PLANT LIFE: VEGETARIAN MENUS FOR PREGNANT WOMEN
- The magazine "SHAPE" , 08/27/2003
Now, when you are pregnant, you're interested, do not affect whether your vegetarianism to its development. We venture to assert that no harm is not a baby will bring. You can `fasting 'during all nine months and still get enough protein, vitamins, minerals and other important components. Your diet should not be a too complicated - just try to consume as much as possible a variety of fruits, vegetables, legumes and nuts. And to help you with our 5-day menu. In this program, power to the forefront of vegetable origin. Your task - to learn how to cook them so that they retain the freshness and flavor, as well as all substances, vitamins and minerals necessary for normal pregnancy. In addition, we included in the menu, dairy products, to satisfy the need for protein, calcium and vitamin D. In addition, milk and yogurt are rich in vitamin B12 - it is found only in animal products. Many of the recipes are borrowed from the national cuisine, in which meat, fish and poultry play a secondary role. Take, for example stew of potatoes, chickpeas and tomatoes: in its classical form is present fish fillets. But even without this ingredient, the dish does not lose any bit of the taste and nutritional value: protein, folic acid, iron and fiber, so necessary to your baby, remained in place. It is equally useful for cabbage salad with tofu and asparagus soup with lentils and spinach - they are also a lot of protein, B vitamins and iron. Normal pregnancy is observing the following rules, you can avoid unwanted complications during this crucial phase of your life. Weight gain for the entire pregnancy a woman should get better by an average of 10-12 kg and for thin {permissible to add a little more, and for the total - on the contrary, a little less}. Calories During the second trimester of pregnancy increase their daily intake by 300 kcal in the third - the same amount. What can not stay away from unpasteurized milk, as well as certain types of cheese {feta, Brie, Camembert, or blue cheese} - they may contain harmful bacteria. For the same reason, do not give up the last heat treatment, seafood, eggs and meat. Reduce your consumption of canned fish and shellfish to 400 g per week. Avoid alcohol, tobacco and drugs, except those that allow a doctor. What do I need to take daily vitamin-mineral complexes and optionally - calcium tablets. Indeed, the need for this trace during pregnancy increases significantly. Microelements and vitamins daily 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 Vitamin A 770 mcg Vitamin B6 1.9 mg Vitamin B12 2.6 mcg Vitamin C 85 mg Vitamin D 5 mcg Vitamin K 90 mcg Zinc 11 MY MENU FOR 5 DAYS By following this eating plan, you will provide yourself and your child everything they need. During the second and third trimesters of pregnancy include in the diet plus 2 snacks. Calorie daily diet should be approximately 2200 kcal. Day One Breakfast a pita stuffed with a grated apple and nuts 1 cup skim milk Lunch 1 serving of stew of potatoes, chickpeas, tomatoes and 2 slices of wholemeal bread with 2 tsp. vegetable oil 1 cup corn flakes 1 cup skim milk Dinner 1 portion of cabbage salad with asparagus 1 serving of pasta from durum wheat with 1 tbsp. l. finely chopped green onions 1 orange 1 cup skim milk Breakfast Day Two 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 of stew made from potatoes, chick peas and tomato
Fruit salad:
1 1/2 cup chopped lettuce 1/4 cup chopped red onion, 6 cloves and orange 2 tbsp. l. a mixture of olive oil and vinegar.
1 slice of rye bread with 1 tsp. light butter
1 cup cranberry juice
Dinner
Burrito with beans:
Mix in 1/2 cup canned red kidney beans, chopped tomatoes and grated cheese, wrap in pita bread and warm in the microwave.
1 baked apple with cream cheese: the cut off the top of the apple and remove core, stuff with a mixture of cottage cheese, raisins, egg yolks, semolina and sugar and bake for 25 minutes in the oven or 2.5 minutes in the microwave.
1 cup of cocoa with milk and 1 tsp. sugar
Day three
Breakfast
1 serving of millet porridge with pumpkin
1 cup skim milk
1 cup orange juice
Lunch
1 serving of lentil soup with spinach and lemon
A sandwich with onions and tomatoes:
toast in the toaster two slices of wholemeal bread, one of them lay out a leaf of lettuce, fried onions, sliced tomatoes, 2 tsp. light mayonnaise and cover with second slice of
1 cup low-fat yogurt
Dinner
1 serving of tofu stew with curry, coconut, pepper, and brown rice
1 cup canned green peas 1 tsp. vegetable oil
1 cup grapes
Day Four
Breakfast
1 cup natural low-fat yogurt
1 slice of bread with roasted in a toaster and a greased 1 tsp. light oil
1/2 cup pomegranate juice diluted
Lunch
1 1/2 cup buckwheat cereal with 1/2 cup canned kidney beans
Spinach salad:
Mix 1 cup chopped spinach leaves, 1/4 cup chopped red onion, chopped 1 cucumber and 1 tbsp. l. olive-acetic refueling.
1/2 cup low fat cottage cheese with 1/2 cup berries and 1 tbsp. l. chocolate syrup
Dinner
A pita stuffed with 60 grams of cheese, a sliced 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 granola with 1 cup skim milk
1 banana
Lunch
1 serving of lentil soup with spinach and lemon
1 cup brown rice
1 serving of salad with broccoli and sweet peppers
A persimmon
1 cup skim milk
Dinner
Braised Tofu:
Mix 60 g of diced tofu, 1 cup cooked rice, 1/2 cup frozen peas and 1 tbsp. l. soy sauce, a stew with a little water.
1 kiwi
VEGETARIAN DISHES
Our dishes are so tasty that you will not even notice the lack of meat in them
CABBAGE SALAD WITH TOFU AND ASPARAGUS
Serves 4
0,5 kg of thin asparagus
400 g tofu
2 cups sliced strips of spinach leaves
4 cups shredded cabbage
1 peeled and sliced cucumber
A cut in julienne radish
1 of Art. l. sesame seeds
Clean 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 cook until tender, about 4 minutes. Tofu cut into cubes, mix with the vegetables, pour the sauce and sprinkle with sesame seeds.
SAUCE
1 clove of garlic
4 tbsp. l. olive oil
2 tbsp. l. wine vinegar
1 tsp. sugar
1 of Art. l. soy sauce
1/2 finely chopped hot peppers
1 of Art. l. peanut butter
6 fresh or dried mint leaves
Mash the garlic in a mortar, place in a separate bowl. Gradually add the ingredients and mix until smooth.
The nutritional value of one serving: calories 282, fat 61% {19} g, 20% carbohydrate, 19% protein, 6 g fiber, 201 mg calcium, 4.5 mg iron and 306 micrograms of folic acid.
Serves 4
2 tbsp. l. olive oil
1 large onion, finely chopped
4 peeled and cut into large julienne potatoes
2 large cloves garlic, squashed
1 1/2 tsp. paprika
Pinch of thyme
1/4 cup chopped parsley and a few leaves for decoration
800g peeled and diced tomatoes in juice
2 tbsp. l. tomato paste
2 cans {450} g canned chickpeas
450 g of 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, lower back potatoes, onions, pepper, parsley, garlic, paprika and thyme. Fry for 2 minutes, then reduce heat and, stirring occasionally, cook for 15 minutes. Add tomatoes, tomato paste, peas and broth. Season with salt and pepper, cover and simmer another 15 minutes. Serve each portion flavor 1 tsp. olive oil and garnish with parsley leaves.
The nutritional value of one serving: calories 509, fat 19% {11} g, 67% carbohydrate, 14% protein, 13 g fat, 186 mg calcium, 7 mg iron and 186 micrograms of folic acid.
Lentil soup AND SPINACH
8 servings
2 cups lentils, rinsed
1 tsp. Turmeric
2 tbsp. l. butter
1 of Art. l. salt
1 large onion chopped
1 tsp. ground cumin
1 tsp. ground mustard
Juice of 1 lemon
1 bunch spinach, chopped
8 tsp. low-fat sour cream
Pour the 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 smooth. 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 until it is to steam. Serve with sour cream.
The nutritional value of one serving: 477 calories, 15% fat 8 g {}, 59% carbohydrate, 26% protein, 4 g 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 of Art. l. vegetable oil
1 onion, thinly sliced
3 crushed cloves of garlic
1 part of Art. l. finely chopped ginger
3 tsp. coconut
2 1/2 cup skim milk
1 tsp. curry
1/2 tsp. salt
1 cup frozen peas
Juice of half a lemon
4 cups cooked rice
2 tbsp. l. roasted peanuts or cashews
In a deep skillet, heat the butter and saute onion until golden. Add the garlic, ginger, coconut milk, diced tofu. Pour the sauce and simmer over medium heat for about 5 minutes. Place the peas and cook for another few minutes. Remove from heat, pour the lemon juice. Put rice on a plate, top - tofu and peanuts.
The nutritional value of one serving: calories 640, fat 34% {24} g, 50% carbohydrate, 16% protein, 10 g fat, 236 mg calcium, 13 mg iron and 85 micrograms of folic acid.
BROCCOLI SALAD AND SWEET PEPPER
Serves 4
1 kg of broccoli
1/2 cup chopped and roasted sweet red peppers
2 tsp. chopped greens
Salt and pepper to taste
1/2 cup grated hard cheese such as Parmesan,
Finely chop the broccoli, dip in salted boiling water and cook about 5 minutes. Drain in a colander, let drain, place in a large bowl. Combine with peppers and herbs, season with sauce. Sprinkle with cheese and mix well.
SAUCE
1 minced clove of garlic
2 tbsp. l. chopped onion
2 tbsp. l. vinegar
2 tbsp. l. wine vinegar
Salt and pepper to taste
4 tbsp. l. olive oil
3 small tomatoes, chopped
Mix the garlic, onion, vinegar, salt and pepper. Leave on for 15 minutes, then add olive oil and tomatoes and toss again.
The nutritional value of one serving: calories 272, fat 53% {16} g, 32% carbohydrate, 15% protein, 10 g fat, 211 mg calcium, 3 mg iron and 182 micrograms of folic acid.
Snack IDEAL FOR PREGNANT WOMEN
In the second and third trimesters, add 2 to the diet snacks to receive an additional 300 calories.
1 cup of salad from cabbage and carrots with 3 tsp. salad dressing
1 cup vanilla yogurt with 1 tbsp. l. cornflakes
1 handful of dried fruit and nuts
One grain bread with a glass of tomato juice
1 serving of orange and banana mousse: Beat in a blender until smooth 1 sliced banana, peel of 1 lemon and 1 1/2 cup orange juice.
IF YOU MYASOEDKA
In cabbage salad {first day, dinner} instead of using 360 g of tofu cut into strips of cooked chicken breast.
In the second day of burritos {,} replace dinner beans 1/2 cup roasted and scrolled through the meat grinder of ground beef with onion.
In the third day {a sandwich, lunch}, add beef or chicken patty.
Instead of tofu {the third day, dinner, a fifth day, dinner, take} 0.5 kg chicken breast or fish cooked in sauce.
Buckwheat {fourth day, lunch} does not serve with beans and meatballs with meat.
Start a pita {fourth day, dinner} instead of cheese with finely chopped lean ham.
In lentil soup {a third day, lunch, a fifth day, lunch} add 360 g chopped ham.
GOOD FOOD
For each piece was for the benefit of you and your child, follow our recommendations.
The daily diet of 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
