Research has shown that the first 1,000 days of life, from conception to a child’s second birthday, are the most significant for health and development. A mum-to-be who eats a healthy, varied diet can have a positive impact on the lifelong health and eating habits of her child.
For the first two trimesters, a healthy balanced diet made up of fruit and vegetables, protein-rich foods, dairy foods and unrefined carbohydrates, like whole grains, will provide all the nutrients your growing baby needs, from Vitamin A to Zinc.
Dr Rana Conway, a Registered Nutritionist and leading expert on nutrition in pregnancy, is working with baby and toddler food brand Organix to help mums-to-be avoid junk food and enjoy good food during their pregnancy, with simple and practical advice at every stage, and delicious, healthy recipes for each trimester – and once baby is born. Together, they have launched The Organix Little Book of Good Food – Bump to Baby which covers advice on a healthy diet to nourish your growing baby, ideas on how to cope with food cravings, and useful tips on how you can avoid the junk.
You can download your free copy at www.organix.com/bumptobaby
Tasty And Healthy Pregnancy Recipes
- FIRST TRIMESTER If you’re suffering with morning sickness, food can be a bit of a challenge in the first trimester. Try Dr Rana Conway’s banana bread mid-morning to keep you going. It’s packed with bananas, has eggs and nuts for protein, is made with wholemeal flour to boost your fibre intake, and there’s no added refined sugar.
- SECOND TRIMESTER You’ve probably got your appetite back, but might be missing soft cheeses and cured meats – the good news is you can eat them as long as they’re cooked thoroughly. Try Dr Rana Conway’s roast vegetable and goat cheese pizza – simple, tasty and only takes half an hour to make, bake and serve. With roast vegetables and tangy goats’ cheese, it’s a great alternative to shop bought pizzas which are often overloaded with cheese and may contain artificial or unnecessary additives.
- THIRD TRIMESTER If your tummy is feeling squashed, smaller regular, light meals can be more comfortable than big, heavy ones. Try Dr Rana Conway’s breakfast bruschetta – these tasty granary rolls topped with creamy spinach are delicious for breakfast, lunch or supper.
Junk Food Swaps To Keep Cravings Under Control
Mums-to-be often develop a sweet tooth or crave salty snacks during pregnancy, but there is no evidence that your body needs what you crave. Dr Rana Conway says, “The problem with eating more junk food is that you end up eating less of the good stuff. Plus, when mums-to-be eat a high Glycaemic Index (GI) diet – and most junk foods are high GI foods – babies in the womb are exposed to slightly higher levels of glucose. So why not try a junk food swap to help keep cravings under control?
Mum-To-Be And Bump Boosting Foods
- BROCCOLI: rich in iron and a good source of Vitamin C, which helps iron absorption. Also low in fat and high in folate.
- HIGH FIBRE CEREALS: a good start to the day and ideal for snacking, the fibre will help keep your digestive system working well (most cereals have added vitamins and iron, but watch out for added sugar).
- BANANAS: a great source of potassium to help regulate blood pressure and prebiotics (carbohydrates that friendly gut bacteria feed on).
- SALMON: packed with long-chain omega 3s for your baby’s brain and eye development.
- BERRIES: full of antioxidants that may help reduce the risk of pre-eclampsia and your baby’s risk of allergies.
For more advice, tips and delicious pregnancy recipes from Dr Rana Conway, download your free copy of the Organix Little Book of Good Food – Bump to Baby www.organix.com/bumptobaby .