THE DI­ETI­CIAN SAYS:

Your Pregnancy - - Talking Point -

BREAK­FAST

Claire’s break­fast sounds well bal­anced with a good amount of cal­cium. Muesli can how­ever be laden with fat and sugar and there­fore it is best to choose one that is low in fat and has a low GI. Claire could con­sider chang­ing to low fat or fat free yo­ghurt to min­imise her sat­u­rated fat in­take.

LUNCH

Claire needs to make sure that she in­cludes pro­tein and car­bo­hy­drates at lunch to keep her blood sugar lev­els con­trolled and to meet her grow­ing baby’s needs. There­fore, if she has a cheese sand­wich that would be per­fect. How­ever, if she is hav­ing only but­ter and honey on the bread then she wouldn’t be get­ting any pro­tein, and if she is hav­ing the salad with cheese then she wouldn’t be get­ting enough carbs. She might con­sider other sources of pro­tein for va­ri­ety (e.g. chick­peas, eggs, lentils, beans). Although cheese is an ex­cel­lent source of cal­cium, it is also very high in fat and there­fore eat­ing other pro­tein sources is ad­vis­able. There is very lit­tle iron in cheese and that, cou­pled with her low red meat in­take, could lead to an in­suf­fi­cient iron in­take and po­ten­tial anaemia. She should try to in­clude more fish and eggs on a reg­u­lar ba­sis.

– IT’S A LEAN RED MEAT

OF IRON AND GOOD SOURCE

SURE ALL PRO­TEIN. MAKE

COOKED MEAT IS WELL

DIN­NER

It is ex­cel­lent that Claire fo­cuses on eat­ing plenty of veg­eta­bles at din­ner. It is also a great idea to get the kids in­volved in cook­ing din­ner, as it makes them more likely to eat the food if they have pre­pared it, es­pe­cially veg­eta­bles.

SNACKS

Dur­ing the third trimester, most women find that their ap­petite de­creases and they find it hard to eat large meals. This can be due to the pres­sure of the baby push­ing up on the stom­ach. Many women also suf­fer from heart­burn dur­ing this trimester. As a re­sult, it is best to max­imise snacks to get in ad­di­tional nu­tri­ents. There­fore, Claire may find it help­ful to in­clude a more sub­stan­tial snack in the af­ter­noon. In ad­di­tion, snacks can add ex­tra pro­tein to the diet. For ex­am­ple, in­stead of fruit or nuts, Claire could have whole­wheat crack­ers with cot­tage cheese or hum­mus.

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