Last Updated on 28 September 2022 by Brisbane Livewell Clinic
What to eat when you’re pregnant?
A balanced diet is crucial to your pregnancy health. What you eat has a direct impact on your unborn child. You may find some foods can ease pregnancy symptoms, such as nausea and constipation. Others can negatively affect your digestion and overall health. Consider the following when planning your meals:
Load up on fibre
About half of pregnant women experience constipation while pregnant. This issue is caused by the hormonal changes that occur in their bodies. Food passes through the GI tract more slowly due to the increase in progesterone levels. To prevent constipation, eat more fibre. Leafy green vegetables, legumes, prunes, cabbage, and unprocessed grains are excellent choices. Whole grains such as oats and brown rice can boast large doses of fibre and can be incorporated into most meals. You can also add psyllium husk to a glass of water to keep your digestive system running smoothly. Simply drink this mixture whenever you’re having tummy issues.
Make Every Bite Count
Contrary to popular belief, it’s no need to eat for two during pregnancy. Mums-to-be only need an extra 300 calories a day in the last two trimesters. Just because you’re carrying a baby, it doesn’t mean you can eat everything in sight. Make every bite count. Choose whole, nutritious foods, such as fresh fruits, vegetables, whole grains, and nuts. Foods that are rich in omega 3’s will also supply your body with quality essential healthy fats that your body (and baby) need also.
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Fibre Rich Eggplant Caponata
A delicious, fibre rich vegan appetizer, snack option or side dish.
- 1 Lg Eggplant
- 2 Lg Zucchini
- 1 Lg Onion (peeled and finely chopped)
- 2 Garlic Cloves (minced)
- 2 Lg Plum tomatoes (diced small)
- 3 Celery stalks (thinly sliced)
- 1/2 Cup Parsley (freshly chopped)
- 1/4 Cup Raisins
- 2 Tbsp Red wine vinegar
- 1 Tbsp Coconut sugar
- 3 Tbsp Black olives (sliced)
- 2 Tbsp Capers
- 3 Tbsp Pine nuts (toasted)
- Salt and pepper (to taste)
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Wash and cube (small cubes) the unpeeled eggplant and zucchini, sprinkle generously with salt and let stand for 1 hour.
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Remove as much remaining moisture from the eggplant and zucchini before cooking.
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Heat the olive oil in a large frypan over medium–high heat. Sauté the eggplant and zucchini in oil until soft, remove from pan and set aside.
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Add the onions and garlic to pan and sauté in the same oil.
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Add tomatoes, celery and raisins. Cook until tender–15 minutes.
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Meanwhile in a small saucepan heat the vinegar and coconut sugar until dissolved.
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Add the eggplant and zucchini along with the parsley, olives, capers, and toasted pine nuts to the frypan with other vegetables. Pour over the vinegar and sugar mixture and toss together in the pan.
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Season with salt and pepper to taste and cook for an additional 2 – 3 minutes until all ingredients are heated through.
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Serve hot or cold as a relish with dinner or on top of crusty bread slices as a a healthy snack, lunch meal or appetizer.
"From Chris E Decided to make this for my constipated and hangry misso because there aren't too many vegan options for pregnant women. It took longer than expected but that's my fault for not reading the instructions ahead of time. Prep time needs to say 1hr10mins because of sweating out eggplant and zucchini. And overall too many elements needed so would prefer to see something simpler. Did taste pretty good and certainly fibrous."
Posted by Brisbane Livewell Clinic on 10-01-2022