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Third Trimester

Eating light

The principle

The last part of pregnancy isn't the easiest: it's difficult to move around easily and your digestive system is under pressure because the baby is growing every day. The stress about the birth starts, insomnia, lower back pain, water retention...but this is no time to crumble! Don't fall back into snacking, you need to keep eating well. The baby is nourished by everything you eat and gets used to the foods that are transmitted through the amniotic fluid.

Foods to aid digestion

Increase fibre: lentils, cannellini beans, peas, broad beans cabbage, wholemeal (whole-wheat) bread, prunes. Drink lots of water with lemon or mint leaves. Take advantage of peaches in summer, or else eat plums or apples and dates.

Foods to give you energy

Grains, dried fruit and nuts, fruit juice diluted with a little water (you can also mix half-glass of apple juice with a little soda water). Eat pasta or brown rice with cashews or any sort of nut.

Foods to combat stress

Magnesium-rih foods: chocooate, dried legumes, dried fruit and nuts, Brazil uts, pepitas (pumpkin seeds), sunflower seeds, unblanched almonds, sea salt coriander seeds.

Iron rich foods

Black pudding, red meat, white meat, fish and eggs. Also lentils, cabbage, watercress, ginger, cinnamon and cumin seeds.

Omega-3 rich foods

Salmon, sardines, mackerel, walnuts and walnut oil, canola oil, hempseed oil, chia seeds.

Third Trimester

In the third trimester, focus on bibre and energy and give yourself little morale-boosting treats. Here are a few ideas if you want a quick and healthy breakfast.

Craving hot milk

As a change from a hot chocolate, which can be too heavy and sweet, try almond or rice milk. They are more digestible than cow's milk but just as creamy. Rice milk is high in silica for boosting calcium; almond milk is rich and delicious, it contains vitamins (A, B, and E), calcium, magnesium and iron. These milks can be flavoured like ordinary milk (gently heat the milk and dissolve the flavouring in it).

  • rice milk + squares of chocolate + agave syrup
  • almond milk + cardamom + sugar
  • cow's milk + vanilla + cinnamon + a few drops of caramel sauce.

Craving fruit

Fruit you eat with a spoon is quick and full of vitamins.

  • 1/2 grapefruit + raw (demerara) sugar
  • 1 kiwifruit + mint
  • 1/2 small melon + raspberry coulis

Craving a quick muesli

No time to toast nuts and grains but really craving a good muesli? Here are a few combinations to try for a full load of protein, carbohydraes and fiber.

  • rolled oats + pepitas (pumpkin seeds) + hazelnuts + grapes
  • puffed quinoa + flaked coconut + dried mango + roughly chopped Brazil nuts
  • corn flakes + sesame seeds + roughly chopped macadamia nuts + honey

Special Fiber Breakfast

Whole and fiber-rich foods to regulate your digestive system.

Green smoothie

Fenne + Green Apple + Mint

Makes 2 Large Glasses

Preparation Time 10 Minutes

  • 1/2 fennel bulb
  • 2 green apples
  • 10 mint leaves
  • 150 ml (5 fl oz) water
  • 1 tablespoon agave syrup

Blend the fennel with the green apples, mint, water and agave syrup until you have a semi-thick consistency (about 30-45). Serve immediately.

Pear bruschetta

With Almond Butter + Seeds

Makes 2 Generous Bruschetta

Preparation Time 10 Minutes

  • 2 slices rye bread
  • 2 teaspoons unblanched almond butter
  • 1 pear, peeled and thinly sliced
  • 1 tablespoon linseeds (flaxseeds)
  • a drizzle of agave syrup (or honey)

Toast the slices of bread and spread them with almond butter. Cover with slices of pear and linseeds. Drizzle with a little agave syrup and put under the grill for a moment

Comforting Breakfast

Quick, simple, balanced.

Almond porridge

With Almond Milk + Raspberries

Makes 2 bowls

Preparation Time 10 Minutes

  • 60 g (2 1/4 oz) rolled oats
  • 1 50 ml (5fl oz) rice or almond milk
  • 1 tablespoon agave syrup (or honey, or maple syrup)
  • 1 teaspoon unblanched or blanched almond butter
  • 1 tablespoon almonds
  • Fresh or frozen raspberries (or coulis, accompanied by a fresh orange juice.

Place the rolled oats in a saucepan with the milk and heat for 3 minutes. Once the mixture has thickened, add the syrup and almond butter. Mix well and serve with the almonds, raspberries or coulis, accompanied by a fresh orange juice.

Variation: You can replace the raspberries with figs and the almonds with pepitas (pumpkin seeds) and linseeds (flaxseeds).

Orange juice

Makes 2 glasses

Preparation Time 3 Minutes

Squeezed 5 well-chilled organic oranges. Mix in a shaker or briefly blend the juice in a food processor with 100 ml (3 1/2 fl oz) milk and serve immediately.

High-protein Breakfast

Protein, antioxidants, calcium

Sweet omelette

Lemon + Blueberries + Poppy Seeds + Fruit Yoghurt

Serves 2

Preparation Time 10 Minutes

Cooking Time 5 Minutes

  • 2 free-range eggs
  • 1 pinch of salt
  • 1 teaspoon maple syrup (or honey, or agave syrup) zest of 1/2 organic lemon
  • 1 teaspoon poppy seeds
  • 1 teaspoon coconut oil (or olive oil), for frying 60 g (2 1/4 oz/ 1/2 small tub) yoghurt, plain or fruit-flavoured
  • 1 handful fresh blueberries

Whisk the eggs in a bowl until they are very frothy. Add the salt, syrup, lemon zest (kep some aside) and half the poppy seeds.

Heat the coconut oil in a small frying pan and sake sure it coats the whole base of the pan. Cook the omelette for 3 minutes on a medium heat, then turn over and cook for another minute. Serve the omelette with yoghurt, blueberries, the rest of the zest and poppy seeds

Pregnancy Depression

Sep 18, 2022 Shopify API

It is normal for every expectant mom to have her difficulties. If your lows are consistent and frequent, you may be among the 10-15 percent of women who battle mild to moderate depression during pregnancy.Both emotional & physical depression shows up in a variety of symptoms, that go well beyond standard moms-to-be moodiness. They can include feeling sad, empty, hopeless, and emotionally lethargic, having sleep disturbances (you don't feel like eating at all, or you're eating all the time), feeling fatigued and lacking energy (above what's normal in pregnancy) and/or feeling agitated or restless, losing interest in work, friends, family, and activities you usually enjoy, losing concentration and focus, having exaggerated mood swings (more dramatic than what's normal in pregnancy), and even having self-destructive thoughts. There may also be unexplained aches and pains.

Nutrition while Breastfeeding

Sep 04, 2022 Osric Neal

Your nutrition during breastfeeding isn’t affected by your diet unless you’re eating habits are inadequate.  You do need to be sure to take in enough calories and water for your body to produce adequate milk.  Your baby may react a different way to certain foods, but if you pay attention to how your baby responds, you can figure out what foods to avoid. 

Exercising Tips for Pregnant Women

Jun 12, 2022 Shopify API

Before starting any type of fitness program, please consult your physician. Let him or her know what type of exercises you plan on doing, and whether they are safe for you.

Teaching Kids to Eat Healthy

Apr 20, 2022 Shopify API

If you were to offer your child a candy bar or an apple, which would they choose? What if instead, you offer them the choice between crackers and cheese or an apple? Teaching kids to eat well can be real tricky. You don't want to turn every meal into a lecture, but if you wait too long, they could pickup unhealthy habits in the meantime.