What To Put on Your Prenatal Plate

A Guide To Managing Food During Pregnancy

Here a craving, there a craving, everywhere a craving-craving.

Is your tummy doing little flips at the thought of a lip-smacking midnight snack?

Finding yourself in a constate state of ‘hanger’ (hunger mixed with anger)?

Not sure which types of foods will satisfy the baby and yourself?

Unable to decode the jargon from a food chart?

Well, it’s time for a little pregnancy nutrition intervention.

Greendigo is all set to transform your pantry into a healthy, delicious, craving-fulfilling café that runs 24/7.

Building a comprehensive and well-balanced food plan will keep those hunger pangs away and give your little one the best start to life.

But, first, why is it necessary to curate your plate?

1. It safeguards the health and well-being of you, mama.

2. Enables the growth and development of your baby.

• Prevents brain and spinal cord birth problems.
• Strengthens bones and promotes bone strength.
• Prevent iron deficiency anaemia.

When deciding what goes onto your plate, you’ll want to ensure it’s packed with all the goodness.

1. Folate and folic acid
2. Fibre and fluids
3. Calcium
4. Complex carbohydrates
5. Vitamin D
6. Protein
7. Iron
8. Healthy types of fat

Check out our master list of nutritious foods to eat when you’re pregnant to help make sure you’re hitting those nutrient goals out of the park.

1. Dairy products – Milk, cottage cheese, clarified butter
2. Legumes – lentils, peas, beans, chickpeas, soybeans, and peanuts
3. Sweet potato
4. Fish – salmon is a great option
5. Eggs – well cooked
6. Dark, leafy greens – broccoli, spinach, kale
7. Poultry – beef, pork, and chicken
8. Fruit – black grapes, banana, ripe mango
9. Berries – blueberries, raspberries, goji berries, strawberries, and acai berries
10. Wholegrains – oats, quinoa, brown rice, wheat berries, and barley
11. Avocados – guacamole, salad, smoothie
12. Dried fruit – dates, dried figs

We’ve also curated a list of tips that will help ensure you’re on the right culinary track.

1. Pack your plate with a variety of foods. You’ll get your nutritional kick, plus it’s pleasing to the palette.
2. Eat at frequent intervals.
3. Consume small to medium portions of food for easy digestibility.
4. Cook, portion up, and label your food. This will ensure you have easy access to what you need.
5. Hydrate yourself throughout the day.
6. If you feel like snacking, turn to items like yogurt or dried fruit. It will help to control those cravings, plus meet protein and calcium needs.
7. When in doubt, legumes are the way to go. They are a wonderful source of folate, fibre, and more.
8. You can depend on leafy greens as they are a powerhouse of all the nutrients that you’ll need.

Bon appetite, mamas!

Get chomping.

P.S. If you haven’t gotten the chance to as yet, do flip through our first-trimester checklist.

It’s got some more helpful tips, curated by experts, to give you a leg start on your motherhood journey.