healthy eating diet during pregnancy

Healthy eating during pregnancyWhat to eat to keep you and baby healthy.A guide from Emma’s Diary.

www.emmasdiary.co.uk

Enjoy a balanced diet…

NO MORE JUNK FOOD! It’s more important than ever to eat a healthy, balanced diet so unfortunately, you’ll need to avoid too many chocolates and cakes during pregnancy.

Eating a healthy, balanced diet gives your body the energy and nutrients it needs to cope with the changes that are taking place. This in turn, helps your baby to grow and develop healthily.


“You’re eating for two now”!?

Remember: Even in your third trimester, you only need about 200 extra calories a day - that's an equivalent of two pieces of toast!

People often talk about eating for two during pregnancy, but you don't actually need to eat more food until the last trimester when your overall calorie intake should increase.


The right things to eat

Carbohydrates

Bread, pasta, rice, breakfast cereals and

potatoes.

Tip: Choose wholemeal varieties as these have

a slower and longer lasting energy release.

Try to eat a variety of foods every day and include some from each of these food groups at every meal…


Fruit and Vegetables

At least 5 portions a day. Eat a variety of different coloured

vegetables and fruit.

Tip: The more colours, the more varied your

intake of vitamins and minerals is likely to be.

Protein-rich Foods

Lean meat, chicken, fish, eggs, beans, lentils and nuts.

Red meat, beans, lentils and nuts are also good sources

of iron.

Dairy foods

Milk, selected cheeses and

yoghurt. These are important sources

of calcium

How much to eat?Portion Sizes

Remember: Even in your third trimester, you only need about 200 extra calories a day - that's an equivalent of two pieces of toast!

These amounts indicate average, healthy servings for common healthy foods.

Food Type Amount

breakfast cereal 3 tablespoons

bread 1 medium slice

rice and pasta 2-3 tablespoons

boiled) cooked meat, poultry, fish 75g (size of a deck of cards)

milk 200ml glass

yogurt 150ml pot

hard cheese 30g (size of a small matchbox)

cottage cheese 90g (2 tablespoons)

peas, carrots, sweetcorn 3 heaped tablespoons

apple, orange, banana 1 medium-sized fruit

grapes and berries 1 or 2 handfuls

Don’t go on a diet

Top Tips: Cut down on foods such as cakes, biscuits and sweets which contain 'empty' calories and are high in fat and sugar. Keeping these to a minimum will help you avoid putting on too much weight.

If your diet is restrictive in any way, for example if you are vegetarian or vegan, you should tell your GP who may want to refer you to a dietician.

Now is not the time to think about dieting as this could deprive you and your baby of important vitamins and minerals.


Our Top Healthy Eating Tips

1. Eat fresh, frozen, tinned or dried fruit and vegetables. These will all count towards your 5 a day.

2. Cooking often destroys the nutrients in fresh produce so, when possible, choose well-washed, raw fruit and vegetables,

3. If you find it hard to eat 5 of fruit and vegetables each day, you could try making soups, juices or whizzing up a smoothie.

4. You can top up your iron intake with leafy, green vegetables like spinach or dried fruits, such as apricots or figs. Watercress is another concentrated iron source, so use it as a garnish or in salads and soups.




5. Vitamin C helps to boost iron absorption so drinks a glass of orange juice when you are eating iron rich foods.

6. Tea and coffee make it harder for for the body to absorb iron, so avoid these at meal times.

7. Eat foods containing folate, the natural form of folic acid. This can be found in green vegetables and brown rice, fortified bread and breakfast cereals.

8. Eat plenty of wholegrain foods such as breakfast cereals and bread to help avoid constipation.



9. Essential fatty acids (especially omega-3 DHA and omega-6 AAwhich are important for your baby's brain and eyesight) can be found in oily fish and nuts such as brazil and walnuts. Eat 2 potions of oily fish, such as salmon and mackerel a week.

10. It's important to maintain your levels of vitamin D. Good sources are oily fish and eggs and fortified foods such as margarine, breakfast cereals and powdered milk.

11. It is also recommended that all pregnant and breastfeeding women should take a daily supplement that contains 10mcg of vitamin D.

Some great healthy snacks

Bananas: Eat them whole of blend with milk in a milkshake. They contain potassium and B vitamins and will release energy slowly.

Home-made soup: Use plenty of vegetables and beans. This is a great way to get in some extra vegetables.

Wholemeal toast: Add cheese and beans for

extra calcium and protein.

Some great healthy snacks

Pitta Bread: Fill with cottage cheese, chicken or lean meat and salad for a filling snack

Breakfast cereal with milk: Porridge is good and

wholegrain cereals are packed with B vitamins too. Stay away from sugary cereals. Milk is a good

source of calcium, needed for bones and teeth and is really important if you're a teenage mum-to-be

Dried fruit: Try bags of dried sultanas, apricots and raisins when you crave something sweet

Foods you don’t need to avoid

Although there are a number of foods you should avoid when pregnant the list can be confusing. You may end up limiting yourself more than you need.

FOOD EXAMPLES AVOID IF… BUT FINE IF…

Mayonnaise, ice cream and salad dressing

home-made and contain raw egg.

made with pasteurised egg (usually the case when bought from a shop.)

Cheeses Camembert, Stilton, Brie and unpasteurised cheeses should be avoided.

Hard cheese such as cheddar and Parmesan and other cheese including Feta, Ricotta, Mascarpone, cream cheese, Mozzarella, Cottage cheese and processed cheese spreads can all be eaten during pregnancy.

And remember…

Don’t Take Risks

If you are in any doubt about a certain food don't eat it until you've checked with your midwife.

And, don’t be afraid to ask staff for more information about a meal’s ingredients ifyou’re eating out.

Help is at hand…

HEALTHY START VOUCHERS

These are vouchers which can be used at a wide range of retailers to purchase fresh milk, fruit and vegetables (frozen and fresh) and vitamins. If you are expecting a baby or have a child under four years of age and you're on a low income ask your midwife or health visitor for details.

For more information…

Emma’s Diary is one of the UK’s leading baby and Mum’s clubs, providing a wealth of information, advice and offers for mums and mum’s to be.

Join us today online at www.emmasdiary.co.uk


http://www.emmasdiary.co.uk/

healthy eating diet during pregnancy

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