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
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.
