Healthy Mum

While having a baby is a wonderful and exhilarating time, it does place extra demands on your body. To help keep your energy levels high through pregnancy and beyond, try these handy tips.

There's no need to eat for two

While the body does increase its demand for certain vitamins and minerals during pregnancy, its need for kilojoules increases only slightly, and only in the last 6 months. It's therefore important to avoid "empty" sources of kilojoules such as chocolate, cakes and chips, and focus on foods which are naturally rich in nutrients such as iron, calcium and folate.

Try these low-kilojoule, vitamin-packed snacks:

Cut some strawberries, peaches and blueberries, and serve over a slice of wholemeal fruit toast.   The toast is high in energy-giving carbohydrate, and the fresh fruit is also packed with Vitamin C - which is great for your immune system.

If at work or away from home, take a lunchbox of a ready-to-eat fruit snacks - such as slices of orange, a halved kiwifruit, or a few bunches of grapes. Enjoy with fresh, low-fat yoghurt for extra calcium. 

Eat when you feel you should

If your body is still adjusting to the changes of pregnancy, don't feel you need to stick to your usual meal patterns. Eat when it feels comfortable for you. If eating 3 large meals isn't working, try 4-5 smaller meals.

Try these light meal suggestions:

If you find pasta or rice meals too heavy, make a light couscous with lemon juice, paprika, chopped apricots and slivered almonds. To boost your iron intake - serve the couscous topped with thin slices of chicken, lamb or beef.

Eggs are an excellent, healthy source of protein - which provides your body with strength and stamina. For a quick and light weekend brunch, poach an egg in water and vinegar and serve it with a slice of wholemeal toast, steamed English spinach, and a slice of ripe avocado.

Fresh salads are a fantastic, light way to absorb a variety of vitamins and minerals - especially in summer. Toss together some chickpeas, rocket, lettuce, blanched snow peas, baked pumpkin and fetta. Splash with balsamic vinegar and top with slivered almonds.

A simple stir-fry is also a quick and delicious way to enjoy fresh vegetables and absorb extra nutrients. Slice some onion, capsicum, zucchini, carrots, mushrooms and broccoli and lightly fry for 2-3 minutes in a hot wok with sesame oil. Serve on a bed of jasmine rice and sprinkle with sunflower seeds.

Boost your omega-3 fats

Omega-3 fats are essential for the development of your baby's brain and eyes. These fats are found in all seafood and especially in mackerel, salmon, trout, barramundi, sardines and herrings. Plant sources include linseeds, canola, walnuts and leafy green vegetables. The body can convert the plant-based omega 3s to the type found ready-made in fish if you choose olive or canola oils for cooking rather than other vegetable oils. Enjoy a good balance with some canned salmon with a fresh green salad and a few walnuts for a healthy lunch.

Help baby grow strong with calcium

Dairy products and calcium enriched soy or rice milks are great sources of calcium - which helps your baby develop strong, healthy bones and teeth. Pregnant mums should avoid soft cheeses which can harbor listeria (harmful bacteria). Hard cheeses (including cheddar) are fine.

A fruit smoothie with 400ml of low fat milk will make up half your daily calcium requirement (1100mg). Add natural honey for extra sweetness, or low fat yoghurt for extra calcium.  

Boost your calcium intake by adding shaved parmesan to a delicious rocket salad with roasted pine nuts.

If you're finding it hard to consume enough calcium, add milk to your cooking. Try using extra skim milk powder or natural yoghurt in mashed potato, and add cheese to omelettes.

Getting enough iron

Red meat, chicken and fish provide iron that is easily absorbed. Iron is needed for making red blood cells and more is needed during pregnancy for the baby's blood cells. Include a fruit or vegetable at each meal as this increases the body's ability to absorb the form of iron found in legumes, eggs, wholegrain breads and cereals, nuts and vegetables.

For a delicious addition to sandwiches, prepare a hummus spread by blending chickpeas, tahini (ground sesame paste), lemon juice, and cracked pepper.

Or if having a BBQ, prepare diced beef or chicken skewers. Alternate diced meat with vegetables such as red capsicum, snow peas and broccoli. The vegetables also contain Vitamin C - which can help your body absorb more iron.

The importance of eating green

Leafy green vegetables such as broccoli, spinach and bok choy contain plenty of folate, a B-vitamin which can encourage the healthy growth of your baby. Their growth will be most rapid in the first weeks of life, so it's important to have plenty of folate (approximately 400 micrograms) every day even before you are pregnant

For a tasty, folate-rich side dish, pour a tomato pasta sauce over cooked broccoli florets. Sprinkle with parmesan cheese and grill until golden.