What works for me is to simply count calories and exercise.
I allow 1200 calories a day, and if I exercise then I'm allowed more cals.
That's the only thing that works for me.
Bowl of porridge with a little brown sugar and a banana, or peanut butter or eggs on wholemeal toast
Snacks- yogurt, fruit, nuts, cheese and crackers, chocolate
Lunch- if I'm at work it's sushi/sashimi, a salad baguette or soup, at home usually leftovers.
Dinner- mainly one pot, freezeable stuff like stews, curries. Not much in the way of slabs of meat, always lots of veg and a little bit of meat and carbs. Oh and lots of cheese I like cheesy foods!
At the moment the thing I'm trying to improve is to eat more fish! It's just really small changes over time. Like the breakfast thing, I used to eat Vegemite toast and then get hungry at 10 and want a muffin, or be starving by 12 and buy a huge lunch. I swapped to porridge or eggs and didn't make any other changes until that was completely entrenched and part of my routine. Then I made sure I had 1-2 pieces of fruit a day, then I had 2 or 3 alcohol free days a week, etc etc. really small changes over a really long period.
Great practical ideas!
But today @FearlessLeader and @Marigold I gave started with a bowl of porridge with yoghurt, now to get through to lunch with an apple for snack. I've got pumpkin soup with rye for lunch.
Thanks everyone for such great tips, I'm going to use a combination and get going
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