

•Outer thighs, gluteals and calves

• Lie on your side with shoulders, hips and knees in one straight line.

• Bend your underneath arm and rest your head on your hand.

• Slowly lift the top leg up as high as possible, without letting hips roll forward

or back.

• Lower the leg and repeat for 10-20 repetitions. Repeat on the other side.

LEG RAISES

keeping active



•Stretches your obliques, intercostal

and hamstring muscles

•Opens up the chest and shoulders

30 seconds to 1 minute on each side

•Abdominals, obliques, shoulders

and back

•Sit with right knee bent and foot near groin, while extending left leg wide to the

side.

•Sit tall and raise arms overhead.

•Lengthen spine along extended leg, reaching right arm towards the foot.

•Hold position for 30 seconds, taking deep breaths, before returning to

start position. Repeat on other side.

SEATED SIDE BEND

keeping active



•Stretches hamstrings

•Relieves sciatic pain

30 seconds to 1 minute on each

side

•Hamstrings and lower back

•Sit with right knee bent and foot near groin, while extending left leg straight in

front.

•Sit tall and raise arms overhead.

•Lengthen spine along extended leg, reaching left arm towards the foot.

•Hold position for 30 seconds to 1 minute before returning to start position.

Repeat on the other side.

HAMSTRING STRETCH

keeping active



•Improves posture

•Stretches the entire front of body,

especially the deep hip flexors

•Strengthens the back muscles

1-2 repetitions, lasting 30 seconds to 1 minute each

•Gluteals, back and arm muscles

•Kneel on floor with legs slightly wider than hip distance apart.

•Place hands on lower back with fingers pointing up.

•Squeeze your gluteals and push your hips forward while bending back through the spine.

•Keep your abdominals engaged and gaze up to the ceiling or slightly back behind you.

•Hold for 30 seconds to 1 minute before coming out of the stretch and resting in

child’s pose.

MODIFIED BACK BEND

keeping active



•Strengthens lower back

•Relieves sciatic pain

•Stretches the spine, shoulders and

hips

Hold for 30 seconds to 1 minute

(1-2 repetitions on each side)

•Shoulders, abdominals, chest and lower back

•Sit tall with legs crossed in front of you.

•Place your right hand on your left knee and reach your left arm behind you,

placing it firmly on the floor.

•Rotate your shoulders to the left, stretching your hips, spine and back.

•Hold for 30 seconds to 1 minute before repeating on other side.

SIDE TWIST

•CAUTION: TWIST LIGHTLY FROM THE SHOULDER REGION INSTEAD OF THE ABDOMEN. DEEP TWISTS THAT ORIGINATE FROM THE ABDOMEN PUT UNDUE PRESSURE ON THE UTERUS AND SHOULD BE AVOIDED.

keeping active


keeping active


•Stretches the chest, shoulders and abdomen

•Improves posture

•Strengthens back

1-2 repetitions lasting 30 seconds

to 1 minute

•Back, shoulders and arms

•Start kneeling, then sit back on your heels.

•Place hands back on the floor behind you, fingers pointing away from you.

•Push hips forward and chest up towards the ceiling, while bending head back.

Arms should be straight and chest open.

•Hold for 30 seconds to 1 minute.

CHEST OPENERS

keeping active


keeping active


•Alleviates round ligament and

associated hip pain

•Relieves lower back pain

1-2 repetitions per side.

Hold for 30 seconds to 1 minute each

•Hip flexors •Stand in a lunge position with one foot forward and one foot back, bending at the

knees.

•Rotate your pelvis under by imagining you are tucking your ‘tail’ in between your legs.

•Maintaining this position, hinge forward and rest your hands on your front leg.

•Hold for 30 seconds to 1 minute. Repeat on the other side.

HIP FLEXOR

keeping active



•Strengthens the pelvic floor muscles to support the extra weight of pregnancy

•Prevents incontinence and

prolapse

8-10 repetitions, practiced

1-3 times daily

•Pelvic floor •Sit tall with legs crossed in front of you and hands resting on your knees.

•Close your eyes, and tighten the muscles used to stop yourself from passing wind

or to 'hold on' from passing urine. It should be a lifting ‘in and up’ feeling.

•Hold for 10 seconds before relaxing. Repeat 10 times.

PELVIC FLOOR LIFTS

keeping active

SEVEN DAYS OF DELICIOUS BREAKFASTS, LUNCHES, DINNERS AND SNACKS –

ALL DESIGNED FOR OPTIMUM NUTRITION FOR YOU AND BABY. PREGNANT MUMS,

WE'VE GOT YOU COVERED.

7 DAY MEAL PLAN

SHORTCUT TO WELLNESSGood nutrition shouldn't be complicated, but trying to fit in all the vitamins and minerals needed for a healthy body and a growing baby can be a source of anxiety for mums-to-be. To take some of the pressure off pregnant mums, we've put together a seven-day meal plan (complete with shopping list and recipes) to show you how easy and delicious getting your fill of nutrients can be.

☛ This meal plan is totally flexible and interchangeable, so if there is a meal you are not keen on, just switch it with another from the week. You can also double up your cooking for any meal and have it another day to save on cooking time.

☛ All recipes specify the number of serves. Most recipes serve one, but some lunches and dinners are designed to serve two or four. This means you can save a portion for your lunch the next day or feed a bigger family. You can also increase or decrease the serve size by halving or doubling the ingredients.


meal plan


THE HEALTHY MUMMY 7 DAY PREGNANCY EATING PLAN GUIDELINES

To eat a well-balanced diet means eating a variety of foods from each of the five food groups daily, in the amounts recommended. Eating many different foods each day ensures you’re getting all the key nutrients to serve you and the little one you’re growing inside.

The following meal plan includes the right balance of foods from each food group, including the recommended seven serves of fruit and veggies (to boost the immune system), 30g of fibre (to keep hunger at bay), 80-100g of protein per day (to keep you satisfied for longer), 150-200g of moderately low-GI carbohydrates

(for longer-lasting energy and to avoid overeating), and roughly 40-50g of essential fats, mainly of the unsaturated (healthy) kind.

The healthy pregnancy seven-day plan ranges between 6500-7500 kilojoules (1500-1785 calories) per day. As a guide to a minimum calorie intake, we recommend not going lower than 6500 kilojoules (1500 calories) per day. As everyone has a varying BMI, metabolism and activity levels, you may find you need more energy or are still hungry. If so, choose extra serves of nutritious snacks, such as fruit or a handful of nuts. Always eat to satisfy your appetite and

continue to monitor your weight.

You can follow this seven-day plan throughout your pregnancy, following the meal plan exactly every week, or picking and choosing whichever breakfasts, lunches and dinners you feel like on a particular day. This plan also includes a wide array of satisfying and nutritious snacks that will keep your energy levels stable, fight fatigue and help to manage cravings. As your pregnancy progresses, you may find your hunger levels soar (which is normal), so be sure to choose extra snacks that are rich in nutrients instead of empty calories.

PROTEINEach meal contains lean protein, which is vital for growth, maintenance and repair of cells. Protein-rich

foods, such as meat, chicken, fish, legumes, nuts and

dairy foods, will also help you feel satisfied and keep hunger at bay.

CARBOHYDRATESEach meal and snack

contains low GI carbohydrates to keep your energy levels up

and blood sugar stable, which is important for

the prevention of gestational diabetes.

HEALTHY FATSFats are an essential part of a balanced

diet, especially the healthy kind, which are particularly important during pregnancy

as they support your baby's brain and eye development. Fats also help the

placenta and other tissues grow. Your goal should be to make sure you get

adequate 'good' fats in your diet while minimising the 'bad' fats.

THE GUIDELINES

guidelines


If you have a higher BMI, you can use our BMR (basal metabolic rate) calorie calculator on our website to see how many calories your body needs. You can then increase portion size accordingly. Please also see page 8 for more information about how much you should eat in pregnancy.

guidelines

QUICK GUIDENeed to increase the calories

of your meal? Try adding:

100g cooked brown rice: 170 calories

100g basmati rice: 107 calories

100g cooked soba noodles: 145 calories

100g cooked quinoa: 128 calories

100g cooked pasta: 140 calories

100g potatoes: 65 calories

2 slices wholemeal bread: 95 calories

1 piece mountain bread/wrap: 70 calories

100g green vegetables: 35 calories

*Please note, 100g is approximately half a standard cup.


shopping listFRUIT/VEGETABLESI 1 portobello mushroom

I 1kg carrots

I 3 capsicum

I 6 Lebanese cucumbers

I 1 bunch fresh mint

I 4 avocados

I fresh thyme

I fresh ginger

I 2 bunches broccolini

I 2 bunches bok choy

I 500g butternut pumpkin

I ½ red cabbage

I 1 red onion

I 500g snow peas

I 8 lemons

I 2 brown onions

I 2 bunches coriander

I 3 limes

I 1 mango

I 2 punnets cherry tomatoes

I 400g baby spinach

I 3 zucchini

I 2 tomatoes

I 150g button mushrooms

I 1 bunch fresh flat leaf parsley

I 1 orange (for juice)

I ½ bunch shallots

I 4 apples

I 2 pears

I 1 kiwifruit

I 3 bananas

I ½ large head cauliflower

I 1 bunch fresh chives

I 1 green pear

I 250g beetroot

I 1 orange

I 1 fennel bulb

I 1 head broccoli

I 50g green beans

I 1 bunch celery

I garlic cloves

CHILLED FOODSI 1 dozen eggs

I 200g parmesan cheese

I 1.2kg skinless chicken thigh fillets

I 600g chicken breast fillets

I 100g ocean trout fillet

I 300g extra lean beef mince

I 150g lean lamb backstrap

I 200g skinless turkey breast

I 120g salmon fillet

I 1 tub light hummus

I pesto

shopping list


SNACK FOODS/ NUTS/SEEDSI 1 small pack almond meal

I 1 small pack sesame seeds

I 1 small pack pine nuts

I 250g LSA mix

I 1 small packet walnuts

I 1 small pack flaked almonds

I 1 small packet sultanas

I 250g raw almonds

I 1 packet herbal tea (eg. green)

I 1 block 70% dark chocolate

FROZEN FOODSI frozen blueberries (300g)

I mixed berries (1.5kg)

I edamame (soybeans)

CONDIMENTS/SPICESI olive oil

I salt

I pepper

I dukkah

I soy sauce

I honey

I tamari

I cinnamon

I allspice

I ground ginger

I ground nutmeg

I vanilla extract

I coconut oil

I sesame oil

I fish sauce

I 1 small pack green Thai curry paste

I chicken stock cubes/powder

I rice malt syrup

I maple syrup

I seeded mustard

I Dijon mustard

I bay leaves

I balsamic vinegar

I mixed herbs (dried)

I olive oil spray

I mirin

I white miso paste

I dried oregano

I red wine vinegar

I peanut butter

GRAINS/CEREALSI 1 loaf soy and linseed bread

I rice papers (for spring rolls)

I rice flour

I buckwheat flour

I 125g konjac angel hair pasta/vermicelli noodles

I 500g quinoa

I 250g rolled oats

I 1 pack soba noodles

I 1 pack wholemeal pita bread

I natural fruit-free muesli

I 1 packet corn thins

CANNED FOODSI 400g lentils

I 1 small can tuna in brine

DAIRY/MILK ALTERNATIVESI 1 litre skim milk

I 400g fat-free natural yoghurt

I 300g low-fat Greek yoghurt

I 1 litre almond milk

I 1 packet light cheese slices

shopping list


DAY 1 DAY 2 DAY 3

BREAKFAST350 cals1464kJ

Herbed Mushroom with Scrambled Egg &

Parmesan (recipe, p.49)

Pumpkin Pancakes with Yoghurt (recipe, p.52)

Vanilla Porridge with Blueberry Compote

(recipe, p.55)

SNACK

LUNCH350-450 cals 1464-1883kJ

Chicken Rice Paper Rolls (recipe, p.50)

Vermicelli Salad (recipe, p.53)

Chicken & Mango Salad (recipe, p.56)

SNACK

DINNER350-450 cals 1464-1883kJ

Tamari Ginger Chicken with Greens

(recipe, p.51)

Thai Green Chicken Curry

with Tri–Coloured Quinoa (recipe, p.54)

Beef Burger with Salsa

(recipe, p.57)

SNACK

7-DAY PREGNANCY MEAL PLANNER

150-250 cals. For nutrient-dense snack ideas, see the Snacks section on page 70.



meal plan


DAY 4 DAY 5 DAY 6 DAY 7

BREAKFAST350 cals1464kJ

Avocado & Tomato on Toast

(recipe, p.58)

Fruit Salad & Yoghurt

(recipe, p.61)

Eggs Baked in Tomatoes

(recipe, p.64)

Fruit & Muesli (recipe, p.67)

SNACK

LUNCH350-450 cals 1464-1883kJ

Roasted Mushroom Salad (recipe, p.59)

Edamame & Soba

Noodle Salad (recipe, p.62)

Tuna Salad Pocket

(recipe, p.65)

Beetroot, Orange

& Mint Salad (recipe, p.68)

SNACK

DINNER350-450 cals 1464-1883kJ

Ocean Trout & Soba Noodle Salad

(recipe, p.60)

Lamb Pizza with Cauliflower Base

(recipe, p.63)

Poached Chicken, Pear, Walnut & Parmesan Salad (recipe, p.66)

Baked Salmon with Steamed

Greens (recipe, p.69)

SNACK

7-DAY PREGNANCY MEAL PLANNER




meal plan


BREAKFASTHERBED MUSHROOM WITH

SCRAMBLED EGG & PARMESAN

SERVES 1

INGREDIENTS 1 portobello mushroom

1 tsp olive oil1 tsp fresh thymeSalt and pepper

1 egg1 slice soy & linseed bread, toasted

20g shaved parmesan1 tsp dukkah

METHOD

Preheat oven to 220°C. Place mushroom on a baking tray, stem-side up, drizzle with olive oil

and sprinkle with thyme, salt and pepper. Bake for 15 minutes or until tender.

Meanwhile, scramble egg in a non-stick frying pan until cooked through. (Note: egg

must be completely cooked for safe consumption in pregnancy.)

Arrange mushroom on a plate, then top with egg and parmesan. Sprinkle with dukkah.

Serve with toast.

Energy Protein Carbohydrates Fat Saturated Fat Sugars

394cal/1648kJ 21.1g 24.7g 20.6g 2.7g 3g

NUTRIENT

ANALYSIS

PER SERVE

Day 1

BREAD MADE WITH SOY AND LINSEEDS IS A FAR BETTER SOURCE OF NUTRIENTS THAN WHITE BREAD, AND IS ESPECIALLY RICH IN PLANT-BASED OMEGA-3 FATTY ACIDS WHICH ARE IMPORTANT FOR YOUR BABY'S BRAIN DEVELOPMENT.

tip


Day 1

METHOD

Combine soy, honey, ginger and garlic in a small bowl. Add chicken, turn to coat then place in the

refrigerator for 20 minutes to marinate.

Heat a non-stick wok or frying pan over a medium-high heat. Add marinated chicken and cook for 3-4 minutes

on each side, or until cooked through. Allow to cool, then shred or thinly slice.

Soak rice paper wrappers in warm water, as per packet instructions. Arrange on a clean benchtop. Top each with mint, capsicum, avocado, carrot,

cucumber and chicken. Roll to enclose filling. Serve with lime wedges and soy sauce.

LUNCHCHICKEN RICE PAPER ROLLS

SERVES 1

INGREDIENTS 1 tbsp soy sauce

2 tsp honey1 tsp fresh ginger, grated

1 garlic clove, diced100g boneless, skinless chicken thigh fillet

4 rice paper wrappers ½ bunch fresh mint leaves

½ capsicum, cut into thin strips¼ avocado, thinly sliced

1 carrot, cut into matchsticks1 Lebanese cucumber, deseeded,

cut into matchsticksLime wedges and soy sauce, to serve


402cal/1682kJ 25.8g 50.1g 9.7g 1.7g 21g

NUTRIENT

ANALYSIS

PER SERVE

RICE PAPER ROLLS ARE A CONVENIENT WHEAT- AND GLUTEN-FREE ALTERNATIVE TO BREAD. THEY ARE A LITTLE LACKING IN FIBRE, SO FILL THEM UP WITH LOTS OF VEG.

tip


METHOD

Grate ginger and garlic into a baking dish. Add honey and tamari, mix to combine, then add

chicken and turn to coat. Cover and refrigerate for 20 minutes to 1 hour to marinate.

Preheat oven to 180°C. Add 2 tbsp of water to dish with chicken and marinade, then bake, turning once, for 25 minutes, or until chicken

is cooked through.

Steam broccolini until tender but still crunchy, adding the bok choy to the steamer for the last minute. Divide greens between serving plates,

top with chicken and spoon over pan juices. Top with spring onion and chilli to serve, if desired.

Day 1

DINNERTAMARI GINGER CHICKEN

WITH GREENS

SERVES 4

INGREDIENTS 2cm piece fresh ginger

1 garlic clove1 tbsp honey2 tbsp tamari

4 (about 600g) skinless chicken thigh fillets2 bunches broccolini

4 bok choy, trimmed and quarteredSpring onion, sliced (optional)Long red chilli, sliced (optional)

NUTRIENT

ANALYSIS

PER SERVE

TAMARI IS A GLUTEN- AND WHEAT-FREE ALTERNATIVE TO SOY SAUCE. CHOOSE TAMARI MADE FROM ORGANIC SOY BEANS. IT IS A LITTLE HIGH IN SALT, SO AVOID ADDING ADDITIONAL SALT TO YOUR MEAL.

tip


384cal/1607kJ 21g 35g 19g 5g 10g


METHODPreheat oven to 180°C. Bake pumpkin for

45 minutes, or until tender. (This can be done the night before and refrigerated.)

Place all ingredients (except extra coconut oil and yoghurt) in a blender or food processor,

and blend until smooth. Allow to rest for 5 minutes, then mix with a spoon.

Heat a frying pan over a medium heat and brush with the extra coconut oil. Drop ¼ cup of batter into the pan and spread slightly. Cook for 3-4 minutes or until

golden underneath. Flip carefully and cook for a further 3-4 minutes. Remove from pan and set aside, covered,

to keep warm. Repeat with remaining batter. (Note, as the mixture is thicker than normal pancake batter,

it won’t form bubbles as it cooks.)

Top with yoghurt to serve.

Note: this recipe is high in saturated fat due to the addition of coconut oil. Other oils, such as olive

oil, can be used to reduce the saturated fat content, if desired.

Day 2

BREAKFASTPUMPKIN PANCAKES

WITH YOGHURT

SERVES 2

INGREDIENTS 100g pumpkin, cubed

¼ cup skim milk or almond milk1 egg

¼ tsp cinnamonPinch of allspice

Pinch of ground nutmeg¼ tsp ground ginger

½ tsp baking powder1 tbsp honey

Pinch of sea salt½ tsp vanilla extract1 tbsp almond meal

2 tbsp rice flour1 tsp coconut oil, plus extra 2 tsp for frying

200g fat-free natural yoghurt, to serve

NUTRIENT

ANALYSIS

PER SERVE

PUMPKIN IS AN EXTREMELY GOOD SOURCE OF VITAMINS A AND C, WHICH ARE ESSENTIAL FOR MAINTAINING GOOD EYESIGHT AND A HEALTHY IMMUNE SYSTEM.

tip


323cal/1351kJ 11.2g 26.3g 19.1g 14.9g 16g


METHOD

To make the dressing, place all ingredients in a jar, seal with a lid and shake to combine.

Prepare pasta/noodles as per packet instructions. Place in a bowl with remaining ingredients, except sesame seeds and lemon. Pour over dressing and

toss to combine.

Sprinkle with sesame seeds. Serve with lemon wedges.

Day 2

LUNCHVERMICELLI SALAD

SERVES 1

INGREDIENTS 125g konjac angel hair

pasta/vermicelli noodles1 cup red cabbage, shredded

½ capsicum, thinly sliced¼ red onion, thinly sliced

1 carrot, grated1 Lebanese cucumber, deseeded,

cut into matchsticks½ avocado (about 100g), diced

50g snow peas, chopped1 tbsp toasted sesame seeds

Lemon wedges, to serve

DRESSING½ tsp sesame oil

½ tsp grated fresh ginger2 tsp soy sauce½ tsp fish sauce

1 tbsp lemon juice1 tsp honey

NUTRIENT

ANALYSIS

PER SERVE

KONJAC (PRONOUNCED CON-JACK) IS A LOW-CALORIE VEGETABLE THAT IS RICH IN FIBRE, WHICH HELPS EVEN OUT BLOOD SUGAR LEVELS AND PROMOTE REGULAR BOWEL MOVEMENTS.

tip

Energy Protein Carbohydrates Fat Saturated Fat Sugar

364cal/1523kJ 9.8g 35.8g 21g 3.4g 17g


METHOD

Rinse quinoa. Bring 1 cup water to a boil, add quinoa, then reduce heat and simmer, covered, for 12 minutes.

Remove from heat and allow to sit, covered, for a further 10 minutes. Fluff with a fork to separate grains.

Heat oil in a frying pan over a medium heat. Add onion and curry paste and fry, stirring, for 2 minutes, or until

fragrant and onion is opaque. Add chicken and cook, stirring occasionally, for 2 minutes, or until chicken

is just starting to brown.

Day 2

DINNERTHAI GREEN CHICKEN CURRY

WITH TRI–COLOURED QUINOA

SERVES 4

INGREDIENTS ½ cup uncooked tri-coloured quinoa

(or white quinoa or brown rice) 1 tbsp olive oil

1 brown onion, finely chopped2 tbsp green Thai curry paste

500g chicken thigh fillets, diced½ cup almond milk

½ cup reduced-fat coconut milk½ cup water

1 tbsp rice malt syrup or palm sugar or brown sugar (optional)200g snow peas, trimmed

2 tsp fish sauce2 tbsp lime juice, plus extra

lime wedges to serve1 cup coriander leaves, roughly chopped

NUTRIENT

ANALYSIS

PER SERVE

QUINOA (PRONOUNCED KEEN-WAH) IS A GLUTEN-FREE SEED THAT IS RICH IN FIBRE AND PROTEIN, PROVIDING ESSENTIAL AMINO ACIDS NEEDED FOR THE GROWTH AND REPAIR OF CELLS, TISSUES AND SKIN.

tip


386cal/1615kJ 27g 36g 13g 4g 10g

Add almond milk, coconut milk, water and rice malt syrup (if using) and bring to the boil. Reduce heat to medium-low and simmer for 15-20 minutes. (If you prefer a thicker sauce, allow to simmer for a further 10 minutes.) Add snow peas for the last minute or

two of cooking. Remove pan from heat and stir through fish sauce and lime juice.

Divide quinoa and curry between 4 serving plates. Sprinkle with coriander leaves. Serve with lime wedges.


METHOD

For the compote, place blueberries and maple syrup in a small saucepan. Simmer over a medium-low heat, stirring occasionally, for

5-10 minutes, or until thickened.

Meanwhile, place oats, water, milk, vanilla extract and salt in a small saucepan over

medium heat. Bring to the boil, reduce heat to low, then simmer, stirring occasionally,

for 5 minutes. Remove from heat.

Pour porridge into a bowl. Spoon blueberry compote on top. Serve.

Day 3

BREAKFASTVANILLA PORRIDGE WITH

BLUEBERRY COMPOTE

SERVES 1

INGREDIENTS 1 cup frozen blueberries

2 tsp maple syrup⅓ cup rolled oats

½ cup water½ cup skim milk (or almond milk)

½ tsp vanilla extractPinch of salt

NUTRIENT

ANALYSIS

PER SERVE

ROLLED OATS ARE NATURALLY HIGH IN BETA-GLUCAN, A TYPE OF SOLUBLE FIBRE THAT HELPS TO CONTROL BLOOD GLUCOSE LEVELS AND LOWER CHOLESTEROL REABSORPTION.

tip


300cal/1255kJ 9.6g 59.6g 2.4g 0.9g 28g


METHOD

Place chicken in a medium saucepan with garlic, thyme, salt and bay leaf. Pour in water until 2cm above chicken.

Bring to the boil over medium-high heat. Cover pan, remove from heat and leave chicken to poach in hot water for 15 minutes or until cooked through.

Drain. Allow to cool.

For the dressing, place all ingredients in a jar, seal with a lid and shake until well combined. Place remaining

ingredients in a bowl and toss to combine. Divide salad between serving plates. Chop chicken into bite-size

pieces and arrange over top. Pour over dressing. Serve.

Day 3

LUNCHCHICKEN & MANGO SALAD

SERVES 4

INGREDIENTS 400g chicken breast

1 garlic clove, crushed1 tbsp thyme

½ tsp salt1 bay leaf

1 mango, sliced1 avocado (200g), cubed

100g baby spinach1 small cucumber (unpeeled), halved

lengthways, thinly sliced1 punnet cherry tomatoes, halved

DRESSING1 tsp seeded mustard

1 tbsp honey2 tbsp olive oil

1 tbsp lemon juice

NUTRIENT

ANALYSIS

PER SERVE

MANGOS ARE RICH IN VITAMIN C, AN ANTIOXIDANT THAT AIDS THE ABSORPTION OF IRON, NECESSARY FOR TRANSPORTING OXYGEN AROUND THE BODY. IRON-RICH FOODS INCLUDE LEAN RED MEAT AND CHICKEN, WITH LESSER AMOUNTS ALSO FOUND IN FISH AND PLANT-BASED FOODS INCLUDING WHOLEGRAIN BREADS AND CEREALS, NUTS AND GREEN LEAFY VEGETABLES.

tip


393cal/1644kJ 34.1g 24g 18.2g 2.5g 16g


METHOD

Place beef, egg, zucchini, carrot, lentils, onion, salt, pepper and mixed herbs in a medium bowl and use hands to combine well. Using hands, press mixture to form 8 patties. Arrange side-by-side on a plate, cover

with plastic wrap and refrigerate for 30 minutes.

For the dressing, place balsamic vinegar, Dijon mustard and olive oil in a jar. Seal with a lid and shake to combine.

For the salsa, combine cherry tomatoes, cucumber and avocado in a small bowl.

Day 3

DINNERBEEF BURGER WITH SALSA

SERVES 4

INGREDIENTS 300g extra-lean beef mince

1 egg, lightly beaten1 zucchini, grated1 carrot, grated

400g can lentils, drained (or 200g dried lentils, cooked as per packet instructions)

1 brown onion, finely chopped½ tsp salt

½ tsp pepper1 tbsp mixed herbs

1 tbsp balsamic vinegar1 tsp Dijon mustard

2 tbsp olive oil250g cherry tomatoes, finely diced

1 lebanese cucumber (unpeeled), finely diced½ avocado, diced

Olive oil spray100g baby spinach

NUTRIENT

ANALYSIS

PER SERVE

LEAN RED MEAT, SUCH AS BEEF, IS ONE OF THE BEST SOURCES OF IRON, WHICH IS NEEDED TO PRODUCE EXTRA RED BLOOD CELLS TO CATER FOR THE GROWTH OF YOUR BABY AND PLACENTA. THIS IS ESPECIALLY IMPORTANT IN THE THIRD TRIMESTER, WHEN THE FOETUS STARTS TO STORE IRON TO USE DURING THE FIRST SIX MONTHS OF THEIR LIFE, BEFORE THEY BEGIN EATING SOLID FOODS.

tip


393cal/1644kJ 34.1g 24g 18.2g 2.5g 16g

Spray a large frying pan with olive oil spray and heat over a medium heat. Cook patties (in batches if necessary) for 4 minutes on each side, or until

browned and just cooked through.

Place a handful of baby spinach on each serving plate, top with a burger patty, some salsa, another patty and

a bit more salsa. Drizzle with dressing and serve.


METHOD

Spread toast with avocado and top with tomato slices. Squeeze over lemon juice and season to taste. Serve.

Day 4

BREAKFASTAVOCADO & TOMATO ON TOAST

SERVES 1

INGREDIENTS 2 slices soy & linseed bread, toasted

¼ avocado (50g), mashed1 tomato, sliced 1 lemon wedgeSalt and pepper

NUTRIENT

ANALYSIS

PER SERVE

THE BODY NEEDS FAT; IT IS VITAL FOR GOOD HEALTH. THE MAJORITY OF FAT FOUND IN AVOCADO IS THE HEALTHY KIND (60% MONO-UNSATURATED FAT AND 12% POLYUNSATURATED FAT), WHICH MAKES IT A DELICIOUS AND HEALTHY SUBSTITUTE FOR BUTTER.

tip


355cal/1485kJ 14g 29.8g 18g 3.6g 9g


METHOD

Preheat oven to 220°C. Toss mushrooms in olive oil, garlic, salt and pepper and place in a small baking dish. Add chicken stock. Roast, turning once, for 15 minutes, or until mushrooms are golden and tender. Add pine nuts and roast for 3 minutes, or until nuts are golden.

To make the dressing, place all ingredients in a jar, seal with a lid and shake to combine. Place spinach,

rocket and parsley in a bowl, pour over dressing and toss to combine.

Arrange salad greens on a serving plate and top with mushroom and pine nut mixture.

Serve with lemon wedges.

Day 4

LUNCHROASTED MUSHROOM SALAD

SERVES 1

INGREDIENTS 150g button mushrooms

1 tbsp olive oil1 garlic clove, crushed

Salt and pepper2 tbsp chicken stock

1 tbsp pine nuts50g baby spinach and rocket

2 tbsp chopped flat-leaf parsleyLemon wedges, to serve

DRESSING2 tsp olive oil

2 tsp balsamic vinegar1 tsp honey

Salt and pepper

NUTRIENT

ANALYSIS

PER SERVE

MUSHROOMS ARE SUCH A VERSATILE INGREDIENT; THEY CONTAIN A UNIQUE TYPE OF PROTEIN, ARE HIGH FIBRE AND DELIVER ESSENTIAL VITAMINS AND MINERALS THAT CAN HAVE A VERY POSITIVE EFFECT ON YOUR HEALTH.

tip


390cal/1632kJ 8.5g 19.6g 33.9g 5.9g 12g


METHOD

Combine mirin, tamari and orange juice, then pour over ocean trout in a shallow, ovenproof dish. Cover

with plastic wrap and place in the refrigerator for 15 minutes to marinate.

Meanwhile, for the salad, cook soba noodles according to packet instructions, then immediately refresh in cold water.

Place noodles in a medium bowl. Add spring onions, carrot, capsicum and baby spinach and toss to combine.

Place half the noodle salad on a serving plate. (Refrigerate remainder for tomorrow's lunch.)

Preheat oven to 180°C. Bake marinated trout for 10 minutes or until cooked through. Place trout on top of salad and

pour remaining pan juices over the top. Serve immediately.

Day 4

DINNER OCEAN TROUT & SOBA

NOODLE SALAD

SERVES 1

INGREDIENTS 1 tsp mirin

1 tsp tamari1 tbsp orange juice

100g ocean trout fillet

SALAD*80g soba noodles

2 spring onions, finely sliced1 cup grated carrot

1 red capsicum, cut into thin strips100g baby spinach, shredded

NUTRIENT

ANALYSIS

PER SERVE

SOBA NOODLES ARE A GREAT ALTERNATIVE TO WHEAT-BASED NOODLES, WITH HIGHER LEVELS OF HUNGER-BUSTING PROTEIN AND VITAMINS B1, C AND E.

tip


383cal/1602kJ 29g 40g 7g 2g 4g

Note: SALAD serves 2 (1034kJ per serve).


METHOD

Place yoghurt in a small serving bowl and sprinkle with LSA. Combine

fruit and arrange on a plate.

Day 5

BREAKFASTFRUIT SALAD & YOGHURT

SERVES 1

INGREDIENTS 1 tsp LSA

200g fat-free natural yoghurt½ large apple, chopped½ large pear, chopped

1 cup mixed berries (fresh or frozen), such as strawberries and blueberries

1 kiwifruit, sliced

NUTRIENT

ANALYSIS

PER SERVE

NATURAL YOGHURT IS A RICH SOURCE OF BONE-STRENGTHENING CALCIUM, PLUS IT ALSO CONTAINS PROBIOTICS, WHICH ARE FRIENDLY BACTERIA IDEAL FOR PROMOTING DIGESTIVE HEALTH.

tip


408cal/1707kJ 9g 67.7g 7.7g 3.6g 55g


METHOD

To make the dressing, place all ingredients in a bowl and whisk to combine.

Fill a medium saucepan with water and bring to the boil over medium-high heat. Add edamame and cook for 4-6 minutes, or until warmed through, adding snow

peas for the last 30 seconds of cooking. Remove from heat and drain. Allow to cool slightly, then

pop soybeans out of their pods.

Combine the soba noodle salad, snow peas and edamame in a bowl, pour over dressing and toss to combine. Serve topped with coriander

and sesame seeds.

Day 5

LUNCHEDAMAME & SOBA NOODLE SALAD

SERVES 1

INGREDIENTS ¼ cup frozen edamame (soybeans)40g snow peas, roughly choppedLeftover soba noodle salad mix

from last night's dinner½ cup coriander leaves

1 tsp sesame seeds, toasted

DRESSING1 tsp tamari

1 tsp olive oil2 tsp lime juice

1 tsp honey1 tsp white miso paste¼ tsp ginger, grated

NUTRIENT

ANALYSIS

PER SERVE

SOYBEANS CONTAIN FOLATE AND ARE THEREFORE CONSIDERED A HEALTHY FOOD FOR PREGNANT WOMEN AND THE DEVELOPING FOETUS.

tip


415cal/1736kJ 15g 56g 9g 1g 14g


METHOD

Preheat oven to 200°C. Line an ovenproof dish with baking paper. Arrange pumpkin in the base in a single layer,

season with salt and spray with olive oil. Bake for 25 minutes or until just tender and golden.

For the pizza base, place cauliflower florets in a food processor and blend until finely chopped but not pureed.

Alternatively, you can grate the cauliflower. Transfer to a microwave-safe bowl and cover with plastic wrap.

Microwave on high for 8 minutes, or until tender. Allow to cool, then squeeze out as much liquid as you can, either

with the help of a clean tea towel or paper towel.

Day 5

DINNERLAMB PIZZA WITH

CAULIFLOWER BASE

SERVES 2

INGREDIENTS200g butternut pumpkin, cubed

Sea salt and pepperOlive oil spray

½ large head of cauliflower (375g), cut into florets1 egg, lightly beaten1 tsp dried oregano

30g parmesan, grated1 tbsp pesto

1 zucchini, cut lengthways into ribbons using a vegie peeler

1 tbsp pine nuts150g lean lamb backstrap

Salt and pepperVietnamese mint leaves, to garnish (optional)

NUTRIENT

ANALYSIS

PER SERVE

CAULIFLOWER IS A GREAT SOURCE OF FIBRE, WHICH CAN HELP IMPROVE DIGESTION AND BOWEL MOVEMENTS. INCREASING FIBRE INTAKE IS A GOOD WAY TO CONTROL YOUR APPETITE AND MANAGE YOUR CRAVINGS DURING PREGNANCY.

tip


383cal/1602kJ 31g 24g 18g 4g 13g

Combine cooled cauliflower, egg, oregano and half the parmesan in a bowl. Shape into a circle on an oven tray

lined with baking paper, pressing down mixture until about 4mm thick. Spray with olive oil. Bake for

15 minutes or until edges turn golden.

Spread base with pesto, then top with zucchini ribbons, pumpkin, pine nuts and remaining parmesan. Bake for 5-7

minutes, or until cheese is melted and pine nuts are golden. Meanwhile, preheat a large frying pan over high heat for 3 minutes. Season lamb well with salt and pepper. Spray

the pan with olive oil and cook lamb for 4 minutes on each side, or until slightly pink in the middle. Remove from pan

and allow to rest for 2 minutes. Cut into thin slices and arrange on top of pizza. Garnish with mint, if desired..


METHOD

Preheat oven to 200°C. Cut tops off tomatoes, scoop out seeds using a small spoon, then place on an oven tray lined with baking paper. Divide garlic and thyme between tomato cups, then drizzle with olive oil and

season with salt and pepper. Roast for 10 minutes.

Crack eggs into each tomato cup. Return to oven for 10-15 minutes, or until egg is cooked through. Served

sprinkled with chives and pepper.

Day 6

BREAKFASTEGGS BAKED IN TOMATOES

SERVES 1

INGREDIENTS2 large tomatoes

½ garlic clove, crushed¼ tsp thyme2 tsp olive oil

Salt and black pepper2 large eggs

Fresh chives, finely chopped

NUTRIENT

ANALYSIS

PER SERVE

EGG YOLKS ARE AN EXCELLENT SOURCE OF CHOLINE, A BRAIN-BOOSTING VITAMIN THAT CAN BENEFIT THE COGNITIVE FUNCTION OF BOTH MOTHER AND UNBORN BABY.

tip


302cal/1264kJ 18.8g 9.4g 20.2g 5.1g 9g


METHOD

Combine tuna in a bowl with yoghurt, tomato and cucumber. Line the pita

pocket with baby spinach and avocado. Spoon in tuna mixture.

Serve immediately.

Day 6

LUNCHTUNA SALAD POCKET

SERVES 1

INGREDIENTS1 small tin tuna in springwater, drained

1 tbsp Greek yoghurt½ tomato, diced

½ small Lebanese cucumber, diced1 wholegrain pita bread

10g baby spinach¼ avocado (50g), sliced

NUTRIENT

ANALYSIS

PER SERVE

SPINACH IS A NUTRITIOUS SOURCE OF FOLATE, WHICH IS NEEDED TO PREVENT BIRTH DEFECTS, AND ALSO TO SUPPORT THE HEALTHY FORMATION AND RAPID CELL GROWTH OF THE PLACENTA AND YOUR DEVELOPING BABY.

tip


427cal/1787kJ 30g 38g 17g 6g 6g


METHOD

Bring a saucepan of water to the boil. Add chicken, bay leaf, garlic, salt and thyme, cook for 1 minute, then

cover and remove from heat. Leave chicken to poach in the hot water for 15 minutes, or until cooked through.

Drain and allow to cool.

For the dressing, place all ingredients in a jar, seal with a lid and shake until well combined. Pour

into 2 small serving jugs.

Bring a saucepan of water to the boil, add snow peas, blanch for 1-2 minutes, then drain and refresh

immediately under cold water.

Place snow peas, spinach and pear in a medium bowl and toss to combine. Divide between serving plates.

Slice chicken and place on top of the salad. Top with parmesan, sprinkle over walnuts and serve with

dressing.

Day 6

DINNERPOACHED CHICKEN, PEAR, WALNUT

& PARMESAN SALAD

SERVES 2

INGREDIENTS200g chicken breast

1 bay leaf1 garlic clove, crushed

½ tsp salt1 tbsp thyme

125g snow peas, trimmed1½ cups baby spinach

½ green pear, thinly sliced3 tbsp toasted walnuts, roughly chopped

30g shaved parmesan

DRESSING1 tbsp olive oil

1 tbsp lemon juice1 tsp honey

1 tsp Dijon mustardSalt and pepper, to taste

NUTRIENT

ANALYSIS

PER SERVE

IN ADDITION TO BEING LOADED WITH PROTEIN AND FIBRE, WALNUTS ARE ALSO ONE OF THE FEW PLANT SOURCES OF OMEGA-3 FATS, IN THE FORM OF ALPHA-LINOLENIC ACID (ALA), WHICH CAN BENEFIT EYE AND COGNITIVE DEVELOPMENT IN BABIES.

tip


434cal/1816kJ 34g 20g 24g 5g 10g


METHOD

Combine LSA and muesli in a bowl. Pour in milk and top with berries.

Day 7

BREAKFASTFRUIT & MUESLI

SERVES 1

INGREDIENTS1 tbsp LSA

45g natural fruit-free muesli1 cup skim milk

1 cup mixed berries (fresh or frozen), such as strawberries and blueberries

NUTRIENT

ANALYSIS

PER SERVE

BLUEBERRIES ARE LOW IN NATURAL SUGARS AND LOW GI, SO THEY WON’T SPIKE YOUR BLOOD GLUCOSE LEVELS.

tip


381cal/1594kJ 18.2g 50.3g 9.2g 1.6g 7g


METHOD

Preheat oven to 180°C. Place beetroot in a baking dish and spray lightly with olive oil. Cook for 1-1½ hours, or until tender when pierced with a knife. Allow to cool,

then remove stem and skin. Cut into eighths.

Cut turkey into bite-sized pieces. Add 1 tsp of the oil to a non-stick frying pan over a medium-high heat. Cook

turkey, stirring occasionally, for 8 minutes, or until browned and cooked through. Set aside to cool.

For the dressing, place red wine vinegar, remaining oil, orange juice, salt and pepper in a jar, seal with

a lid and shake to combine.

Place orange, fennel, mint, beetroot and dressing in a bowl, then toss to combine. Add turkey and gently toss

through. Divide between serving plates. Top with parmesan, almonds and fennel fronds. Serve.

Day 7

LUNCHBEETROOT, ORANGE

& MINT SALAD

SERVES 2

INGREDIENTS1 large fresh beetroot (250g)

Olive oil spray200g skinless turkey breast (or chicken, egg or tofu)

1 tbsp olive oil1 tsp red wine vinegar

1 tbsp orange juiceSalt and pepper, to taste

1 orange, peeled, halved and sliced½ fennel bulb, fronds picked,

bulb thinly sliced1 cup Vietnamese mint leaves

30g grated parmesan2 tbsp flaked almonds, toasted

NUTRIENT

ANALYSIS

PER SERVE

TURKEY CONTAINS THE AMINO ACID TRYPTOPHAN, WHICH PRODUCES SEROTONIN, A HAPPY HORMOME WHICH CALMS YOU DOWN AND IMPROVES YOUR MOOD.

tip


352cal/1473kJ 29g 24g 16g 2g 13g


METHOD

Sprinkle paprika and salt over the salmon. Heat half the oil in a non-stick pan over medium-high heat. Cook

salmon for 3-4 minutes on each side, or until cooked through. Remove from pan and rest.

Steam broccoli for 2 minutes, then add beans and zucchini to the steamer and steam for a further

2-3 minutes, or until just tender.

Place vegies in a serving bowl. Flake salmon into bite-size pieces over the top, then drizzle with

lemon juice and remaining oil. Serve with lemon wedge, if desired.

Day 7

DINNERBAKED SALMON WITH

STEAMED GREENS

SERVES 1

INGREDIENTS¼ tsp paprika (hot, smoked or sweet)

Pinch of salt120g salmon fillet

2 tsp olive oil1 cup broccoli florets50g beans, trimmed

1 medium zucchini, halved, thickly sliced

1 tbsp lemon juiceLemon wedge, to serve (optional)

NUTRIENT

ANALYSIS

PER SERVE

SALMON IS A RICH SOURCE OF OMEGA-3 FATTY ACIDS, WHICH ARE VALUABLE IN AN UNBORN BABY'S DEVELOPMENT, PARTICULARLY THEIR BRAIN, EYES AND NERVOUS SYSTEM.

tip


419cal/1754kJ 30g 20g 26g 5g 8g

{70}

HEALTHY SNACKS FOR YOU AND BABY

Pregnancy is not a excuse for a fridge free-for-all, but it is important to make sure you are eating enough calories. This is no time for skipping meals and in fact you should sustain yourself between main meals with two or three snacks per day. Try to plan your snacks as you would your main meals; every bite is an opportunity to get more nutrients into your body and help grow your precious little baby.

IT CAN BE EASY TO FALL INTO UNHEALTHY EATING HABITS WHEN YOU’RE

SUFFERING PREGNANCY FATIGUE, AS PRE-PACKAGED SNACK FOODS CAN SEEM

LIKE A CONVENIENT SOLUTION. IT’S A GOOD IDEA TO HAVE PLENTY OF SNACK IDEAS ON HAND, SO YOU CAN TAKE IN

ENOUGH CALORIES FOR ENERGY.

HEALTHY SNACKING

meal plan



LOW-FAT COTTAGE CHEESE POT WITH FRUIT OR VEGGIES

Low-fat cottage cheese is a great snack for three reasons: it’s low in fat, high in protein and high in

calcium. Serve it with fresh fruit such as peaches or raspberries, or vegetable crudités such as carrot or cucumber. (150g cottage cheese, plus fruit or veg)

Calories per snack: around 158

MOZZARELLA, TOMATO & BASIL SALAD

Use low-fat mozzarella for a light, delicious meal packed with protein, fibre and calcium. Drizzle with balsamic and sprinkle with a little freshly chopped

oregano, salt and pepper. (65g cheese, 1 beef tomato, small handful basil)

Calories per snack: 167

TOAST WITH ALMOND BUTTER & BANANA

One slice of wholegrain toast spread with 1 tsp almond butter and topped with a chopped banana makes a sweet snack, perfect for any time of the day.

Almond butter will give you healthy omega-3 fats, while the banana is full of potassium.


ALMONDS Eat them on their own or mix some almonds

with 2 tbsp of low-fat yoghurt for a snack with crunch, texture and a bit of sweetness. Nuts contain

heart-healthy omega-3s and are a great source of on-the-go protein. (22 nuts)


HUMMUS & CRUDITÉS Hummus is packed with protein and healthy fats. Serve

it with a few chopped carrot or celery sticks. Pop it into a lunchbox and you can easily turn this into a

portable snack. (75g hummus, plus veggies)


WHOLEGRAIN CRACKERS & LOW-FAT CHEESE

Wholegrains in any form are a healthy choice, and the low-fat cheese is a great way to get some calcium into

your diet. (6 crackers and 50g low-fat cheese)


WHOLEGRAIN CEREAL & MILK This sounds so simple, but it’s a great snack. Averaging around 177 calories for a bowl of wholegrain cereal

with skim milk, this snack gives you plenty of complex carbohydrates to keep your energy levels up, plus

calcium and vitamins to improve your health.


Snacks


Snacks

BOILED EGG SALAD Eggs are an excellent snack as they are filled with

protein. Chop a couple of boiled eggs and mix with 1 tbsp each of vinegar and olive oil, chopped spring onion, cucumber and lettuce, to create a yummy and filling salad. (Calories are calculated on 2 extra-large

hard-boiled eggs)


FRUIT SMOOTHIE Make up a smoothie with your favourite flavours and

add ice for thickness and texture. Try including banana, milk and honey, mixed berry, kiwifruit and apple –

whatever your taste – plus the goodness of Healthy Mummy Pregnancy Smoothie mix. Calories vary

depending on ingredients used.

Calories per snack: 250-300

HARD-BOILED EGGS This is a very simple snack, but a protein-filled one.

Boil two eggs and eat with a sprinkle of paprika for a high-protein, on-the-go snack. To make things even

easier for yourself, boil eggs by the dozen, peel them and keep them in an airtight container in the fridge.

They’ll last for a couple of weeks. (2 large eggs)


APPLE & ALMOND BUTTER Slice an apple into wedges and spread with 1 tbsp of

almond butter or peanut butter for a protein-filled snack that’s also high in fibre. Keep the skin on the

apple for optimum nutrition.


SWEET POTATO & SALSA Keep baked sweet potatoes in the fridge so you can pop them in the microwave and team them with salsa or the topping of your choice at a moment’s notice.

Sweet potato is especially good with a mild salsa and, if you like, a tsp of sour cream. (Calories are based on

1 medium sweet potato and 2 tbsp salsa)


OMELETTE & COTTAGE CHEESE Omelettes take a very short amount of time to make

– a couple of minutes at most – and they are filling and nutritious. Fill your omelette with a little low-fat cottage cheese and maybe some shredded onion for a bit of

bite. You can cook omelettes, chill them and keep them in the fridge for a day or two until you’re ready

to eat them. (Calories are based on an omelette made with 2 eggs and 2 tbsp cottage cheese)

Calories per serving: 196


Snacks

HOMEMADE CRISPS To make healthy crisps, thinly slice a potato, spritz with

cooking spray and a little seasoning and bake until crisp in a hot oven. Store them in an airtight container to keep them crisp and reach for them when you’re

feeling a bit peckish. Keep the skins on to retain the vitamins and minerals. (Calories are based

on using 1 medium potato)


AVOCADO & CRACKERS Avocado is a fantastic and healthy snack. It’s packed with vitamin C, healthy mono and polyunsaturated

fats and plenty of fibre. Serve with a couple of wholegrain crackers for additional fibre and protein.

(Calories are calculated on 1 small avocado and 2 wholegrain crackers)


WHOLEGRAIN TOAST WITH CREAM CHEESE

This is an incredibly satisfying snack that is tasty and nutritious. Toast 1 slice of wholegrain bread, spread with 1 tbsp of low-fat cream cheese and top with

some spinach leaves for a yummy snack.


STRAWBERRIES WITH DARK CHOCOLATE

This is a snack with a decadent flavour, but the flavonoids, cholesterol-reducing nutrients and feel-

good factor of chocolate makes it healthier than you might think. Melt 28g of chocolate and drizzle over 5-6 medium strawberries for a fresh, yummy snack.


PITA CHIPS & DIP Choose wholemeal pita chips for a good hit of

slow-release carbohydrates that will keep your energy levels up over a longer period of time. Serve with

a salsa or with 2 tbsp of low-fat yoghurt mixed with 1 tbsp chopped onion and a sprinkle of chopped chives. (Calories are based on 10 large pita chips

and 2 tbsp yoghurt)


BANANA & CLEMENTINE Snack on a banana and a clementine for a hit of

potassium, vitamin C, fibre and plenty of other vitamins and nutrients. To make this great on-the-go snack food even easier, prepare 3 or 4 clementines in advance by removing the skin and pith, then keep the segments in

an airtight container in the fridge.


{74}

WHEN SWEET CRAVINGS STRIKE, IT CAN BE HARD FOR YOU, A HUNGRY PREGNANT

WOMAN, TO DENY YOURSELF – BUT, WITH THESE HEALTHIER OPTIONS,

YOU DON'T NEED TO!

SWEET TREATS

meal plan

SATISFY YOUR CRAVINGSPregnancy is not the time to deny yourself all gastronomic pleasures, but there are healthier

ways to satisfy your sweet tooth than indulging in a family-sized block of milk chocolate!

While ideally not everyday treats, the following recipes are at least a little virtuous – they're lower in energy than many store-bought alternatives and light on refined sugar. Eat

these mindfully, but most of all, enjoy!



METHOD

Rinse quinoa, drain and tip onto paper towel to dry.

In a small saucepan, melt coconut oil and honey. Remove from heat, add quinoa and almond meal, then mix well. Evenly press mix onto the base and side of a small (12cm) tartlet tin. Refrigerate.

Warm ricotta and chocolate in a small saucepan over a very low heat, stirring continuously until chocolate is melted. Add cacao powder and milk, and stir until smooth. Cool slightly, then spoon

into tart shell. Smooth the surface.

Return tart to fridge for 1 hour to set, then carefully remove from tin. Serve topped with berries and sprinkled with coconut.

Treats

DESSERTNO-BAKE CHOC BERRY TART

SERVES 4

INGREDIENTS1 tbsp uncooked quinoa

1 tbsp coconut oil1 tbsp honey

½ cup almond meal½ cup reduced-fat ricotta

50g dark chocolate2 tbsp raw cacao powder

1 tbsp low-fat milk2 tbsp raspberries

½ punnet strawberries, hulled, sliced 1 tsp shredded or desiccated

coconut, to serve

NUTRIENT

ANALYSIS

PER SERVE


310cal/1297kJ 10.5g 19.3g 20.5g 5g 10.7g


METHOD

Preheat oven to 180°C. Line an oven tray with baking paper. Place oatmeal, baking powder and cacao in a bowl and mix until well combined. Add banana and honey and mix well.

Stir through cacao nibs, chocolate chips or dried fruit.

Spoon 10 dollops of mixture onto the oven tray and flatten slightly. Bake for 10 minutes. Cool on a wire rack. Serve.

Treats

DESSERTCHOC-BANANA OAT COOKIES

SERVES 10

INGREDIENTS1 cup oatmeal (or 1 cup of oats processed

in a food processor until fine)1 tsp baking powder

1 tbsp raw cacao powder1 medium banana, mashed

1 tbsp honey¼ cup cacao nibs, dark chocolate

chips or dried fruit

NUTRIENT

ANALYSIS

PER SERVE


69cal/289kJ 1.4g 13.1g 1g 0.2g 6.9g


METHOD

Shake a small can of coconut cream and refrigerate for 4 hours or overnight.

Combine pureed pumpkin, cocoa, maple syrup and vanilla. Divide mixture between two glasses, top with 4 tbsp of the coconut cream, cherries and shredded coconut.

Note: If you don't have time to refrigerate the coconut cream, it can be used at room temperature, but it will be thinner.

Treats

DESSERTBLACK FOREST TRIFLE

SERVES 2

INGREDIENTS270ml can premium coconut cream

100g butternut pumpkin, steamed, pureed and cooled

1 tbsp raw cacao powder1 tbsp pure maple syrup¼ tsp pure vanilla extract

8 cherries, deseeded and diced 1 tsp shredded coconut

NUTRIENT

ANALYSIS

PER SERVE


347cal/1453kJ 3.7g 21.5g 27.2g 24.1g 10g


METHOD

Place avocado, banana, cinnamon and vanilla in a blender and blend until smooth.

In a small saucepan over a medium heat, place honey, cocoa/cacao powder, chocolate bits and coconut oil, then stir continuously until melted. Allow to cool slightly,

then add to mixture in the blender and pulse to combine.

Spoon mixture into a dessert bowl and serve immediately, sprinkled with dark chocolate. Or place bowl in the fridge for 30 minutes for mixture to cool and set a little, before serving.

Treats

DESSERTCLEVER CHOCOLATE MOUSSE

SERVES 1

INGREDIENTS½ ripe avocado (60g)

⅓ small ripe banana¼ tsp cinnamon

¼ tsp vanilla extract3 tsp honey

3 tsp cocoa or cacao powder25g dark chocolate bits

1 tsp coconut oilGrated dark chocolate, to serve

NUTRIENT

ANALYSIS

PER SERVE


280cal/1176kJ 3.4g 27.3g 17.2g 5.6g 24.5g


METHOD

Preheat oven to 200°C. In a small saucepan, place pear, banana, cocoa/cacao, half the honey and water. Bring to the boil over medium heat, then simmer for 3 minutes, or until pear is cooked. Mash

mixture well with a fork or blend until smooth. Spoon mixture into a small, heat-proof ramekin.

In a clean bowl, rub together coconut oil and flour until the consistency of crumbs. Add oats and coconut, then stir to combine. Sprinkle on top of mixture in ramekin, then drizzle with remaining honey.

Bake for 10 minutes, or until browned on top. Serve dusted with extra cocoa/cacao powder.

Treats

DESSERTCHOCOLATE COCONUT CRUMBLE

SERVES 1

INGREDIENTS½ pear, peeled and diced

½ small banana, peeled and diced2 tsp cocoa or cacao powder,

plus extra to dust1 tbsp honey40ml water

2 tsp coconut oil, chilled3 tsp plain wholemeal flour

½ tbsp rolled oats3¼ tsp shredded coconut

NUTRIENT

ANALYSIS

PER SERVE


310cal/1302kJ 2.8g 48.7g 11g 7.2g 30g


METHOD

Preheat oven to 180°C. Spray a mini muffin pan with olive oil and line holes with mini paper cases. Place goji berries and sweetener in a small cup and pour in boiling water until just covered.

In a medium bowl, combine pureed prunes, rice malt syrup and vanilla extract. Add eggs and beat until mixture is frothy. Sift in flour, baking powder, salt, cacao and cinnamon (if using). Stir gently with

a spatula until well combined. Drain goji berries and fold with chocolate chips into the mixture.

Evenly spoon mixture into paper cases. Bake for 15-20 minutes or until a skewer inserted into the centres comes out clean. Serve muffins warm or cool.

Treats

DESSERTCHOCOLATE & GOJI BERRY MUFFINS

SERVES 20

INGREDIENTSOlive oil spray

¼ cup dried goji berries1 tsp Xylitol or Natvia sweetener

¼ cup pureed prunes½ cup rice malt syrup2 tsp vanilla extract

3 eggs, at room temperature, lightly beaten

½ cup coconut flour¼ tsp baking powder

¼ tsp salt¼ cup raw cacao powder¼ tsp cinnamon (optional)¼ cup dark chocolate chips

NUTRIENT

ANALYSIS

PER SERVE


76cal/318kJ 1.3g 11.9g 2.6g 1.6g 6.5g


METHOD

If using dried dates, soak in warm water for 15 minutes, then drain. Put all ingredients in a food processor and process for several minutes, adding a little water if necessary to help mixture bind well. Press into a slice pan (16cm x 26cm) lined with baking paper (sides overhanging). Chill in the

refrigerator for at least 30 minutes.

Lift slice from pan, using the baking paper to assist. Slice fudge into 8 squares and serve.

COOKING TIP: You could substitute the walnuts for almonds or macadamia nuts for a different flavour.

Treats

DESSERT CHOCOLATE FUDGE BITES

MAKES 8

INGREDIENTS1 cup walnuts½ cup cocoa

1¼ cups fresh or dried dates

NUTRIENT

ANALYSIS

PER SERVE


204cal/854kJ 3.8g 21.5g 10.7g 1.1g 18.1g


ABOUT THE SMOOTHIEThe Healthy Mummy Pregnancy Smoothie is a convenient and easy supplementary food, designed to complement your existing pregnancy vitamins or supplements, to help you meet the extra protein, vitamin and mineral requirements during your pregnancy.

It is an ideal snack to include in your pregnancy diet to give your body an excellent source of nutrition and energy during the day.

The smoothie contains vitamins and minerals such as vitamin B12, calcium, vitamin D, folate, iron, vitamin B3, vitamin B6, vitamin B12, vitamin B2 and phosphorous. The smoothie (before you add milk or extras such as fruit or vegetables) also gives you a whopping 15g of protein and 5g of fibre per serve, plus the added benefits of probiotics.

NewPregnancy Formula pregnancy

Smoothie

{83}

FEEDING YOUR BABY AND YOUR BODY

While good nutrition is always important, pregnancy tends to push it to the top of most women's list of priorities. There's nothing like growing a little person to encourage a new awareness of what you put in your mouth! But maintaining a spotless diet of baby-growing nutrients can be challenging when you're struggling with queasiness or the bone-crushing fatigue of pregnancy. The Healthy Mummy Pregnancy Smoothies are an easy and delicious addition to your diet, helping to meet your baby's and your own nutritional needs. Perfect as a healthy snack, the smoothie provides protein, fibre, essential prenatal vitamins and minerals, plus an easy energy boost to meet the extra requirements of pregnancy.

The Healthy Mummy Pregnancy Smoothie is designed to complement, not replace, your prenatal vitamin intake. It is ideal as a high-protein, high-calcium snack in pregnancy.

FORMULATED SPECIFICALLY FOR PREGNANT WOMEN, THE HEALTHY MUMMY

PREGNANCY SMOOTHIE MIX IS AN EASY AND DELICIOUS WAY TO MEET THE EXTRA NUTRITIONAL DEMANDS OF PREGNANCY.

SMOOTHIE 101


smoothies


FREQUENTLY ASKED QUESTIONSThe Healthy Mummy Pregnancy Smoothie is a fantastic tool in your health

arsenal during pregnancy, providing a nutrient-packed snack to assist you in achieving your nutritional requirements during this exciting time in your life.

Here are some common questions about the smoothie mix:

Why do I need extra nutrients in pregnancy? Growing a baby is a huge job, requiring large amounts of protein, extra energy (particularly in the second and third trimesters) and drawing deeply on your body's stocks of minerals such as folate, iodine, calcium, iron and zinc. And as well as the growth and development of the baby, your diet also needs to support the dramatic changes happening in your own body.

What about after the baby's born? The Healthy Mummy Pregnancy Smoothie is designed to supplement a normal diet and address situations where intakes of energy and nutrients may not be adequate due to increased demands. This is the case during pregnancy but also while breastfeeding. You can continue using the Healthy Mummy Pregnancy Smoothie or switch to one of the other great products in the Healthy Mummy range.

Can I drink Healthy Mummy Pregnancy Smoothies before conception? Yes, the smoothie mix is a good source of fibre, protein, calcium and probiotics, all of which are important for a woman's health at any stage in her life. The smoothie provides 100mcg of folic acid per serve which, along with a good diet and a pregnancy supplement, helps pregnant mothers achieve the recommended intake of at least 400mcg of folic acid per day, at least one month before and three months after conception, to reduce the risk of foetal neural tube defects.

Can I add fruit and vegetables to my smoothies? Yes, the Healthy Mummy Pregnancy Smoothie can be mixed with low-fat milk alone, or you can add fruit and vegetables for extra nutrients and energy. It's also a great idea to add other ingredients – nuts, seeds, cacao or chia seeds, for example – for a flavour or nutritional boost. See the following page for ideas on healthy additions, and have fun experimenting!

Do I still need to take pregnancy vitamins? The Healthy Mummy Pregnancy Smoothie is specifically formulated to complement your diet and pregnancy supplement. It is designed as a nutritious snack for pregnant mothers, to help them achieve their increased vitamin and mineral demands. We recommend taking a good quality pregnancy supplement in conjunction with the smoothie, however always listen to the advice of your healthcare practitioner.

Can I get too many nutrients if I'm taking pregnancy supplements as well as drinking smoothies? The Healthy Mummy Pregnancy Smoothie is formulated to supplement a normal diet and to address situations where intake of energy and nutrients may not be adequate. During pregnancy, there is an increased demand for many nutrients and the smoothie is formulated to complement your diet and pregnancy supplement.

smoothies


smoothies

Calories/kilojoules listed are per tablespoon

POWER-PACKED SMOOTHIE EXTRASAdding nuts, seeds, spices and other extras is a good way to increase the

nutritional value of your smoothie and make it more filling. Many of these added extras will also boost your smoothie with pregnancy-friendly nutrients to

keep baby growing well and your own body in tiptop shape!

INGREDIENT CALORIES KILOJOULES PREGNANCY PUNCH

Chia seeds 67 280 Contains magnesium to combat leg cramps.

LSA 66 276 A cocktail of healthy fats, minerals and fibre.

Shredded coconut 102 427 High in fibre, which aids in digestive health.

Rolled oats 56 234 A boost of protein, fibre, iron and zinc.

Weet-Bix (per biscuit) 57 238 Fortified with iron and folate.

Raw pumpkin seeds 56 234 Rich in protein and zinc to support cell growth.

Flaxseeds 80 335 A good source of omega-3s, for baby's brain.

Sunflower seeds 65 272 Contains folate to prevent neural tube defects.

Tahini 163 682 Full of protein to help baby's growth.

Almond spread 115 481 Contains iron for boosting blood supply.

Psyllium husks 11 46 This fibre powerhouse helps fight constipation.

Honey 85 356 An immune booster to help resist infection.

Fresh ginger 3 13 May relieve nausea and vomiting.

Cacao powder 24 100 Contains magnesium, zinc and iron,

plus it's a superfood mood booster!


Dairy products contain more than 10 essential nutrients, including vitamins A, D and B12, calcium, carbohydrates, magnesium, phosphorus, potassium, protein, riboflavin and zinc. These are essential for your baby's growth, particularly the development of their bones, teeth, muscles, heart

and nerves. Experts recommend pregnant mums aim for 3-4 servings of dairy per day.

Full-fat dairy may help to satisfy a woman's increased energy needs in the second and third trimesters. However, if excessive weight gain is a concern for you, low-fat dairy contains the same vitamins and

minerals as full-fat dairy, but with fewer calories/kilojoules.

If you're unable to drink dairy milk, there are many other milk options, such as rice, soy, oat and almond. These don't have the same nutritional benefits as dairy, but many are fortified with vitamins and minerals, making them a good alternative.

MILK TO USE IN YOUR SMOOTHIESMixing up a Healthy Mummy Pregnancy Smoothie with milk (or a fortified dairy-free

alternative) gives your body and your baby an instant serve of vitamins and minerals.

Milk Calories Kilojoules Protein Sugar per 250ml per 250ml per 250ml per 250ml

Dairy milk, full cream 162 678 7.7 12.5

Dairy milk, 98% fat-free 123 515 9.75 13.25

a2 full cream milk 162 678 7.7 12.5

a2 reduced-fat milk 113 473 7.7 13

a2 no-fat milk 85 356 7.7 13

Goat milk 154 645 8 9.3

smoothies


smoothies

Milk Calories Kilojoules Protein Sugar per 250ml per 250ml per 250ml per 250ml

Soy milk 185 774 7.8 7.5

Soy milk, 98.5% fat-free 95 397 7.5 4

Almond milk 63 264 1 7

Unsweetened almond milk 40 167 1.3 0.3

Coconut milk 75 314 0.38 6.3

Unsweetened coconut milk 55 230 0.38 0.5

Coconut & almond milk 68 285 1.3 6.3

Unsweetened coconut & almond milk 44 184 1.3 0.5

Unsweetened macadamia milk 72 301 0.6 0.6

Oat milk 153 640 2.5 3.8

Rice milk 125 523 0.7 14.5

PLANT MILKS & MILK ALTERNATIVESWith so many milk alternatives on the market, the choice can be bewildering. Here is some energy and nutritional information to help you make the best choice for you.

* Nutrition information based on commonly consumed brands.

* If you are using a soy or rice milk, always be sure to buy a non-genetically modified brand. Please note, our Healthy Mummy Smoothie products are all non-genetically modified.


NUTRIENT

ANALYSIS

PER SERVE

Smoothie

1

Energy Protein Carbohydrates Fat Fibre

312cal/1306kJ 24.4g 42g 3.2g 8.2g

Ginger is an anti-inflammatory and may help to reduce nausea and vomiting in the early stages of pregnancy. Bananas contain vitamin B6, which benefits your unborn baby by aiding in the metabolism of protein, fats and carbohydrates. It also helps form new red blood cells and to develop the brain and nervous system. Vitamin B6 has been shown to reduce nausea in dosages of 25mg, three times daily.

METHOD

Place all ingredients in a blender and mix until well combined. Serve.

MORNING SICKNESS SMOOTHIE

SERVES 1

INGREDIENTS30g Healthy Mummy Pregnancy

Smoothie mix1 medium banana1 tsp grated ginger

¼ tsp cinnamon250ml low-fat milk


NUTRIENT

ANALYSIS

PER SERVE

Smoothie

2

METHOD


ENERGY-BOOSTING PREGNANCY SMOOTHIE

SERVES 1


Smoothie mix200ml freshly squeezed orange juice

¼ cup chopped pineapple½ cup frozen yoghurt

4-5 ice cubes

Energy Protein Carbohydrates Fat Fibre 366cal/1531kJ 21.4g 48.2g 8.7g 5.6g

The Heathy Mummy Pregnancy Smoothie is a good source of niacin, also known as vitamin B3, which is a natural energy booster. Frozen yoghurt also contributes niacin, with smaller amounts present in fresh pineapple and orange juice. The natural sugars in the fruit will also provide an energy boost which may be much needed towards the later stages of pregnancy.


NUTRIENT

ANALYSIS

PER SERVE

Smoothie

3

METHOD


LEG CRAMP SMOOTHIE

SERVES 1


Smoothie mix200ml low-fat dairy milk

½ cup kale½ medium banana

¼ cup frozen blackberries1 tbsp chia seeds

4-5 ice cubes


332cal/1388kJ 29.5g 39g 10g 16.3g

Leg cramps affect about 60% of pregnant women. They are very painful and normally strike at night while you are trying to sleep. Calcium works with magnesium to help to relax the muscle. Banana, spinach and chia seeds are all great sources of magnesium, while cow's milk is naturally high in calcium. Your baby also needs calcium to build healthy bones.


NUTRIENT

ANALYSIS

PER SERVE

Smoothie

4

METHOD


HEADACHE FRAPPÉ

SERVES 1


Smoothie mix200ml water

10ml lemon juice½ cup watermelon

½ cup frozen strawberry yoghurt4-5 ice cubes


302cal/1263kJ 20.3g 33.8g 8.7g 4.7g

Staying hydrated by drinking plenty of water or fluids is the best action you can take to prevent a headache. Lemon juice is a very effective and powerful ingredient to treat a headache because it is refreshing and relaxing, and it helps maintain the acid-alkaline balance in the body. Watermelon has a high water volume and also aids in cooling the body down.


NUTRIENT

ANALYSIS

PER SERVE

Smoothie

5

METHOD


IRON-BOOSTING SMOOTHIE

SERVES 1


Smoothie mix½ cup frozen strawberries½ cup frozen raspberries

½ cup chopped baby spinach2 tsp chia seeds

1 tsp almond meal200ml unsweetened almond milk

4-5 ice cubes

Energy Protein Carbohydrates Fat Fibre 361cal/1512kJ 20.9g 21.7g 15.5g 19g

Your body uses iron to make haemoglobin, a protein in the red blood cells that carries oxygen. During pregnancy, your blood volume expands to accommodate the changes in your body and help your baby make his or her entire blood supply; this doubles your need for iron. If you don't get enough iron, you might become fatigued and more susceptible to infections. The risk of preterm delivery and low birth weight also might be higher.

Meat provides the most readily absorbed form of iron, and eating foods rich in vitamin C, such as strawberries, will help your body absorb iron from plant sources. Almonds, chia seeds and baby spinach are all great sources of non-haem iron.


NUTRIENT

ANALYSIS

PER SERVE

Smoothie

6

METHOD


IMMUNE-BOOSTING SMOOTHIE

SERVES 1


Smoothie mix1 tsp pumpkin seeds

¼ cup frozen blueberries½ frozen banana

200ml low-fat milk 1 tsp raw honey¼ tsp cinnamon


349cal/1460kJ 25.8g 42.2g 7.3g 7.2g

Vitamin D is an important nutrient for your immune system, as it enables your body to produce more than 200 antimicrobial peptides, which are needed to fight off a wide range of infections. Cow’s milk is high in vitamin D.

Honey may also boost the body’s immune system by aiding in the production of white blood cells. This improves the body’s ability to fight infection and decreases the risk of fevers. Raw organic honey is the best choice as it has the most medicinal benefits.

Blueberries are high in compounds called pterostilbene and may give your immune system a boost. These compounds work with vitamin D to increase the expression of the CAMP gene, which has been shown to play a key role in the body’s immune system.


NUTRIENT

ANALYSIS

PER SERVE

Smoothie

7

METHOD


PREGNANCY PROTEIN-BOOSTING SMOOTHIE

SERVES 1


Smoothie mix1 tsp chia seeds

2 pitted medjool dates2 tsp tahini

2 tsp raw cacao200ml low-fat soy milk


365cal/1533kJ 27.2g 33.2g 11.3g 13.3g

Protein is crucial for your baby's growth, especially during the second and third trimesters. It also provides support for the necessary changes in your own body, such as increased breast tissue.

One serve of Healthy Mummy Pregnancy Smoothie contains 15g of protein on its own; once you add soy milk, tahini, cacao and chia seeds, which are all high in protein, you end up with a whopping 27.2g of protein.

Medjool dates contain plenty of fibre, as does the smoothie mix. This is needed to help prevent constipation in pregnancy.


NUTRIENT

ANALYSIS

PER SERVE

Smoothie

8

METHOD


ULTIMATE PREGNANCY NUTRIENT-BOOSTER SMOOTHIE

SERVES 1


Smoothie mix200ml regular cow’s milk

1 tsp raw cacao1 tsp raw honey

½ medium banana 1 cup kale

2 tsp chia seeds 1 tsp almond meal


403cal/1685kJ 29g 35.8g 13.4g 12.8g

Banana and kale both contain folate. A lack of folate during early pregnancy has been linked to an increased risk of neural tube defects, such as spina bifida, in babies. To reduce this risk, women need an extra 400mcg of folic acid a day for at least one month before conception, and for the first three months of pregnancy.

Bananas also contain potassium which helps maintain babies fluid and electrolyte balance, aids muscle contractions, energy metabolism and nerve function.

Chia seeds, almond meal, kale and cacao are all rich in iron and calcium. The need for iron increases significantly

during pregnancy to meet the needs of your placenta and the growing baby and to aid the increase in the mother's own blood supply.

Regular cow’s milk contains iodine, which is essential to the development of a baby’s brain and nervous system. Your iodine requirement increases by 47 per cent in pregnancy and by 80 per cent when breastfeeding.

Milk and kale are both high in phosphorus, which is needed in pregnancy to aid the baby in building strong bones, developing blood clotting, providing normal kidney function and a normal heart rhythm.


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HEALTHY KIDS

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Disclaimer: This material is for reference only and not intended to replace the advice of a medical professional. Always speak to your doctor before taking supplements, changing your diet or

undertaking any exercise program. The Healthy Mummy Pty shall have no liability or responsibility to any person or entity with respect to any loss or damage caused, or alleged to be caused,

directly or indirectly by the information contained herein.

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