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Today’s recipe features a terrific protein for pregnant women: tofu! No matter if you’re vegan or vegetarian, this recipe is full of protein, fiber, vitamins and minerals. ⁠
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Ingredients (Makes 4 servings) ⁠
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1 package extra-firm tofu, diced ⁠
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3 tablespoons low-sodium soy sauce ⁠
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2 tablespoons rice vinegar ⁠
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1 teaspoon peeled and grated fresh ginger ⁠
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1 teaspoon minced garlic ⁠
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1 tablespoon cornstarch ⁠
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2 tablespoons vegetable oil ⁠
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2 cups small broccoli florets ⁠
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2 cups sugar snap peas ⁠
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Cooked brown rice or whole-grain noodles for serving ⁠
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½ cup lightly toasted sliced almonds ⁠
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Line a rimmed baking sheet with paper towels. Arrange the tofu in a single layer on the prepared baking sheet. Cover with more layers of paper towels and another baking sheet and let drain for about 20 minutes. ⁠
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While the tofu is draining, in a small bowl, whisk together the soy sauce, rice vinegar, ginger, garlic, and cornstarch. Set aside. ⁠
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When the tofu has drained, heat a wok over medium-high heat. Add the oil. Add the tofu in a single layer and cook, without stirring, until golden brown on the bottom, about 10 minutes. Transfer to a plate and set aside. ⁠
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Return the pan to medium-high heat and pour in ¾ cup water. Add the broccoli and sugar snap peas. Cover and cook, stirring once or twice, until tender-crisp, 2-4 minutes. Stir in the stir-fry sauce and cook until thickened, 1-2 minutes. Return the tofu to the pan and toss to combine. ⁠
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Spoon the rice or noodles onto plates and top with the stir-fry. Sprinkle with toasted almonds and serve warm. Enjoy! ⁠https://www.babycenter.com/0_tofu-broccoli-sugar-snap-stir-fry_10412499.bc⁠
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Tag your vegetarian or pregnant friends who’ll love this recipe! 😊 ⁠
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#pregnant #mumtobe #pregnantlife #pregnancynutrition #pregnancyhealth #pregnantfood #recipes #food #foodie #instafood #yummy #healthyfood #homemade #delicious #tasty #healthyrecipes #growthspectrum #healthymumhealthybub #pregnancydiet #postnatalroadmap #tofu #vegetarian #vegetarianmom #veganmom #stirfry #maternity #pregnancy #3rdtrimester #thirdtrimester

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Vitamin B12 is a critical nutrient for all people, including pregnant mums, but especially vegan or vegetarian women. So, if you’re following a plant-based food pattern, you must pay attention and ensure an adequate intake of this vitamin. But why is it important and how you can meet your requirements if you don’t eat animal foods? ⁠
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Vitamin B12 consumed by a mother is passed on to the baby. Without an adequate source of Vitamin B12, the baby has an increased risk of being pre-term, suffering neural tube defects, and other serious complications. So, as you can see, it’s really important for the health of you both to keep a good Vitamin B12 status. How can you do that? ⁠
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You can take a daily supplement that provides at least 25mcg of Vitamin B12, 2 or three times a week take a 1000 mcg of vitamin B12. Also, eat B12 fortified foods such as breakfast cereals. Other plant-based foods can have small amounts of Vitamin B12 such as mushrooms. The University of Western Sydney found in their research, that mushrooms contained variable amounts of active/bio-available B12, however, although the quantity might not be much, it can help you in obtaining your requirement if you eat them regularly. ⁠
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In any case, if you’re vegetarian or vegan, talk to your GP to check your vitamin B12 status and go to an APD Dietitian to help you plan a meal plan that meets your B12 requirements. ⁠
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#pregnant #pregnancy #mumtobe #pregnantlife #thebump #pregnancyjourney #pregnancynutrition #pregnancyhealth #pregnantfood #growthspectrum #vegan #vegetarian #veganmum #veganmom #vegetarianmom #mushrooms #vitaminb12 #pregnancydiet #nutrition #postnatalroadmap #momtobe #mamatobe #pregnantbelly #40weeks #pregnantmum #pregnancyproblems #preandpostnatal #thebump #maternity #maternitycare

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Have you ever wondered if you’re allowed to eat during labour? ⁠
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Well, most mums won’t need to fast during labour, and actually, the latest studies say that mums-to-be will even benefit from a light meal during childbirth without having any risk to her or her baby. ⁠
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So, what’s important during this day? What should you take with you in the hospital bag? ⁠
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During this day, you need to keep two things in mind: carbohydrates and fluids. For both it’s important to eat and drink enough, but not too much, because it can upset your stomach. ⁠
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Simple and processed carbs, containing minimal fibre, are important because they can easily break down to glucose, which is the most easily accessible source of energy providing all the energy you need to bring a baby into this world by keeping your blood glucose levels up and decreasing fatigue. On the contrary, if you don’t eat or don’t get energy into your body, your glucose levels will drop down, your energy stores will be depleted and your muscles for pushing will get fatigued. ⁠
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So, don’t forget to take with you light snacks to support your glucose levels and give you plenty of energy. It’s best to avoid high fat and fibrous foods so that they don't disturb the stomach or cause you to open your bowels too much as well! ⁠
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For example, you could think of packing: ⁠
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Pieces of fruit or fruit juices ⁠
Sports drinks ⁠
Crackers ⁠
Honey ⁠
Lollies⁠
Dried fruits and nuts ⁠
Low-fat chocolate milk ⁠
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Check out my hospital bag checklist for more ideas on preparing yourself for labour day! Link in bio linktr.ee/growthspectrum ⁠
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#postnatalroadmap #pregnant #pregnancy #postnatalholisticsupport #Pregnancynutrition #Preandpostnatal #Whattoexpectwhenyourexpecting #preparingfor4thtrimester #whattoexpect #preggobelly #preggolife #laboranddelivery #3rdtrimester #thirdtrimester #preparingforbaby #mumtobe #pelvicfloor #preparingforlabour #maternity #40weeks #postpartum #postnatal #pregnancyproblems #pregnancyhealth #thebump #mamatobe #maternitycare #pregnantbelly #pregnantwoman #mummytobe

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How about a glass of superfoods as a mid-afternoon snack? ⁠
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I loved this recipe because it’s packed with lots of nutrients that are perfect for pregnant mums. In just one glass, you’ll find fibre, Vitamin C, folic acid, calcium and protein, besides it’s really yummy. ⁠
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If you feel hungry you can have it with a Totally Devoted Lactation Cookie too! (link in my bio). ⁠
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Green smoothie with chia seeds and almond milk: ⁠
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Ingredients: ⁠
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1/2 cup of almond milk ⁠
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1/2 cup yogurt ⁠
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1 kiwifruit ⁠
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A handful of spinach ⁠
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1 tablespoon of chia seeds ⁠
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Preparation: ⁠
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1. Just blend and enjoy! 😊 ⁠
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Source: www.parents.com/pregnancy/my-body/nutrition/best-healthy-breakfasts-pregnancy/ ⁠
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#pregnant #mumtobe #pregnantlife #pregnancynutrition #pregnancyhealth #pregnantfood #recipes #food #foodie #instafood #yummy #healthyfood #homemade #delicious #tasty #healthyrecipes #growthspectrum #postnatalroadmap #healthymumhealthybub #superfood #smoothies #nutrition #pregnancydiet #breastfeeding #preparingforbaby #momtobe #pregnantandperfect #thebump #maternity #inspirepregnancy

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Raise your hand if you already know about iodine! … Iodine is one of the latest nutrients added to the list of special vitamins and minerals for pregnant mums, along with folic acid, calcium, omega-3 fatty acids and iron. ⁠
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Iodine is a well-known mineral and according to research, even a mild deficiency can cause negative effects in the baby, like impaired brain and cognitive development. Iodine also helps in the growth of organs and tissues, and it is involved in fetal thyroid hormone production. So, it’s really important during pregnancy!! - ⁠
Iodized salt is the best source of this mineral, but besides from that, you can find it in seafood, which mum's should consume twice per week and commercially fortified products. Other fruits and vegetables, milk, eggs and meat can have iodine in variable amounts. ⁠
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Due to the high demands of iodine during pregnancy and lactation, iodine deficiency is common, for this reason, it is an important nutrient added to prenatal supplements.⁠
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#pregnant #pregnancy #mumtobe #pregnantlife #thebump #pregnancyjourney #pregnancynutrition #pregnancyhealth #pregnantfood #postnatalroadmap #growthspectrum #iodine #thyroidproblems #thyroidissues #pregnancydiet #maternity #momtobe #pregnancyproblems #pregnantbelly #maternitycare #prenatalvitamins #prenatal #prenatalhealth #seafood #whattoexpect #whattoexpectwhenyoureexpecting #mamatobe #mummytobe #pregnancyjourney #pregnantwoman

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Are you making a conscious effort each meal or day to include high iron sources in your diet?
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Comment below on what your favourite iron sources are... 👇👇
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Remember to include Vitamin C rich foods with your meal to help increase iron’s absorption. Foods like peppers, tomatoe, potatoe, lime, orange, kiwi fruit, mango etc
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#postnatalroadmap #healthymumhealthybub #pregnancy #preggoproblems #pregnancytips #bumplife #whattoexpect #impregnant #preparingforbaby #babybump #prenatalnutrition #pregnancydiet #pregnantfood #pregnancynutrition #pregnant #pregnantbelly #mumtobe #anaemia #pregnancyhealth #pregnancyjourney #whattoexpectwhenyoureexpecting #maternity #pregnantlife #thirdtrimester #3rdtrimester⁠ #40weeks #postpartum #maternal #maternalhealth #postpartumhealth

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Tuesday recipe idea!! Today is the turn of FLAXSEED. This is an easy, yummy and gluten free porridge, full of plant-based power! Flax is considered a wonder food because it contains all sorts of healthy components including a lot of fibre and omega-3 essential fatty acids. ⁠
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INGREDIENTS ⁠
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For the flaxseed porridge: ⁠
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1/4 cup freshly ground flaxseeds ⁠
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1 cup + 2 tablespoons non-dairy milk ⁠
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1 medium banana, mashed ⁠
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1/4 teaspoon ground cinnamon ⁠
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pinch of sea salt ⁠
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For topping: ⁠
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fresh or defrosted blueberries ⁠
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chopped raw walnuts ⁠
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pure maple syrup (optional) ⁠
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INSTRUCTIONS ⁠
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Add the porridge ingredients to a medium saucepan and whisk to combine. ⁠
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Heat over medium heat, stirring constantly, until the porridge comes to a low boil and thickens (about 3-5 minutes). Turn off the heat and transfer the porridge to a serving bowl. ⁠
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Top with blueberries and a small handful of chopped walnuts. ⁠
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Enjoy! ⁠
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Source: http://www.picklesnhoney.com/ ⁠
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#growthspectrum #pregnant #pregnancy #PregnancyNutrition #healthyfood #food #healthylifestyle #foodporn #instafood #foodie #healthyeating #yummy #nutrition #delicious #foodlover #healthylife #healthyrecipes #homemade #pregnancydiet #plantbaseddiet #glutenfree #pregnantfood #pregnancyfood #healthymumhealthybub #postpartumdiet #postpartumnutrition #plantbased #dietitian #whattoexpect #whattoexpectwhenyoureexpecting

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There are many essential nutrients for pregnant women, one of them and maybe the least you’ve heard about is choline. ⁠
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Choline is a water-soluble vitamin, a close cousin to folate, and its function is inter-related with folate, therefore we need both in our diet to work together. Like folate, choline plays an important role in the development of your baby’s central nervous system development, brain and cognition. Just as folic acid, choline protects babies against neural tube defects, which are birth anomalies that affect the brain, spine, or spinal cord of the baby.⁠
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Adequate Intake recommendations of choline are 450 mg/day for pregnant women and 550 mg/day for lactating women. Although there are many food sources of choline, it can be difficult to meet this requirement during the high need status of pregnancy and lactation. ⁠
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The foods most abundant in choline are of animal origin, especially eggs and liver, but some vegetables also have high amounts of choline such as Brussels sprouts, cauliflower, nuts, etc.⁠
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So speak to your APD Dietitian to check you are meeting your choline requirements through your prenatal vitamin and food sources. ⁠
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#folate #choline #postnatalroadmap #healthymumhealthybub #pregnancy #preggoproblems #pregnancylife #pregnancytips #morningsickness #bumplife #whattoexpect #impregnant #preparingforbaby #babybump #postnataltribe #prenatalnutrition #pregnancydiet #pregnantfood #pregnancynutrition #pregnant #pregnantbelly #mumtobe #pregnancyhealth #pregnancyjourney #whattoexpectwhenyoureexpecting #pregnantandperfect #maternity #pregnantlife #thirdtrimester #3rdtrimester⁠
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