PLANT LIFE: VEGETARIAN MENU FOR PREGNANT WOMEN

• Journal "SHAPE" , 27.08.2003

Now, when you are expecting a baby, you're interested, will not affect whether your vegetarianism on its development. We dare to say: no harm baby it will bring. Can `fasting 'during all 9 months and still get enough protein, vitamins, minerals and other important components. Your diet should not be so very difficult - just try to consume as much as possible a variety of fruit, vegetables, legumes and nuts. And to help you, our 5-day menu. In this program, nutrition to the forefront of vegetable origin. Your task - to learn how to cook them so that they retain the freshness and taste, as well as all substances, vitamins and minerals necessary for normal pregnancy. In addition, we included in the menu, dairy products, to meet the need for protein, calcium and vitamin D. Besides milk and yogurt are rich in vitamin B12 - it is contained only in animal products. Many of the recipes are borrowed from the national cuisine, in which meat, fish and birds play a minor role. Take, for example ragout of potato, chickpea and tomato: in its classical variant is present fish fillets. But even without this ingredient dish does not lose any bit of flavor and nutritional value: protein, folic acid, iron and fiber, so necessary for your child, remained in place. No less useful cabbage salad with tofu and asparagus, lentil soup and spinach - there is also a lot of protein, B vitamins and iron. Normal pregnancy is observing the following rules, you will avoid unwanted complications in this crucial period of your life. Weight Gain During the whole pregnancy a woman must get better at an average of 10-12 kg (and for thin permissible to add a little more, and to complete - on the contrary, a little less). Calories in the second trimester of pregnancy, increase your daily intake by 300 kcal in the third - the same amount. What can not Stay away from unpasteurized milk, as well as certain varieties of cheese (feta BRIEY, camembert or blue cheese) - they may contain harmful bacteria. For the same reason, do not give up the past thermal processing, seafood, eggs and meat. Reduce your consumption of canned fish and shellfish to 400 g per week. Avoid alcohol, tobacco and drugs, except those authorized physician. What should I take a daily vitamin-mineral complexes and additionally - calcium tablets. After all, the need for this trace during pregnancy significantly increases. Microelements and vitamins daily ration Calcium 1000 mg Folic Acid 600 MCG Iron 27 mg Magnesium 350 mg (if you are under 30 years) (360 mg for those over 30) Phosphorus 700 mg Protein 60 g Selenium 60 MCG 770 MCG Vitamin A Vitamin B6 1,9 mg Vitamin B12 2,6 MCG Vitamin C 85 mg Vitamin D 5 MCG Vitamin K 90 mcg Zinc 11 mg MENU FOR 5 DAYS Keeping this meal plan, you provide yourself and your baby all they need. During the second and third trimesters of pregnancy include in the diet plus 2 snack. Calorie diet should be approximately 2200 kcal. First Day Breakfast 1 pita stuffed with a grated apple and walnuts 1 cup skim milk Lunch 1 serving stew of potatoes, chickpea and tomato 2 slices wholemeal bread with 2 tsp. vegetable oil 1 cup cornflakes 1 cup skim milk Dinner 1 portion of cabbage salad with asparagus 1 serving of spaghetti from durum wheat with 1 tbsp. l. finely sliced green onions 1 orange 1 cup skim milk Second Day Breakfast 1 1 / 2 cup of oatmeal with milk and 1 tbsp. l. berries, 1 tbsp. l. chopped dried figs and 1 tsp. sugar

1 cup pineapple juice

Lunch
1 serving stew of potatoes, chickpea and tomato
Fruit and vegetable salad:
1 1 / 2 cup chopped lettuce, 1 / 4 cup chopped red onion, 6 orange slices and 2 tbsp. l. mixture of olive oil and vinegar.
1 piece of rye bread with 1 tsp. lung butter
1 cup cranberry

Dinner
Burrito with beans:
Mix 1 / 2 cup of canned red kidney beans, chopped tomatoes and grated cheese, wrap in pita bread and heating in a microwave oven.
A baked apple with cream cheese: Cut the apple in the upper part and remove the core, starting with a mixture of cottage cheese, raisins, egg yolks, semolina and sugar, bake for 25 minutes in the oven, or 2.5 minutes in the microwave.
1 cup cocoa with milk and 1 tsp. sugar

Third Day

Breakfast
1 serving porridge with pumpkin
1 cup nonfat milk
1 cup orange juice

Lunch
1 serving of soup of lentils with spinach and lemon
A sandwich with onions and tomatoes:
toast in the toaster 2 slices of wholemeal bread, one of them Put the lettuce, fried onions, sliced tomatoes, 2 tsp. light mayonnaise and cover with second slice
1 cup nonfat yogurt

Dinner
1 serving of stewed tofu with curry, coconut, peas and brown rice
1 cup of canned green peas 1 tsp. oil
1 cup grapes

Day Four

Breakfast
1 cup nonfat yogurt natural
1 slice of bran bread, toasted in the toaster and smeared with 1 tsp. Light oil
1 / 2 cup pomegranate juice diluted

Lunch
1 1 / 2 cup buckwheat 1 / 2 cup of canned beans
Spinach salad:
Mix 1 cup of chopped spinach, 1 / 4 cup chopped red onion, 1 chopped cucumber and 1 tbsp. l. olive-acetic refueling.
1 / 2 cup of nonfat cottage cheese with 1 / 2 cup berries and 1 tbsp. l. chocolate syrup

Dinner
A pita stuffed with 60 grams of cheese, 1 sliced into slices of apple and 2 tsp. light mayonnaise.
1 serving of salad with broccoli and sweet peppers
1 cup sour milk

Day Five

Breakfast
1 1 / 2 cup of muesli with 1 cup nonfat milk
1 banana

Lunch
1 serving of soup of lentils with spinach and lemon
1 cup brown rice
1 serving of salad with broccoli and sweet peppers
A persimmon
1 cup nonfat milk

Dinner
Braised tofu:
mix 60 g of diced tofu, 1 cup of boiled rice, 1 / 2 cup frozen peas and 1 tablespoon. l. soy sauce, sauté with a little water.
1 kiwi

VEGETARIAN DISHES

Our dishes are so delicious that you will not even notice the lack of meat in them

Cabbage salad with tofu and asparagus

4 servings
0,5 kg fine asparagus
400 g tofu
2 cups spinach leaves cut into strips
4 cups shredded cabbage
1 peeled and sliced cucumber
A shredded radish
1 tbsp. l. sesame seeds

Peel the asparagus from the outer leaves, cut diagonally into long slices and rinse with cold water. In a pan, boil salted water, drop the spinach and sauté until soft, about 4 minutes. Tofu chop into cubes, mix with vegetables, drizzle the sauce and sprinkle with sesame seeds.

SAUCE

1 clove garlic
4 tbsp. l. olive oil
2 tbsp. l. vinegar
1 tsp. sugar
1 tbsp. l. soy sauce
1 / 2 finely chopped hot peppers
1 tbsp. l. peanut butter
6 fresh or dried mint leaflets

Mash garlic in a mortar, to shift into a separate bowl. Gradually add the ingredients and mix until a homogeneous mass.

Nutritional value per 1 serving: 282 kcal, 61% fat (19) g, 20% carbohydrate, 19% protein, 6 grams fiber, 201 mg calcium 4.5 mg iron and 306 micrograms of folic acid.

4 servings

2 tbsp. l. olive oil
1 large onion, finely chopped
4 peeled and cut into large julienne potatoes
2 Pressure of large cloves garlic

1 1 / 2 tsp. paprika
Pinch thyme
1 / 4 cup chopped parsley and a few leaves for decoration
800 g peeled and sliced tomatoes in own juice
2 tbsp. l. tomato paste
2 cans of (450) g of canned chickpea
450 g mushroom or vegetable broth can be replaced by water ()
Salt, red and black pepper to taste

Heat a deep frying pan over high heat 1 tbsp. l. olive oil, omit the place potatoes, onions, peppers, parsley, garlic, paprika and thyme. Fry for 2 minutes, then turn down the heat and while stirring, cook for 15 minutes. Add tomatoes, tomato paste, peas and broth. Season with salt, pepper, cover and simmer another 15 minutes. Serve, each piece is seasoned with 1 tsp. olive oil and parsley decorating.

Nutritional value per 1 serving: 509 kcal, 19% fat (11) g, 67% carbohydrate, 14% protein, 13 grams fiber, 186 mg calcium, 7 mg iron and 186 micrograms of folic acid.

Lentil soup and spinach

8 portions

2 cups washed lentils
1 tsp. turmeric
2 tbsp. l. butter
1 tbsp. l. salt
1 large onion, chopped
1 tsp. ground cumin
1 tsp. powdered mustard
Juice of 1 lemon
1 bunch chopped spinach
8 tsp. nonfat sour cream

Pour lentils 2 liters of water, add turmeric powder, 1 tbsp. l. butter and salt. Bring to a boil, Reduce heat, cover and simmer for 20 minutes, until lentils are tender. Cool, pour into a food processor and beat until a homogeneous mass. Fry the onions on low heat with 1 tbsp. l. butter, cumin and mustard. Add the onion to the soup, pour the lemon juice.

Put the soup back on the stove, bring to a boil, lower the spinach and wait a while until he bosh. Serve with sour cream.
Nutritional value per 1 serving: 477 kcal, 15% Fat (8) g, 59% carbohydrate, 26% protein, 4 grams fiber, 245 mg calcium, 13 mg iron and 599 micrograms of folic acid.

STEWED TOFU with curry, coconut, peas and brown rice

3 servings

0,5 kg of tofu
1 tbsp. l. oil
1 thinly sliced onion
3 minced garlic cloves
1 part art. l. finely chopped ginger
3 tsp. coconut
2 1 / 2 cup nonfat milk
1 tsp. curry
1 / 2 tsp. salt
1 cup frozen peas
Juice of 1 / 2 lemon
4 cups cooked rice
2 tbsp. l. roasted peanuts or cashews

In a deep skillet, heat the oil and fry onions until golden brown. Add the garlic, ginger, coconut milk, diced tofu. Pour the sauce and simmer on medium heat for about 5 minutes. Put the peas and cook for another few minutes. Remove from heat, pour the lemon juice. Arrange on a plate of rice, top - tofu and peanuts.

Nutritional value per 1 serving: 640 kcal, 34% fat (24) g, 50% carbohydrate, 16% protein, 10 g fat, 236 mg calcium, 13 mg iron and 85 micrograms of folic acid.

SALAD BROCCOLI AND SWEET PEPPERS

4 servings

1 kg broccoli
1 / 2 cup finely chopped and roasted red peppers
2 tsp. chopped green
Salt and pepper to taste
1 / 2 cup grated hard cheese such as Parmesan,

Finely chop the broccoli, place it in salted boiling water and cook about 5 minutes. Drain in a colander, let the water drain out, to place in a large bowl. Mix with pepper and herbs, season with sauce. Sprinkle with cheese and mix.

SAUCE

1 minced garlic clove
2 tbsp. l. chopped onion
2 tbsp. l. vinegar
2 tbsp. l. vinegar
Salt and pepper to taste
4 tbsp. l. olive oil
3 small diced tomatoes

Mix the garlic, onion, vinegar, salt and pepper. Leave on for 15 minutes, then add olive oil and tomatoes and stir again.

Nutritional value per 1 serving: 272 kcal, 53% fat (16) g, 32% carbohydrate, 15% protein, 10 g fat, 211 mg calcium, 3 mg iron and 182 micrograms of folic acid.

Overshot IDEAL FOR PREGNANT

The second and third trimesters, add the two diet snack to get an extra 300 calories.
1 cup salad of cabbage and carrots with 3 tsp. dressing
1 cup vanilla yogurt with 1 tbsp. l. cornflakes
A handful of dried fruit and nuts
1 grain bread with 1 cup of tomato juice
1 serving orange-banana mousse: Beat in a blender until a homogeneous mass of a sliced banana, peel of 1 lemon and 1 1 / 2 cup of orange juice.

IF YOU MYASOEDKA

In coleslaw (the first day, dinner) instead of using 360 g of tofu cut into strips of boiled chicken breast.
In burritos (second day, dinner) replace beans 1 / 2 cup roasted and scrolled through a meat grinder ground beef with onion.
In the sandwich (third day, lunch), add beef or chicken cutlet.
Instead of tofu (third day, dinner, a fifth day, dinner, take) 0,5 kg chicken breast or fish, cooked in a sauce.
Buckwheat (fourth day, lunch) not serve with beans, but with meatballs.
Stuff the pita (fourth day, dinner) instead of cheese, finely chopped lean ham.
In lentil soup (third day, lunch, a fifth day, lunch) add 360 g chopped ham.

CORRECT FOOD

To each piece went to favor you and your child, follow our recommendations.

Daily diet expectant mother should include:
3 servings of dairy products,
3 servings of fruit

Informatstsiya from the site http://www.animalrights.ru/tema/veggie/15.htm