THE DIETICIAN SAYS:
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.
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
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.
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.