Eating well in pregnancy: 25-28 weeks
Highlights
Easing those aches and pains
As your second trimester ends, your bump is getting bigger all the time and you may find that back pain, headaches and leg cramps are bothering you. Headaches can sometimes happen when you are dehydrated so make sure that you drink lots of water every day. And don't forget to eat something. Headaches are sometimes sparked by low blood sugar, so a carbohydrate-rich snack can help.
Calcium and vitamin D
Calcium is a key nutrient in pregnancy. Calcium helps your baby to grow strong bones and teeth, healthy nerves, heart and muscles. It also helps develop heart rhythm and blood clotting. Calcium is found in dairy products, fish (especially if you eat the soft bones too), spinach and green beans, pulses, sesame seeds and almonds.
Your body needs vitamin D to help absorb calcium. It is made naturally in our bodies in response to sunlight. Good sources of vitamin D in your diet are oily fish, eggs and milk.
Have a look at our daily meal planners, specially drawn up by BabyCenter nutritionist Ng Yee Voon to help you get the right nutrition at the right time.
Recipes rich in calcium and vitamin D
Lunch: ciabatta with halloumi, basil and sundried tomatoes
Serves one
Ingredients
- 1 ciabatta roll
- 1 clove garlic
- 2 slices halloumi cheese
- Few leaves of fresh basil
- 2 sundried tomatoes, drained of oil
- Rocket leaves, washed, to serve
Slice the ciabatta in half. Take the garlic clove, cut in half and rub the cut edge over the ciabatta. Roughly chop the sundried tomatoes, and arrange on the roll. Grill the cheese on the roll for a couple of minutes and add some fresh basil leaves. Grind over some black pepper and drizzle some olive oil on top.
Serve hot, with a side salad of rocket leaves.
Snack: hummous with pitta bread
Try this simple hummous with pitta bread for a high-carbohydrate snack which will keep your hunger at bay.
Ingredients
- 400g can chickpeas
- 1 tbsp tahini (sesame seed paste)
- juice of half a lemon
- 1 clove garlic
- 1 tbsp olive oil
- wholemeal pitta bread, to serve
Drain the chickpeas and place in a food processor with the tahini, the lemon juice and the garlic clove, peeled. Whizz briefly to break up the chickpeas and drizzle in the olive oil and a little water to make it a creamy mixture.
Chill in the fridge and serve with fingers of pitta bread. Vary the mixture by adding a tablespoon of finely chopped coriander, or a tablespoon of chopped pitted black olives.
Dinner: mushroom and celery pasta bake
Serves three to four people
- Preparation time: 20 minutes
- Cooking time: 15-20 minutes
- This simple dish is full of calcium.
Ingredients
- 25g olive or sunflower spread (minimum 59 per cent fat)
- 2 sticks celery, chopped
- 150g baby button mushrooms
- Pinch dried thyme (or 1 sprig fresh thyme, leaves only)
- 1 heaped tbsp flour (40g)
- 300ml semi-skimmed milk
- 100g mature cheddar, grated
- 150g penne or other pasta shapes
Preheat the oven to 190 degrees C, gas mark 6. Melt the spread in a saucepan and add the chopped celery and mushrooms. Cook, gently, stirring occasionally for five to 10 minutes or until the celery is softening. Add the thyme.
Meanwhile cook the pasta according to the packet instructions, and drain. Stir in the flour to the mushroom and celery mixture and gradually stir in the milk. Bring to the boil, stirring all the time.
When the sauce has thickened, stir in three quarters of the cheese and the drained pasta. Tip into an ovenproof dish and sprinkle over the remaining cheese.
Bake for 15-20 minutes or until the cheese is golden brown. Serve at once with a colourful salad.
