While it's important at all stages of life to eat a healthy diet, never is it more so than during pregnancy.
This isn't just for the unborn baby's sake, it's also to ensure mum has energy and resources to cope with the changes in her body, the rigours of childbirth and the demands on her system when breastfeeding her newborn.
Pregnancy is most certainly not an excuse to eat for two. In fact a pregnant woman needs only about an extra 200 calories a day. That's little more than a couple of bananas, some toast and jam, a small sandwich or a couple of digestive biscuits.
Foods to Eat in Pregnancy
Try to eat a varied diet and include food items from the following groups in three regular meals a day;
Carbohydrates (foods such as pasta, bread, cereals and potatoes). Select wholemeal varieties as they release their energy slower and keep you feeling fuller for longer.
Fruit and vegetables - We should all eat at least five portions a day. Choose fruit and veg in a variety of colours so your vitamin and mineral intake is likely to be more extensive.
Protein - opt for lean meat, chicken, turkey, fish and eggs. Don't forget lentils, beans, pulses and nuts provide protein too.
Dairy products - which includes milk, cheese and yoghurt (all good sources of calcium).
Foods to Cut Down On
Pregnancy is not the time to diet as you could be depriving yourself and your baby of vital vitamins and minerals and you still need to eat a certain amount of calories to keep your strength up.
However there are some foods which provide basically empty calories and are high in fat and sugar and very low in any nutritional value. These, unfortunately, include tasty treats such as cakes, biscuits and sweets.
Consider these as treats and eat them occasionally and you should be fine.
If you follow a vegan or vegetarian diet let you GP know as they may recommend you take some supplements to ensure you are getting all the necessary vitamins and minerals during pregnancy.
Some Healthy Eating Tips for Pregnancy
Fresh fruit and veg are great, but frozen, dried or tinned fruit and veg still count!
Don't overcook veg as it can destroy too many nutrients
Soups, juices and smoothies are an easy way to get your daily dose of fruit or veg
East iron-rich leafy, green vegetables like spinach or dried fruits. Use iron-rich watercress as a garnish on salads or in soups
Green vegetables and brown rice, fortified bread and cereals are sources of folate - the natural form of folic acid which is important in pregnancy
Wholegrain foods help avoid constipation
Eat two potions of oily fish a week (eg salmon, sardines or mackerel) to get your essential fatty acids (important for baby's brain and eyesight). They are also found in nuts such as Brazil and walnuts.
This isn't just for the unborn baby's sake, it's also to ensure mum has energy and resources to cope with the changes in her body, the rigours of childbirth and the demands on her system when breastfeeding her newborn.
Pregnancy is most certainly not an excuse to eat for two. In fact a pregnant woman needs only about an extra 200 calories a day. That's little more than a couple of bananas, some toast and jam, a small sandwich or a couple of digestive biscuits.
Foods to Eat in Pregnancy
Try to eat a varied diet and include food items from the following groups in three regular meals a day;
Carbohydrates (foods such as pasta, bread, cereals and potatoes). Select wholemeal varieties as they release their energy slower and keep you feeling fuller for longer.
Fruit and vegetables - We should all eat at least five portions a day. Choose fruit and veg in a variety of colours so your vitamin and mineral intake is likely to be more extensive.
Protein - opt for lean meat, chicken, turkey, fish and eggs. Don't forget lentils, beans, pulses and nuts provide protein too.
Dairy products - which includes milk, cheese and yoghurt (all good sources of calcium).
Foods to Cut Down On
Pregnancy is not the time to diet as you could be depriving yourself and your baby of vital vitamins and minerals and you still need to eat a certain amount of calories to keep your strength up.
However there are some foods which provide basically empty calories and are high in fat and sugar and very low in any nutritional value. These, unfortunately, include tasty treats such as cakes, biscuits and sweets.
Consider these as treats and eat them occasionally and you should be fine.
If you follow a vegan or vegetarian diet let you GP know as they may recommend you take some supplements to ensure you are getting all the necessary vitamins and minerals during pregnancy.
Some Healthy Eating Tips for Pregnancy
Fresh fruit and veg are great, but frozen, dried or tinned fruit and veg still count!
Don't overcook veg as it can destroy too many nutrients
Soups, juices and smoothies are an easy way to get your daily dose of fruit or veg
East iron-rich leafy, green vegetables like spinach or dried fruits. Use iron-rich watercress as a garnish on salads or in soups
Green vegetables and brown rice, fortified bread and cereals are sources of folate - the natural form of folic acid which is important in pregnancy
Wholegrain foods help avoid constipation
Eat two potions of oily fish a week (eg salmon, sardines or mackerel) to get your essential fatty acids (important for baby's brain and eyesight). They are also found in nuts such as Brazil and walnuts.
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