Tuesday, 31 January 2012

Meals During Pregnancy

 I've been pretty rubbish at blogging about what I've been eating during my pregnancy so far. There are a couple of reasons for this, the main one being that I spent about the first 16 weeks in and out of hospital and not eating much at all. Hyperemesis, is not pleasurable. I however turned out to be one of the lucky ones and recovered from this - many people suffer throughout their pregnancy. For more information have a look here.

It took me a little while after that to get my appetite back and actually WANT to eat food. With all that baby in there sometimes smaller 'snack meals' more often are better than a large one. Here are some ideas on what I've been having;

  • Porridge with dried fruit and nuts (almonds are great for calcium)
  • Whole meal toast with Omega enriched vegan margarine and sliced avocado 
  • Various amounts of dates, nuts, omega enriched seed mixes
  • Plenty of enriched soya products - soya milk, yoghurts etc
  • Fresh fruit salads
  • Plenty of calcium & protein enriched tofu products - used on pizzas, with pasta, as a snack, in tofu scramble - you could even use silken tofu in a milkshake if you liked
  • Grains - brown rice with seitan based curries, brown pasta with tomato sauce
  • Baked potatoes - a really simple one but good for you. I eat mine with baked beans and a bit of omega oil drizzled on top
  • Hummus and falafal - in pittas or ciabatta with lots of salad and tomatoes
  • Chickpea and avocado salads
  • Lentil based soups with whole meal bread
  • 'Nooch' sauce based meals such as mac n cheese (fortified nutritional yeast is rich in B12)
  • Popcorn with sprinkled nutritional yeast topping

 

 

That's obviously not a complete list, but I hope it gives you some idea as to the things I've been trying to incorporate into my diet. Nobody is perfect - ideally I'd like to get a bit more fruit and vegetables in there somewhere. I've also been taking a vegan prenatal vitamin made by Deva at the recommendation of my midwife.

 

 This is a table (from Viva!) showing what and how much a pregnant vegan should be aiming to eat each day;

 

For more information on nutrient requirements you can download a PDF of Viva!'s 'Mother and Baby Guide' here.

 If anybody else has great meal or snack ideas I'd love to hear them :)

 

2 comments:

  1. Thank you! I'm going to put this graph and those ideas to good use.
    xo

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  2. I know this is an old post but it's really helpful, thanks! I've just returned to veganism and am pregnant with our second child so need all the help I can get! Man, pregnancy is tiring second time round with a toddler. Thanks again x

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