Pregnancy nutrition

First Trimester

Whole grains are your friend – not only do they provide you with a stable, long-lasting energy source and your baby with essential folic acid, but they can actually make you feel less scattered. Eat fresh raw foods in small amounts. Seeds, bean sprouts, dried fruit – raises your blood sugar… irritations with people & stuff melt away! Honest! Ginger tea is good hot or cold and helps combat morning sickness. Also, try fresh fruits and vegetables high in pectins such as citrus fruit, peaches, apples and raw carrots.

Second Trimester

In the second trimester of pregnancy, it becomes more important than ever to focus on eating a well-balanced diet. As your baby grows he or she will need plenty of folic acid and iron, and if your intake of these is not sufficient it can run you down, cause your hair to shed and make you tired and scatty. Whole grains and whole cereals are a must at this stage (as throughout) – try to eat six servings a day alongside fresh fruits and vegetables (at least one dark orange fruit and two green leafy vegetables per day) and quality sources of protein. Three servings of milk products per day are recommended, and of course, plenty of water.

Third Trimester

During your third trimester of pregnancy, you are expected to gain 2-2.5kg per week! You really are eating for two now so it’s recommended to eat an extra 300 calories per day of protein and complex carbohydrates. You also need to ensure that you are taking in enough of those essential pre-natal vitamins (from fresh fruits and vegetables), 1000mg of calcium and at least eight glasses of water per day.

Mineral Supplements

  • Calcium Stew - This is an alternative to calcium supplements. Pregnant women need to take up to 1000mg of calcium per day. Here’s a natural, lactose-free, vegan method to ensure you are getting enough calcium. Ingredients ¼ tsp Slippery elm powder ¼ tsp Borage ¼ tsp Comfrey leaves ¼ tsp Oat straw Method Add one cup boiling water […]
  • Iron tea - Up your Iron intake naturally This is an alternative to iron supplements. Drink daily for iron maintenance. Eat extra lemons & spinach (for vitamin c & folic acid) for persistent anaemia. Ingredients ¼ tsp yellow dock root ¼ tsp Nettles ¼ tsp Raspberry leaves ¼ tsp Comfrey leaf Method Add one cup of boiling water […]

Placenta Cookery

Placenta Medicine


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