20+ Healthy Pregnancy Recipes
Because I ate so poorly during my first trimester, I have been trying to use every meal as a chance to eat as well as possible. This doesn’t always happen. But having the intention to fill my body with nutrient dense food means that I am often more prepared and generally end up eating better. Here are some of my favourite healthy pregnancy recipes which I have been enjoying this Summer. I hope you enjoy too!
If you have any questions or concerns about your nutrition, please get in touch with a qualified and recommended naturopath, nutritionist or dietician.
A note on my prenatal supplements
I have been supplementing my diet with carefully selected supplements to support me during my pregnancy. How do I know what supplements are best for me? I have a full blood test done through my naturopath and we catch up to discuss the results and work out the best supplements to support my body. This is the approach I recommend for everyone. If you don’t have a naturopath or nutritionist to check in with, your Doctor can also order a full blood count for you.
There are so many pregnancy supplements / general supplements on the market, it is really hard to know which ones you should be taking. In truth, unless you have a blood test done, you are probably just guessing what you need.
This is a really valuable exercise to do during the first year of your baby’s life as well. During the postpartum period, you may become become deficient in different vitamins and minerals as your body works hard to recover and feed your baby.
Other supplements you may want to consider that won’t be covered by a blood test include:
- A high quality pregnancy probiotic.
- Supplements to reduce constipation if you suffer from constipation during pregnancy. In addition to drinking plenty of water, you may want to try some natural remedies for constipation such as ground flaxseed, chia seeds, lemon water and magnesium powder. A good probiotic may also help with this.
- Supplements to help reduce muscle cramps if you suffer from these. I use Bioceuticals Ultra Muscle Ease Powder at night time before bed.
A note on healthy eating + morning sickness
Still suffering from morning sickness? Try not to worry if all you feel like is bread, crackers and biscuits. I was exactly the same. Hopefully it passes soon for you. In the mean time, you might want to check out what worked for me in the first trimester as well as some tips from Nutritionist Gina Ulrich from Nutrition by Gina Rose on how to nourish your body in this Relief from Morning Sickness Super-Post
I have been choosing a Smoothie from this list of our Spring Smoothie Recipes
Coconut and Blueberry Bowl
- 1/3 Cup Coconut Yoghurt
- 1 Tsp. PONO Probiotic Powder
- 1 Tbsp. Natural Protein Powder
- 1/4 Cup Goji Berries
- 1/2 Cup Blueberries
- 1/3 Cup Paleo Muesli
- 1 Tbsp. LSA Mix
Combine however you like and enjoy!
I eat one of these snacks each day depending on how I am feeling. I generally have a snack around 11AM and lunch at around 1:30-2. For my afternoon snack I generally just have a cup of herbal tea as I try to eat dinner early.
Healthy Summer Salad
This has been my go-to salad for lazy summer days.
- 1 Cup Baby Spinach
- 1 small Cucumber, diced
- 1 small Capsicum, diced
- 1/2 Avocado
- 2 Tbsp. Danish Feta
- 1/4 Cup Pine Nuts or Walnuts
- 1 Serve of lean protein. Chose from chicken breast, tinned tuna (not more than twice a week), lean beef strips or turkey breast.
- 1/2 Cup cooked Brown Rice
- 1 Tbsp. Extra Virgin Olive Oil
- 1 Tsp. Seeded Mustard
- 1 Tsp. Apple Cider Vinegar
Combine all the ingredients in a bowl. Combine the dressing in a cup and pour over the salad.
Easy Summer Wrap
- 1 Wholegrain Wrap
- 1/2 Avocado
- 1 Serve chicken breast or fresh leg ham
- Salad Mix (whatever is in your fridge!)
- 2 Tbsp. Danish Feta
- 1 Tsp. Hummus