TIPS FOR THE FIRST TRIMESTER (WEEKS 0 to 13)

FOR BABY: Eye Development

You’d be surprised at how much of your growing baby is developed in the first trimester. All major organs, skin, hair, ears, the central nervous system, external structures form, muscles begin to develop, the heart starts beating and, in the first eight weeks, the eyes develop. To enhance develop, and for healthy eyes and eyesight, the expectant mum’s diet needs to be rich in Vitamins A, D & B2

Essential Nutrients:

• Vitamin A can be found in some animal, but plenty of plant food sources. While a deficiency can lead to blindness, it’s important to only obtain this vitamin via food sources, as Vitamin A supplements during pregnancy are extremely dangerous to the foetus. When sourced from plant food sources however, the body will only convert what it needs, so there is no risk of toxicity.
  Vitamin A is also great for healthy skin, and is rich in cancer-fighting antioxidants.

  Best food sources:
  eggs, milk, carrots, broccoli, sweet potato, spinach, pumpkin, apricots, mangos, peas, red capsicum

• Vitamin D has limited food sources with natural sunlight the best source. It’s not only essential for good eyesight, it is also needed to transport calcium from the blood to the bones, for strong healthy ones!
  20 minutes of sun per day is recommended as well as these rich food sources:

  egg yolks, parmesan cheese, yoghurt and sardines

• Vitamin B2 is available in an abundant of foods with no chance of overdosing. It’s also essential for converting food to energy for the body to use, so great for mums-to-be as well.Best food sources:
  milk, yoghurt, eggs, leafy green vegetables, avocado, broccoli, asparagus, mushrooms, wholegrains and almonds.

FOR MUM: Food Aversions

Your partner may start to experience aversions to foods that have never affected her before the pregnancy. Smell, taste and even the sight of specific foods can bring on nausea. Some women can only stand bland foods, others find that all foods taste bland and need more challenging, zingy flavours. This is due to those raging hormones and a very common complaint of the First Tri. As with nausea, it usually subsides, but it is still vital to ensure a healthy intake of food and nutrients throughout.

Protein food sources seems to be the main offender yet so important during pregnancy, so you dad’s, must find a way to disguise sources with other flavours. Here’s a few tips:

• Add cheese to omelettes, braise beef with spices and starchy vegetables, or smother seafood in a creamy leek and herb fish pie. Spaghetti bolognaise or a beef pasta dish is another winner. Recipe below, with others available in FEEDING THE BUMP.

• Cook all of these out of smell and sight of the pregnant one – preferably when not at home – with all windows open so she doesn’t pick up on the smells. And whatever you do, do not come clean on hidden protein source. This will be one time when not telling the entire truth will get you in the good books!
  
• Keep an eye on her daily protein intake, even a fruit smoothie with milk and yoghurt can fulfil this need.
  
• If fruits and veges become unappealing, try juicing them. They may become more palatable and easier to take in liquid form.

RECIPE FOR FOOD AVERSIONS:

Beef Pasta with Almond and Avocado Pesto

The use of avocado and almonds in my healthy version of pesto creates a creamy pasta dish that almost disguises the flavour of beef. The recipe is also rich in vitamins A & B2 for your baby’s eye development. Enjoy….

2 cups soyaroni (or wholemeal) pasta Avocado & Almond Pesto

200g lean rump steak ½ cup almonds

1 punnet cherry tomatoes, halved 1 medium bunch fresh basil

1 cup mushrooms, quartered 2 tbs lemon juice

2 cups broccoli, cut into small florets 1 clove garlic, crushed

Cracked black pepper ½ avocado

Heat bbq plate or grill.

To make the pesto, place the almonds in a blender and roughly chop. Add basil and process until just combined. Add lemon juice, garlic and avocado. Briefly blend again for a slightly chunky texture. Set aside in the fridge

Bring a pot of water to the boil and cook pasta according to the packet directions, until just al dente. Strain, saving a little cooking water to moisten the dish as needed. Put cooked pasta back in the saucepan and cover to keep warm.

Cook steak on the preheated bbq/grill. Remove from heat and cover with foil to rest. Meanwhile toss the tomatoes, mushrooms and broccoli in a non-stick frying pan, with a dash of olive oil. Cook 2-3 minutes. Add to the pasta.

Very thinly slice the steak (this will help with aversions) and add to pasta dish with one tablespoon of the reserved cooking water. Stir through the pesto, combine ingredients and cook over a medium heat for one minute to coat all ingredients.

Remove from the heat and allow the pesto to melt through the pasta.

Season with black pepper and fresh parmesan cheese if desired.

This month’s PREGNANCY SUPERFOOD:

Eggs (vitamin A, D, B2, zinc, omega 3, protein)

• Rich in vitamins A, D, B2 for great vision
• Protein for energy & immunity, and to build muscles, bones, skin and organs
• Zinc, omega 3 and iodine for brain development
• As well as folate, calcium, selenium and iron – all fab for pregnancy.

Info & Recipes extracted from FEEDING THE BUMP RRP $29.95

Available in bookstores or online www.allen&unwin.com

NEXT MONTH: SECOND TRIMESTER

Tips For Mum & Bub: