Healthy Eating for Most Mums-to-Be

According to experts, most young families and especially mums-to-be need a variety of nutrient-rich foods, also knows as ones that burst with vitamins and minerals. A serving of seafood is only 100 calories, but is packed with nutrients and omega 3- it's a great boost for baby brains, but also promoted a healthy adult heart.

So next time you're in for a meat-feast submarine sandwich, try to replace the meat with some crab sticks, tuna or salmon. Add something tasty to it, like:

•  plain yogurt with slivered almonds, diced apples and dried cranberries
• olive oil, capers, diced red onion and basil
• goat cheese, diced celery and a splash of lemon juice

Try placing these in a wheat roll, or eat as a dip with crackers as a snack.

Here are some ideas for berbecue dishes for the cooler months.

• shrimp, scallop, pepper & pineapple kebabs
• Salmon or cod fillet grilled on a wood plank
• Grilled mozzarella pizza with tomatoes and canned tuna

Research shows that around 80% of pregnant women do not eat the recommended amount of nutrients, which are as a matter of a fact absolutely vital for the health of both the mother and the baby. Fish and seafood are bursting with the essentials. 

• Eat seafood mininum twice a week
• Eat a range of fish, and half of fish for the week can be tuna
• The fish you should avoid are sharks, king mackerel, tilefish and swordfish.

Fish and seafood contain vitamin D, iron, omega 3 and calcium. Majority of women who don't eat a good amount of fish and seafood are seriously missing out on the brain development of their babies. Here is a tasty recipe for a nutritious meal.

Grilled Italian-Style Tuna Pizza

-1 prebaked wholeweat pizza crust

-1/4 cup shredded mozarella

-1/3 cup diced tomatoes

-1 teaspoon minced shallots

-1/2 teaspon red wine vinegar

-2 teaspoons fresh chopped basil

-1/4 teaspoon fresh-crushed garlic

- 140g/1 can of tuna in olive oil

1. Preheat the grill. Place the pizza crust on a pan or directly on the grill.
2. Sprinkle cheese over the crust and grill with the lid closed until the cheese melts (roughly 7 minutes). Meanwhile, mix tomatoes, shallots, vinegar and garlic in a bowl and set aside.
3. Now flake the tuna over the pizza, then spoon the mix over the tuna. 
4. Then sprinkle the bazil and other herbs of your choice and grill a few more minutes. Serve immediately.