Menu for pregnant women

PLANT LIFE: VEGETARIAN MENU FOR PREGNANT WOMEN

Now, when you are expecting a baby, you're interested, do not affect whether your vegetarianism on his development. We dare to say: no harm baby it will not bring. You can `fasting 'for all 9 months and still get enough protein, vitamins, minerals and other important components. Your diet should not be a too complicated - just try to consume as much as possible a variety of fruits, vegetables, legumes and nuts. And to help you with our 5-day menu. In this program, nutrition to the forefront of vegetable origin. Your task - to learn how to cook them so that they retain the freshness and taste, as well as all substances, vitamins and minerals necessary for normal pregnancy. In addition, we included in the menu dairy products to meet the need for protein, calcium and vitamin D. Besides milk and yogurt are rich in vitamin B12 - it is found only in animal products. Many of the recipes are borrowed from national cuisines in which meat, fish and birds play a minor role. Take for example stew of potatoes, chickpeas and tomatoes: in its classical variant is present fish fillets. But even without this ingredient, the dish does not lose any bit of flavor and nutritional value: protein, folic acid, iron and fiber, so necessary to your child, remained in place. No less useful cabbage salad with tofu and asparagus, lentil soup and spinach - they are also a lot of protein, B vitamins and iron. Normal pregnancy following these rules you can avoid unwanted complications in this crucial period of your life. Weight Gain During the whole pregnancy a woman must get better at an average of 10-12 kg {while for thin permissible to add a little more, and to complete - on the contrary, a little less}. Calories in the second trimester of pregnancy, increase your daily intake by 300 kcal in the third - the same amount. What can not Stay away from unpasteurized milk, and certain varieties of cheese {feta BRIEY, camembert or blue cheese} - they may contain harmful bacteria. For the same reason, do not discard the past thermal processing, seafood, eggs and meat. Reduce your consumption of canned fish and shellfish to 400 g per week. Avoid alcohol, tobacco and drugs other than those authorized physician. What should take daily vitamin-mineral complexes and additionally - calcium tablets. After all, the need for this micronutrients during pregnancy significantly increases. TRACE ELEMENTS AND VITAMINS Daily Value Calcium 1000 mg Folic Acid 600 mcg Iron 27 mg Magnesium 350 mg {if you are under 30 years} {360 mg for those over 30} Phosphorus 700 mg Protein 60 g Selenium 60 mcg Vitamin A 770 MCG Vitamin B6 1.9 mg Vitamin B12 2.6 MCG Vitamin C 85 mg Vitamin D 5 mcg Vitamin K 90 mcg Zinc 11 mg MENU FOR 5 DAYS By following this eating plan, you provide yourself and your baby all they need. During the second and third trimesters of pregnancy include in the diet plus 2 snacks. Caloric content of their diet should be approximately 2200 kcal. First Day Breakfast 1 pita stuffed with a grated apple with nuts 1 cup skim milk Lunch 1 serving of stew of potatoes, chickpeas and tomatoes, 2 slices whole-wheat bread with 2 tsp. vegetable oil 1 cup corn flakes 1 cup skim milk Dinner 1 portion of cabbage salad with asparagus 1 serving of pasta from durum wheat with 1 table. l. finely chopped green onions 1 orange 1 cup skim milk Second Day Breakfast 1 1 / 2 cup of oatmeal with milk and 1 tbsp. l. berries, 1 tbsp. l. chopped dried dates and 1 tsp. sugar

1 cup pineapple juice

Lunch
1 serving of stew of potatoes, chickpeas and tomato
Fruit and vegetable salad:
1 1 / 2 cup of chopped lettuce, 1 / 4 cup chopped red onion, 6 orange slices and 2 tablespoons. l. a mixture of olive oil and vinegar.
1 slice of rye bread with 1 tsp. lung butter
1 cup cranberry juice

Dinner
Burrito with beans:
Mix in 1 / 2 cup canned red kidney beans, chopped tomatoes and grated cheese, wrap in pita bread and preheat in the oven.
A baked apple with cream cheese: cut the apple in the upper part and remove the core, starting with a mixture of cottage cheese, raisins, egg yolks, semolina and sugar, bake for 25 minutes in the oven or 2.5 minutes in the microwave.
1 cup cocoa with milk and 1 tsp. sugar

Day Three

Breakfast
1 serving of millet porridge with pumpkin
1 cup nonfat milk
1 cup orange juice

Lunch
1 serving of lentil soup with spinach and lemon
A sandwich with onions and tomatoes:
toast in the toaster 2 slices whole-wheat bread, one of them Put lettuce, fried onions, tomato slices, 2 tsp. light mayonnaise and cover with second slice
1 cup nonfat yogurt

Dinner
1 serving tofu stew with curry, coconut, pepper and brown rice
1 cup canned green peas 1 tsp. vegetable oil
1 cup grapes

Day Four

Breakfast
1 cup low-fat natural yogurt
1 slice of bread with toasted in a toaster and a greased 1 tsp. light oil
1 / 2 cup pomegranate juice diluted

Lunch
1 1 / 2 cup buckwheat 1 / 2 cup of canned beans
Spinach salad:
Mix 1 cup of chopped spinach, 1 / 4 cup chopped red onion, 1 sliced cucumber and 1 tbsp. l. olive-acetic refueling.
1 / 2 cup nonfat cottage cheese with 1 / 2 cup berries and 1 tbsp. l. chocolate syrup

Dinner
A pita stuffed with 60 grams of cheese, a sliced apple and 2 tsp. light mayonnaise.
1 serving of salad with broccoli and sweet peppers
1 cup ryazhenka

Day Five

Breakfast
1 1 / 2 cup granola with 1 cup nonfat milk
1 banana

Lunch
1 serving of lentil soup with spinach and lemon
1 cup brown rice
1 serving of salad with broccoli and sweet peppers
A persimmon
1 cup nonfat milk

Dinner
Braised tofu:
Mix 60 grams of diced tofu, 1 cup of cooked rice, 1 / 2 cup frozen peas and 1 tbsp. l. soy sauce, a stew with a little water.
1 kiwi

VEGETARIAN DISHES

Our dishes are so tasty that you will not even notice the lack of meat in them

Cabbage salad with tofu and asparagus

4 servings
0,5 kg fine asparagus
400 g tofu
2 cups sliced strips of spinach leaves
4 cups shredded cabbage
1 skinless and chopped cucumber
1 sliced julienne radish
1 tbsp. l. sesame seeds

Peel the asparagus from the outer leaves, cut diagonally into long slices and rinse with cold water. In a pan, boil salted water, drop the spinach and cook until softened, about 4 minutes. Tofu cut into cubes, mix with the vegetables, pour the sauce and sprinkle with sesame seeds.

SAUCE

1 clove garlic
4 tbsp. l. olive oil
2 tbsp. l. wine vinegar
1 tsp. sugar
1 tbsp. l. soy sauce
1 / 2 finely chopped hot pepper
1 tbsp. l. peanut butter
6 fresh or dried mint leaves

Mash the garlic in a mortar, to shift into a separate bowl. Gradually add the ingredients and mix until smooth.

Nutritional value of 1 serving: 282 calories, 61% fat {19} g, 20% carbohydrate, 19% protein, 6 g fiber, 201 mg calcium 4.5 mg iron and 306 mcg of folic acid.

4 servings

2 tbsp. l. olive oil
1 large onion, finely chopped
4 peeled and cut into large julienne potatoes
2 Pressure large cloves garlic

1 1 / 2 tsp. paprika
Pinch of thyme
1 / 4 cup chopped parsley and a few leaves for decoration
800 g skinless and diced tomatoes in juice
2 tbsp. l. tomato paste
2 cans {450} g canned chickpeas
450 g mushroom or vegetable broth can be replaced by water {}
Salt, red and black pepper to taste

Preheat a deep skillet over high heat 1 tbsp. l. olive oil, omit the place potatoes, onions, peppers, parsley, garlic, paprika and thyme. Fry for 2 minutes, then reduce heat and, stirring occasionally, cook for 15 minutes. Add tomatoes, tomato paste, peas and broth. Season with salt and pepper, cover and simmer another 15 minutes. Serve seasoned with each serving 1 tsp. olive oil and a garnish of parsley leaves.

Nutritional value of 1 serving: 509 calories, 19% fat {11} g, 67% carbohydrate, 14% protein, 13 g fat, 186 mg calcium, 7 mg iron and 186 mcg of folic acid.

Lentil soup and spinach

8 servings

2 cups washed lentils
1 tsp. turmeric
2 tbsp. l. butter
1 tbsp. l. salt
1 large onion chopped
1 tsp. ground cumin
1 tsp. ground mustard
Juice of 1 lemon
1 bunch chopped spinach
8 tsp. low-fat sour cream

Pour lentils 2 liters of water, add turmeric powder, 1 tbsp. l. butter and salt. Bring to a boil, reduce heat, cover and simmer for 20 minutes, until lentils become soft. Cool, pour into a food processor and beat until smooth. Fry the onions on low heat with 1 tbsp. l. butter, cumin and mustard. Add the onion to the soup, pour the lemon juice.

Put the soup back on the stove, bring to a boil, drop the spinach and wait a while until he bosh. Serve with sour cream.
Nutritional value of 1 serving: 477 calories, 15% fat, 8 g {}, 59% carbohydrate, 26% protein, 4 g fiber, 245 mg calcium, 13 mg iron and 599 mcg of folic acid.

STEWED WITH TOFU CURRY, coconut shavings, peas and brown rice


3 servings

0,5 kg tofu
1 tbsp. l. vegetable oil
1 thinly sliced onion
3 minced garlic cloves
1 part art. l. finely chopped ginger
3 tsp. Coconut
2 1 / 2 cup nonfat milk
1 tsp. curry
1 / 2 tsp. salt
1 cup frozen peas
Juice of 1 / 2 lemon
4 cups cooked rice
2 tbsp. l. roasted peanuts or cashews

In a deep skillet, heat the oil and fry onions until golden. Add garlic, ginger, coconut milk, diced tofu. Pour the sauce and cook over medium heat for about 5 minutes. Lower the peas and cook for another few minutes. Remove from heat, pour the lemon juice. Pour onto a plate of rice on top - tofu and peanuts.

Nutritional value of 1 serving: 640 calories, 34% fat {24} g, 50% carbohydrate, 16% protein, 10 g fat, 236 mg calcium, 13 mg iron and 85 micrograms of folic acid.

SALAD OF BROCCOLI AND SWEET PEPPER

4 servings

1 kg broccoli
1 / 2 cup finely chopped and roasted red peppers
2 tsp. chopped green
Salt and pepper to taste
1 / 2 cup grated hard cheese such as Parmesan

Broccoli, finely chop, dip in salted boiling water and cook about 5 minutes. Fold out in a colander, let the water drain out, shifting into a large bowl. Combine with peppers and herbs, season with sauce. Sprinkle with the cheese and mix.

SAUCE

1 minced garlic clove
2 tbsp. l. chopped onion
2 tbsp. l. vinegar
2 tbsp. l. wine vinegar
Salt and pepper to taste
4 tbsp. l. olive oil
3 small diced tomatoes

Mix the garlic, onion, vinegar, salt and pepper. Leave for 15 minutes, then add olive oil and tomatoes and stir again.

Nutritional value of 1 serving: 272 calories, 53% fat {16} g, 32% carbohydrate, 15% protein, 10 g fat, 211 mg calcium, 3 mg iron and 182 mcg of folic acid.

IDEAL FOR PREGNANT Snack

In the second and third trimesters, add to the diet two snacks to receive an additional 300 calories.
1 cup salad of cabbage and carrots with 3 tsp. salad dressing
1 cup vanilla yogurt with 1 tbsp. l. cornflakes
1 handful of dried fruit and nuts
1 grain bread with 1 cup tomato juice
1 serving of orange and banana mousse: Beat in a blender until smooth 1 sliced banana, peel of 1 lemon and 1 1 / 2 cup orange juice.


IF YOU MYASOEDKA

In coleslaw {the first day, dinner} instead of tofu, use 360 grams cut in strips of boiled chicken breast.
In burritos {second day, dinner} replace beans 1 / 2 cup roasted and scrolled through the meat grinder of ground beef with onion.
In the sandwich {third day, lunch}, add beef or chicken cutlet.
Instead of tofu, {third day, dinner, a fifth day, dinner} Take 0,5 kg chicken breast or fish, cooked in the sauce.
Buckwheat {fourth day, lunch} does not serve with the beans, but with meatballs.
Mennini pita {fourth day, dinner} instead of cheese, finely chopped lean ham.
In lentil soup {third day, lunch, a fifth day, lunch} add 360 g chopped ham.


GOOD FOOD

So that each piece was going to benefit you and your child, follow our recommendations.

Daily ration of future mothers should include:
3 servings of dairy products
3 servings of fruit

Informatstsiya from the site http://www.animalrights.ru/tema/veggie/15.htm