5 Affordable Superfoods That Are Easy To Cook For A Healthy Pregnancy
Simple, quick, delicious, and good for both of you!
By Laila Zain — 01 Oct 2020, 11:39 AM
1. Broccoli - packed with nutrients such as calcium and folate, also rich in fibre and disease-fighting antioxidants
Dark, leafy vegetables contain a variety of nutrients and a healthy serving of fibre. Other veg to add to your diet include spinach, bok choy, and seaweed.
Quick cooking idea: Stir-fry broccoli
Heat two tablespoons of sesame oil with two cloves of minced garlic. Add the broccoli and stir gently until browned around the edges. Great for a snack or side dish.
2. Sardines or Mackerel – a good source of vitamin D, vitamin A, selenium, and omega-3 fatty acid
Oily fish have nutrients that support the brain development of your little one. Alternative fish to try include salmon and fresh tuna (not tinned), but sardines and mackerel are much more affordable.
Quick cooking idea: 5-Minute Sardine Peratal
Fry cumin and poppy seeds in oil, then add garlic, curry leaves, and ginger. Next, add chopped red chilli and chopped shallots. Stir until the onions turn golden, then add two teaspoons of curry powder. Add canned sardines and stir. Add some water and salt and pepper to taste.
3. Eggs - provides amino acids for you and your little one to thrive, as well as vitamins and minerals
Eggs are versatile, delicious, and inexpensive. They're also a great source of protein and important vitamins and minerals such as choline, lutein, and zeaxanthin. Be sure to eat them cooked through as raw eggs should be avoided during pregnancy.
Quick cooking idea: Spinach, Tomato & Cheese Omelette
Beat two eggs with three tablespoons of milk, then add roughly chopped spinach and tomatoes. Heat extra virgin olive oil in a pan over a low heat, then add the eggs. Let them set for two minutes then add cheese slices to one side of the omelette. Gently fold the egg over the cheese so it melt. Enjoy!
4. Beans and lentils - high in protein, fibre, and folic acid
During pregnancy, women need 10 extra grams of protein a day, and beans and lentils are an excellent source with 15 grams per cup. It's great for both vegetarians and meat eaters! Beans and lentils are also high in fibre, which is helps with constipation. They also contain iron and folic acid, which are vital to forming the fetus' brain and nervous system.
Quick cooking idea: Bean Salad
Combine black beans and kidney beans in a bowl with sliced capsicum, sweet corn, and sliced red onion. In a separate bowl, whisk together olive oil, vinegar, lime juice, lemon juice, sugar, salt, garlic, cilantro, and black pepper. Pour the olive oil dressing over the vegetables and mix well. Chill before serving!
5. Sweet Potatoes - contains vitamin C, fibre, and large amounts of potassium
These delicious treats are also really good for you and your little one during pregnancy. They're filling and contain vitamins, fibre, and potassium.
Quick cooking idea: Roasted Sweet Potatoes
Roast sweet potatoes in the oven at 200 degrees Celsius for 15 to 20 minutes. Have them anytime as a snack or a side dish! Alternatively, you can chop them up and season them with salt, pepper, and your favourite spices before popping them in the oven.
Another great way to supplement your diet and help you get the right nutrition is with maternal milk
