Health » Healthy Eating Menus

Menu Sample

 

The food choices you make in pregnancy can not only influence your own optimum health, but those of  your growing baby.

But what constitutes a balanced diet?

  • How do you include nutrient rich food in your diet?
  • What foods should you eat to get folic acid, vitaminC, protein, iron and the essential minerals into your diet?
  • What food will boost your immune system, fill you with good antioxidants & phytochemicals yet fit easily into your daily diet?
  • How do you eat sensibly but not pile on the weight?

Are you lacking in inspiration about what to cook or is the kitchen a nightmare zone which you rarely enter?

 

 

 Don't despair!

 The BloomingFit Menu Sample is specifically designed to give you ideas   

 and options for healthy eating in pregnancy.

 The menu samples will change regularly so you

 can print out & build up a mini eating plan if you wish

 

 

  • Each daily menu will provide a boost of nutrients specifically valuable in pregnancy
  • By Eating smaller meals every 3-4 hours you are more able to keep your energy levels constant, helping your digestion and avoid that bloated feeling! 
  • Portion sizes and personal food preferences will have to be at your own decision 
  • The golden rule is to eat slowly until you are comfortably full then stop! 
  • Read more on healthy eating habits  
  • If your still hungry and lacking in energy, increase your portion size slightly
  • Substitute like for like whenever possible eg. Chicken (protein) for Pork (protein) 
  • Vegetarians can use protein substitutes such as pulses, lentils, Cheese, nuts, soya and tofu

This is our latest days menu example which is full of super energy and goodness 

 

Menu 17 is simple, easy and brimming with great nutrients...

 

Brekkie:

A bowl of creamy porridge made with milk for extra protein
The oats provide slow release energy to last the morning plus B vitamins.
Top with honey or fruit for extra sweetness

Snack 1:
A palmful of nuts and seeds to top up calcium, zinc and iron levels
Add a piece of fruit of your choice too

Lunch Time:
Pack a wholemeal sandwich with some ham/ cheese, tomatoes, spinach leaves and a spread of mustard to taste
Filling and full of fibre and complex carbs to give you energy to last until dinner

Snack 2:
A small pot of bio yoghurt to keep your intestinal bacterior happy

Dinner:
Spanish Red Pepper Soup

This chunky soup is deceptively filling and packed with super vitamins and goodness

Recipe:

Serves 4:

4 shallots thinly sliced
2 red peppers, seeded and diced
large tin sweetcorn
1x 400g can chopped tomatoes
115g new potatoes, chopped
600ml/ 1 pint vegetable stock
pich of paprika
pinch of chilli flakes
2 garlic cloves crushed
Salt/ pepper to taste

  • Fry the shallots, paprika, garlic in a splash of olive oil for 2-3 mins
  • Add the chilli flakes, peppers, sweetcorn, tomatoes and stock
  • Bring to the boil, reduce and simmer.Add potatoes and continue to simmer until cooked
  • Season and serve

 

 

For more daily menu samples to inspire you, boost your energy levels and enjoy

optimum nutritional health for your pregnancy &  developing baby click here