Eating in the last trimester
In your last trimester, you are officially allowed an extra 200 calories a day to match your baby's growth spurt. But try to resist eating too many cakes, sweets and fast food snacks. Two hundred calories is less than you think - it's the equivalent of two slices of wholemeal toast and margarine or butter, a jacket potato with an ounce of cheese, or one slice of cheese on toast.
Coping with heartburn
As your pregnancy progresses, heartburn becomes all too common. It's caused by both hormonal and physical changes in your body. Though you may not be able get rid of it completely, you can take some steps to minimise it. If you are suffering, try cutting out rich or spicy dishes, chocolate, citrus fruits, alcohol and coffee. Eat small, frequent meals, take small mouthfuls and chew your food well.
Vegetarian and pregnant
If you are vegetarian, you should take extra care to ensure you have an adequate intake of two nutrients that are particularly important during pregnancy - iron and calcium. Good sources of iron for vegetarians include fortified breakfast cereals (check the packet), tofu, wholegrain bread, dark green leafy vegetables, nuts, pulses, dried fruits and even plain chocolate.
Vegetarian sources of calcium are found in dairy products, chickpeas, kidney beans and baked beans, sesame seeds and almonds, plus fortified soya products. Generally speaking, calcium is not as well absorbed from non-dairy foods so, if you do not eat dairy foods, it may be a good idea to take a supplement.
Vegetarian sources of calcium are found in dairy products, chickpeas, kidney beans and baked beans, sesame seeds and almonds, plus fortified soya products. Generally speaking, calcium is not as well absorbed from non-dairy foods so, if you do not eat dairy foods, it may be a good idea to take a supplement.
Lunch: pitta bread with lamb's lettuce, Gruyère and grapes
Ingredients
1 large wholemeal pitta bread
1 handful lamb's lettuce or similar salad leaves, washed
50g grapes, halved
30g Gruyère cheese, sliced
balsamic vinegar, to serve
Method
Warm the pitta bread in a toaster or grill and slice open. Stuff it with the lamb's lettuce, grapes and gruyere. Drizzle over the balsamic vinegar and serve at once, with a fresh smoothie for added vitamin C.
1 large wholemeal pitta bread
1 handful lamb's lettuce or similar salad leaves, washed
50g grapes, halved
30g Gruyère cheese, sliced
balsamic vinegar, to serve
Method
Warm the pitta bread in a toaster or grill and slice open. Stuff it with the lamb's lettuce, grapes and gruyere. Drizzle over the balsamic vinegar and serve at once, with a fresh smoothie for added vitamin C.
Snack: strawberry milkshake
Making your own milkshake with fresh fruits is a delicious way to get calcium. Try this one with strawberries for a dose of calcium and vitamin C.
Ingredients
100g fresh strawberries, washed and hulled
150ml semi-skimmed milk
1 tsp sugar
Place all the ingredients in a blender and whizz until smooth. Pour into a glass and serve at once.
Dinner: creamy chickpea curry
This is a mild and creamy curry which is unlikely to upset your stomach. You may be surprised to learn that curry powder also contains some iron.
Serves four
Preparation time: 15 minutes
Cooking time: 25-30 minutes
Ingredients
1 tbsp rapeseed or sunflower oil
1 onion, roughly chopped
1 clove garlic, crushed
2.5cm fresh ginger root, grated
2-3 tsp mild or medium curry powder
6 cauliflower florets, washed and halved
50g French beans, trimmed and halved
200g carrots, cut into chunks
400g can chickpeas, drained and rinsed
400ml can light or reduced-fat coconut milk
1 tbsp chopped coriander
Method
Fry the onion and garlic in the oil until soft. Add the ginger and curry powder and cook for a minute, stirring all the time to prevent sticking. Add a little water if necessary.
Add the cauliflower, beans, and carrots and stir to coat with the spices. Finally add the chick peas and coconut milk, stir, cover and simmer for 25-30 minutes until the vegetables are tender. Just before serving, add the chopped coriander. Serve the curry with plenty of rice and a glass of pomegranate juice.
Serves four
Preparation time: 15 minutes
Cooking time: 25-30 minutes
Ingredients
1 tbsp rapeseed or sunflower oil
1 onion, roughly chopped
1 clove garlic, crushed
2.5cm fresh ginger root, grated
2-3 tsp mild or medium curry powder
6 cauliflower florets, washed and halved
50g French beans, trimmed and halved
200g carrots, cut into chunks
400g can chickpeas, drained and rinsed
400ml can light or reduced-fat coconut milk
1 tbsp chopped coriander
Method
Fry the onion and garlic in the oil until soft. Add the ginger and curry powder and cook for a minute, stirring all the time to prevent sticking. Add a little water if necessary.
Add the cauliflower, beans, and carrots and stir to coat with the spices. Finally add the chick peas and coconut milk, stir, cover and simmer for 25-30 minutes until the vegetables are tender. Just before serving, add the chopped coriander. Serve the curry with plenty of rice and a glass of pomegranate juice.
