Ten basics of Healthy Eating for Pregnancy

 

*7 Base every meal on starchy foods like bread, potatoes, rice, pasta, chapatis, yamsand cereals.These provide energy for you and for the baby to grow. They can also be agood source of fibre, help you feel full and satisfied, and combat fatigue.
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Eat lots of fruit and vegetables.Aim for a wide variety and at least 5servings every day. Fresh, frozen, canned, dried and juiced all count*
Choose foods rich in proteinsuch as lean meat, chicken, fish, eggs,soya, beans and nuts. These foods are also great sources of iron.
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Eat more fibre rich foodssuch as wholegrain breads and pasta,brown rice, wholegrain or high fibre breakfast cereals, pulses,fruit and vegetables to help prevent constipation and piles.

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Eat plenty of dairy foodssuch as milk, cheese and yoghurts.Dairy foods are a major source of calcium, important for themother’s and baby’s teeth and bones. Choose low fat varieties whenyou can

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Make snacks nutritious.Snacking is common during pregnancy.  Howevertoo many indulgent snacks can result in excessive weight gain. Healthier snackchoices include: malt loaf; currant buns; low-fat yoghurts; bread or vegetable sticks;breakfast cereals; milky drinks, fruit smoothies and fruit

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 Aim for two portions of fish each week,one of which should be oily. Oily fish includessalmon, trout, sardines, pilchards etc and are important for supplying the baby with long-chain fatty acids (AA, EPA and DHA). DHA contributes to the normal development of theeyes and brain of the foetus*. If you never eat oily fish speak to your midwife about takinga pregnancy supplement which contains omega-3, such as Vitabiotics Pregnacare® Plus

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 Get active and try to maintain a healthy weight.The average pregnancy weight gain is10-12 kilograms or 22-28lbs. Gaining too much weight can affect your health and bloodpressure. Equally, it’s important to avoid dieting when pregnant as this can limit thebaby’s access to nutrition. Being active not only helps to moderate weight gain, but alsoprepares the body for birth
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Drink plenty of water and other fluids.Pregnant women dehydrate more quickly than normal so drinking plenty of water and other fluids is important, especially when exercising or if the weather is hot.

*Don’t skip breakfast.Breakfast provides a vital boost to energy and nutrient levels, somake sure you get every day off to a great start for you and your baby.