AFTERNOON SNACK


30g reduced fat


mozzarella and tomato slices on 2 ry-vitas


1 slice rye bread with 45g turkey and ¼ avocado pear


3 provitas with 1 tsp peanut butter and a drizzle of honey


CRUDITES


Cut up raw celery, carrots, cucumber, baby corn and baby tomatoes. Eat with 2 rice cakes and 2 tbsp hummus as a dip


DINNER


SPICY YELLOWTAIL (OMEGA 3 BOOST) Coat 180g yellowtail fillet with a mixture of 1 tsp of ground coriander and 1tsp of ground cumin and 1 tsp olive oil and grill Serve with ½ cup brown or basmati rice and veggies of your choice


UNSURE? There are some foods you have heard mixed reviews about. Here are the answers


Cheese made from pasteurised milk (e.g. cottage cheese)


Many women feel slightly nervous about cheeses like cottage cheese or cream cheese as they are soft cheeses. However, since they are made from pasteurised milk they are safe during pregnancy. Hard cheeses such as parmesan and cheddar are also safe.


Peanuts


Many women are concerned that having peanuts during pregnancy may increase their baby’s risk of developing allergies. However, this has for the most part been disproven and peanut and tree nut consumption during pregnancy is considered safe.


Store bought mayonnaise


Check the ingredients – assuming it’s not made with raw eggs, it should be safe.


EVENING SNACK


MILK ALLOWANCE


½ cup custard 1¼ cup berries


1 cup fat free milk for tea


1 cup fat free milk for tea


175ml fat free yoghurt 1 pear


175ml fat free yoghurt 1 peach


175ml fat free yoghurt ½ cup fresh fruit salad


175ml fat free yoghurt 1¼ cup berries


½ cup custard 1 small banana and a sprinkle of cinnamon


CHICKEN PASTA ½ cup cooked pasta tossed with ½ cup steamed broccoli, 1 sliced grilled chicken breast, 1 tsp sundried tomato pesto and 1 tbsp flaked almonds


GRILLED OSTRICH (PROTEIN BOOST) 135g grilled ostrich fillet served with steamed broccoli, cauliflower and butternut and a medium- sized baked sweet potato


BEEF STIRFRY


90g lean beef stirfried with assorted veggies (i.e. mushrooms, carrots, baby marrow, peas, broccoli) and served with ½ cup cooked basmati rice


(FIBRE BOOST)


1 slice of health bread with 30g reduced fat cheddar and 1tsp onion marmalade


GRILLED TROUT 180g grilled trout


served with steamed asparagus and sugar snap peas and 3 baby potatoes


(CALCIUM BOOST) 2 tbsp fat-free chunky cottage cheese mixed with ½ tsp Marmite and ¼ avocado pear and spread on 3 provitas


TERIYAKI CHICKEN Marinade 1 chicken breast in a mixture of 1 tsp brown sugar, ½ tbsp minced ginger, 1 tsp canola oil, 2 tbsp soya sauce for approximately 3 hours. Place in an ovenproof dish and grill until cooked through and serve on a bed of ½ cup noodles and 1 cup steamed spinach


SMOOTHIE Blend together:


1 cup frozen berries ½ cup fat free milk ½ small tub fat free yoghurt


1 tsp peanut butter


PILCHARD FISH CAKES (Adapted from luckystar. co.za):


(OMEGA 3 BOOST) Serves 3


Drain and mash 1 tin of pilchards; keep the sauce. Peel 2 potatoes and cut into cubes. Cook the potato in boiling, salted water until soft. Drain well, mash, and season with salt and pepper. Mix together the pilchards, mashed potato, 1 lightly beaten egg, 1 small finely chopped onion, 2 tbsp chopped parsley and lemon juice, and season with salt and pepper. Form into six patties on a floured board and dust well with flour. Bake at 200 degrees until crisp and golden brown. Serve with the


sauce from the can of pilchards and a mixed salad.


175ml fat free yoghurt 2 plums


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