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Ten Basics of Healthy Eating for Pregnancy
Healthy eating during pregnancy is no different to healthy eating at any other time - it's just particularly important to ensure that you are eating enough of the essential nutrients, such as protein, carbohydrates, vitamins and minerals, for both you and the baby.
A healthy balanced diet includes a wide range of foods from 5 different food groups:
* Starchy carbohydrate foods - bread, breakfast cereals, rice and potatoes etc
* Fruit and vegetables
* Dairy foods - milk, cheese, yoghurts etc
* Protein foods - meat, poultry, fish, beans, nuts etc
* Foods containing fat and sugar
The picture below gives you an indication of balance in terms of the quantities of each food group required, i.e. you need to be eating more fruit and vegetables and starchy carbohydrate foods, moderate amounts of dairy and protein foods and just a few fatty and sugary foods.
Ten basics of Healthy Eating for Pregnancy
1. Base every meal on starchy foods like bread, potatoes, rice, pasta, chapattis, yams and breakfast cereals. These provide energy for you and for baby to grow. They can also be a good source of fibre, help you feel full and satisfied, and to combat fatigue.
2. Eat lots of fruit and vegetables. Aim for a wide variety and at least 5 servings every day. Fresh, frozen, canned, dried and juiced all count.
3. Choose foods rich in protein such as lean meat, chicken, fish, eggs, beans and nuts. These foods are great sources of iron.
4. Eat more fibre rich foods such as wholegrain breads & pasta, brown rice, wholegrain or high fibre breakfast cereals, pulses, fruit & vegetables to help prevent constipation and piles.
5. Eat plenty of dairy foods such as milk, cheese and yoghurts. Dairy foods are a major source of calcium, important for the mother's and baby's teeth and bones. Choose low fat varieties when you can.
6. Make snacks nutritious. Snacking is common during pregnancy. However too many indulgent snacks can result in excessive weight gain. Healthier snack choices include: malt loaf; currant buns; low-fat yoghurts; bread or vegetable sticks; breakfast cereals; milky drinks, fruit smoothies and fruit.
7. Aim for two portions of fish each week, one of which should be oily. Oily fish includes salmon, trout, sardines, pilchards etc and are important for supplying the baby with the long-chain fatty acids (AA, EPA and DHA) which are essential for development of the eyes and brain. If you never eat oily fish you may think about taking a pregnancy supplement that contains omega-3.
8. Get active and try to maintain a healthy weight. The average pregnancy weight gain is 10-12 kilograms or 22-28lbs. Gaining too much weight can affect your health and blood pressure. But equally, it's important to avoid dieting when pregnant as this can limit the baby's nutrition. Being active not only helps to moderate weight gain, but also prepares the body for birth.
9. Drink plenty of water and other fluids. Pregnant women dehydrate more quickly than normal and so drinking plenty of water and other fluids is important, especially when exercising or if the weather is hot.
10. Don't skip breakfast. Breakfast provides a vital boost to energy and nutrient levels, so make sure you get everyday off to a great start for you and your baby.
Please note that any health tips or advice provided on this site are not intended as, and should not be regarded as a substitute for medical advice from your doctor or health professional.
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