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Pregnancy
Healthy Eating During Pregnancy
A healthy diet is very important If you are trying to conceive
and more so if you are pregnant. Eating healthily will help
your baby develop and grow and also help keep you well and
fit. You don't need a special diet but you do need to eat a
variety of different foods every day in order to get the right
balance of nutrients both you and the baby need. Being
pregnant doesn't
mean that you have to eat for two. It's the quality not the
quantity that's important. You don't have to give up all your
favorite foods just add a variety of different foods to your
diet. If you are under 12 weeks pregnant or are trying to
conceive then you should be taking folic acid this can help
prevent birth defects such as Spina Bifida Ask your doctor for
advice on folic acid. Below is a table of other vitamins and
minerals you should take, as well as a list of foods you
should be eating or avoiding.
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Foods groups to eat.
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Why they should be eaten.
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Foods to avoid / Precautions.
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Vitamins & minerals.
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Fruit & vegetables. Fresh, frozen or canned. Salad and dried
fruit.
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Eat plenty of
fruit and vegetables as these provide all the vitamins,
minerals, fibre that helps digestion and prevents
constipation. Eat them lightly cooked in a little water or raw
to get the most out of them. Drink lots of fruit juices also. |
Thoroughly wash
fruit and vegetables including ready prepared salads to remove
all traces of soil. Top and peel carrots before eating them. |
Green leaf
vegetables, (like cabbage, spinach) lean meat, dried fruit and
nuts contain iron. Make sure to eat plenty of the foods that
contain iron this will keep your strength up and stop you
feeling tired all the time. |
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Meat, fish, alternatives Meat, poultry, fish, eggs,
beans/pulses and nuts. |
Lean meats, fish, poultry, eggs, pulses and nuts are all good
sources of nutrients. Try to eat all of these daily. |
Do
not eat liver or liver products it contains to much vitamin A
that can be harmful to your baby. Cook all meat, poultry
thoroughly so there is no traces of blood.Wash all surfaces
and utensils after preparing meat. Use a separate chopping
board for meat and veg. Make sure all pre-cooked poultry and
meals are thoroughly cooked before eating them. |
Fish with edible bones (like sardines) dairy products, bread,
nuts and green vegetables are all rich in calcium which is
vital for bones and teeth. |
| Bread, cereals,
potatoes. Bread, potatoes, cereals, pasta, rice, oats,
noodles, maize and cornmeal. |
Starchy foods
like bread, potatoes, pasta, rice and breakfast cereal are an
important part of any diet and should go with meat or
vegetables to form part of any meal. They don`t contain to
many calories and are an important source of vitamins and
fibre. Eat wholemeal bread and wholegrain cereals as much as
you can. |
Make sure eggs
are thoroughly cooked until the whites and yolks are solid to
prevent the risk of salmonella food poisoning. Avoid foods
containing raw eggs like homemade mayonnaise, cheese cake or
mousse. |
Citrus fruit,
tomatoes, broccoli, blackcurrents and potatoes are good
sources of vitamin C which you need to help you absorb iron.
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Milk & dairy foods Yoghurt, milk, Fromage frais , cheese and
butter. |
Make these as part of the main meal. Dairy foods are very
important as they contain calcium and other nutrients needed
for your baby`s development. Choose low fat varieties. |
Drink only pasturised or UHT milk. Don`t eat or drink any
goats or sheep`s products. Avoid all types of pate and
mould-ripened soft cheese, like brie, stilton, or Danish blue
because of the risk of listeria. |
Margarine and oily fish like sardines contain vitamin D to
keep your bones healthy. |
Only eat foods containing fat or sugar (like cakes, crisps,
pastries, .etc.) in small amounts.
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