While you don’t actually need to ‘eat for two’ when you’re pregnant or breastfeeding (well, at least not for two full sized people) it’s important to get the right balance of nutrients. Here’s a quick, handy meal plan to get you on the right track, along with a few tips for snacking and heat ’n’ eat meals.
Breakfast
It easy for many of us to skip breakfast, but it means you miss out on that energy boost to start the day. Experts also believe it helps to kick start your metabolism after being asleep.
Below is an example of a healthy meal plan for the day. On some days you may want to eat a little more food than on other days, that’s OK, everyone is different and everyone has different appetites.
Just use the below as a guide:
- Wholegrain cereal with low fat milk e.g. wheat biscuits or natural muesli. Look for higher fibre cereals which keep you fuller for longer, also look for added folic acid and iron.
- Toast with a fruit spread, cottage cheese or a hard boiled egg. Wholemeal or wholegrain bread is good because it’s higher in fibre and B vitamins
- Add in a piece of fruit – this can count towards your 6+ servings of fruit & veges a day.
- A cup of tea or coffee if you like (see information about safe caffeine intake )
Mid morning
A pottle of yoghurt is high in calcium and makes a good snack between meals or try:
- A slice of reduced fat cheese (e.g. edam) and a few crackers
- and have a drink of water to keep well hydrated
Lunch
Make sure you have enough fuel to keep you going throughout the day - even if you’re busy, lunch is something you should always make time for. Try:
- A wholegrain bread sandwich – make one with a protein filling like cooked lean meat, edam cheese, or a hard boiled egg and freshly home-prepared salad.
- Add in a piece of fruit
- And a pottle of yoghurt or a few crackers with cheese if you're still peckish
- Drink another glass of water for hydration
Mid afternoon
- A slice of wholegrain toast with cottage cheese and fruit spread, or peanut butter and sliced banana.
- Or a handful or dried fruit and nuts
- Or a fruit smoothie made with reduced fat milk and yoghurt
- A cup of tea or coffee if you like
Dinner
An ideal dinner provides a wide range of nutrients – your body is constantly using up energy, even over night so regular meals are important.
- Include a serving (about the size of your palm) of cooked lean meat, chicken or fish – these are good sources of protein (non-meat sources of protein include cooked eggs, legumes, nuts and seeds)
- Add some starchy carbohydrate food like potato, rice or pasta
- And plenty of cooked vegetables or a home made salad to count towards your 6+ servings a day
Supper
- 2 plain biscuits or a slice of fruit loaf (try to avoid chips, lollies and too much food that’s high in fat and sugar)
- Or a cup of warm milk with a tsp honey for sweetness
