I never thought I’d write a post like this because I’ve always been the kind of person who gets annoyed when friends get married and immediately start posting recipes on Facebook, all of them as if possessed, as if no other topics exist. So those same friends will probably hate me, but this post is about the simplest, easiest-to-make foods that keep people like me from falling apart.
Nutrition Before and After Pregnancy
Люди інтелектуального складу зазвичай недостатньо інтелектуальні в питаннях елементарного харчування. На їжу просто немає часу, а вже що саме їсти видається снобським запитанням. Тим часом тіло в шоці.
People with intellectual inclinations are usually not very intellectual when it comes to basic nutrition. There’s simply no time for food, and deciding what to eat seems like a pretentious question. Meanwhile, the body is in shock.
But when it comes to pregnancy, whether you like it or not, you have to finally pull yourself together and start eating properly—if only because otherwise, nausea and vomiting will take over. Who knew it could be so bad? It’s proven that small, frequent meals during pregnancy significantly reduce these unpleasant symptoms.
My usual diet before pregnancy was simple—one meal a day. I’ve always leaned toward healthy food and wasn’t a fan of chips. However, the nausea of the first trimester forced me to reconsider my eating habits. First, I always lacked ideas for what to cook; second, I’m not a fan of standing in the kitchen for long; and third, if I now need to eat frequently, the problem of ideas becomes much bigger. Very often, even obvious solutions escape my mind at the crucial moment.
My meals remained simple, and I rarely make dishes that take up too much time. We won’t go into details like carbohydrate counts in eggs, zinc benefits, or trimester-specific diets. Plainly speaking, eat a variety of foods and listen to your body.
Challenges of Eating During Pregnancy
The first trimester taught me that one meal a day no longer works. I faced four problems:
- Lack of ideas for what to cook.
- Reluctance to spend too much time in the kitchen.
- The need to eat frequently.
- Nausea triggered by everything.
Even obvious solutions sometimes evaporate from the mind at the most critical moments.
My food remained simple—you don’t need to count proteins or carbs. Listen to your body and keep a list of quick meals on hand.
Breakfasts That Save You from Morning Sickness
Breakfast is the first challenge of the day. Here are my tried-and-true options:
Muesli with milk: Not the healthiest, but quick and energizing.
(If eaten quickly, your body doesn’t realize it’s morning sickness time. What could be faster than muesli? Maybe fruits, nuts, or chia pudding.)Oatmeal with nuts and fruits: Banana, raisins, sunflower seeds, chia. Pour hot milk over it—one minute, and you’re full for hours.
- Eggs: Omelet or scrambled. Not always appealing in the morning, but if you want them, go for it—protein is very important.
Bread with cheese and butter: Whole grain bread sustains energy.
- Oat pancakes: you can fill ir with literally whatever.
- Toasts: Fried in butter with garlic or cheese, or like in Spain—a dry toast with olive oil and grated tomato on top, plus herbs.
Lunches: Soups and Light Meals
Lunch is a moment for light and nutritious meals:
- Borscht: Chicken broth, stewed vegetables, potatoes, cabbage, tomato paste, herbs. Cook for an hour, enough for several days.
- Minestrone: Carrots, zucchini, celery, tomatoes, potatoes, aromatic herbs.
- Chicken broth: Quick, light, can add vermicelli.
- Broccoli cream soup: Broccoli, onion, celery, cream.
- Tomato cream soup: Light and fast.
- Lentil soup
The great thing about soups is that you can freeze them in portions. For more soup ideas: BBC Good Food – Soup Recipes. During my pregnancy, I couldn’t live without soups. Salads are also a good option.
Dinners: Light and Satisfying
- Potatoes: Boiled, fried, mashed, or pancakes—different options for every mood.
(Fried is fine if you feel like it, healthier if done in lard. Baked is also great. Boiled potatoes taste delicious with beans, feta, basil, tomatoes, garlic, and olive oil.) - Grains (also freezable): Buckwheat, rice, risotto, pilaf.
- Lecho: Bell pepper, tomatoes, garlic, onion; can add carrot or homemade cheese and egg (as Bulgarians do).
- Ragout: Vegetables or vegetables with meat—quick, simple, tasty.
- Steak: Quick protein without extra fuss (or slow-roast a piece and slice as needed).
- Pasta and pancakes: Endless possibilities with different fillings and sauces.
Snacks That Help You Survive
- Fruits and berries: Apples, pears, bananas, kiwi, pomegranate.
- Vegetable salads: Carrots, beets, tomatoes, bell pepper, herbs.
- Nuts, dried fruits, seeds, nut butters: Nutritious and fast.
- Canapés: Lightly salted salmon, cheese, vegetables, hummus, bean pâtés.
- Yogurt, kefir, ayran, sour cream: Filling and easy.
- Agar-agar marshmallows: Light dessert and calcium source.
Snack ideas: Healthline – Healthy Snacks for Pregnant Women
Key Principles of Eating During Pregnancy
Create a file of verified meals so you don’t have to reinvent the wheel daily.
Eat 5–6 small meals a day.
Listen to your body—you don’t have to force yourself to eat what you can’t.
Enjoy the process: food during pregnancy is caring for yourself and your baby.
