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| Eating Healthy While Pregnant The food you eat in pregnancy may affect the way your baby grows and develops. So, if ever there's a time to start eating healthily, this is it. There's really no need to 'eat for two'. You only need extra calories in your last trimester and even then, only 200 extra calories a day. That's the equivalent of two slices of wholemeal toast with butter and a glass of fruit juice. Take folic acid Experts recommend that all women take a daily folic acid supplement prior to conception and every day for the first 12 weeks of pregnancy. This can help the healthy development of your baby's neural tube. Aim for five a day Eating plenty of nutrient-rich fruit and vegetables is even more important now you've a baby growing inside you. Fresh, frozen, dried or tinned, they all count towards your five a day. Remember, fruit juices only count as one portion, however many times a day you drink it. Focus on fibre It's healthy to base your main meals around an energy-boosting starchy food, such as bread, rice, pasta, cereal or potatoes. It's even healthier to make sure those starchy foods are fibre-rich (grainy breads, brown rice, wholewheat pasta, wholegrain cereals, porridge oats). Fibre-rich foods release energy more steadily (meaning you avoid those mid-morning or mid-afternoon slumps). They can also help prevent constipation. Top up on your iron Studies show many pregnant women have low iron levels but your baby needs plenty of iron for healthy blood. Good pregnancy-friendly sources of iron include lean meat, sardines, eggs, lentils, dark green leafy vegetables, fortified breakfast cereals and dried fruits. Serve them up with a glass of orange juice as the vitamin C in the juice will help your body absorb the iron better. Dish up the dairy Milk, yoghurt and pasteurised cheese all contain calcium, which is essential for your bone development (and great for your bones too). Eat them regularly but in moderation and choose low-fat versions if you can. Snack sensibly Being pregnant is (sadly) not a licence to gorge on high-fat snacks, such as cakes, biscuits, chocolate and sweets. You'll only regret it after the birth when you've got tons of extra weight to lose. Try to choose healthier snacks, such as fruit, rice cakes, breadsticks, a slice of malt loaf or low-fat yoghurt. Drink wisely Try to drink plenty of water during the day to keep yourself properly hydrated. Also think about giving up alcohol, experts now recommend this throughout pregnancy (you may find you go off alcohol, anyway). If you don't want to cut out alcohol completely, after the first three months limit yourself to no more than one or two units once or twice a week. What to avoid There are some foods you shouldn't eat during pregnancy, such as soft cheeses, liver and shellfish. Medicines can affect your unborn baby. Always talk to your doctor or pharmacist before taking any medicine during pregnancy. |
