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Your Diet during Pregnancy Eat better, not more!
When you are pregnant your body has to provide nutrients for your
baby as it grows from a single cell to a complete and fully-formed
human being. As a result, your body uses food differently and the
concentration of nutrients in your blood changes with your baby
receiving the choice of the vital ones.
Most newly-pregnant woman are aware of how important a healthy diet
is at this stage, but feel unsure of what and how much of each food
should be included in their daily menu. Contrary to popular belief,
there is no need to eat for two when you are pregnant, just follow
our healthy-eating guide to help ensure that your baby gets all the
essential nutrients throughout his growing phase, and that you have
the energy reserves to cope with and enjoy your pregnancy.
Each day you should eat something from the five food-groups,
(ideally in the portions stated) to gain maximum nutrition, thereby
ensuring that your baby is getting all the essential nutrients he
needs.
A serving of food should weigh about 85g to 170g.
Proteins: Body-building proteins form the basic structure of
bones, muscles and other tissues. Without them damaged tissues
cannot be repaired and new cells generated for growth. Four protein
servings a day will supply you and your baby with the essential
amino acids needed.
- poultry
- lean meats
- fish
- eggs
- pulses and nuts
Carbohydrates: Particularly in their natural, unrefined
form, carbohydrates are extremely nutritious, and are our most
immediate source of energy. When pregnant, your body requires six to
seven servings a day to keep you healthy and aid in preventing
constipation.
- bread
- rice
- pasta
- breakfast cereals and grains
Vegetables and Fruit: Valued by most for the vitamins,
minerals and fibre they contain. Those high in Vitamin C will help
with the absorption of iron. You'll need at least four to five
fruits a day, preferably assorted.
- leafy green and yellow vegetables, fresh fruit
Minerals:
Calcium: Four to five servings a day will provide you with the
correct amount of calcium needed to build strong, healthy teeth and
bones.
- dairy products
- spinach, cabbage, cauliflower and broccoli
- sesame seeds and nuts
Zinc:
While pregnant you should have at least 20mg of zinc a day, other
than in the form of chicken liver, as this is very high in Vitamin
A, which could be toxic to your baby.
- wholegrains
- bananas
- peas, beans and lentils
- red meat
Iron:
Anaemia is a common pregnancy concern,
and extra iron to supplement your diet will ensure you remain
trouble-free.
- spinach, apricots, parsley and sprouts
- pilchards, sardines and red meat
- wholegrain bread, cereals and flour
Folic Acid:
- leafy green vegetables
Fats and Oils: Fats are used by your body for warmth and
energy.
- nuts, sunflower oil, salad dressing
- oily fish (sardines, tuna)
- cheese, milk and butter
Choose fresh foods rather than processed foods, whole grains
rather than refined carbohydrates, and bake, poach or steam rather
than fry.
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