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Healthy Eating |
Healthy Eating
Healthy eating is important during pregnancy for you and your growing baby. You do not need to go on a special diet but make sure you choose a variety of different foods from each of the four food groups listed below.
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Bread, rice, cereals and pasta |
- These are an excellent source of starch, carbohydrate, vitamins and fibre.
- You should try to eat four servings from this group every day.
- Try eating wholemeal bread and wholegrain cereals when you can to increase your fibre intake.
- Try to cut down on sugary foods.
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Meat, fish, eggs, pulses and nuts |
- Meat, fish and eggs (cook well) are a good source of protein for growth and iron.
- Try to include meat, fish or eggs in your diet daily.
- Use lean sources of meat and try to grill, bake or stew.
- Try to eat red meat two or three times each week.
- Avoid liver, liver pate and liver sausage as they contain large amounts of vitamin A which can be harmful to your baby.
- If you are vegetarian, have beans, peas, cheese or well cooked eggs at least twice a day.
- The Department of Health advises that women who are pregnant or breastfeeding should avoid peanuts, food containing peanuts and products containing peanut (arachis) oil. This is to reduce the risk of potentially serious peanut allergies developing in their baby's later life.
- It is recommended that during pregnancy you avoid eating unusual fish like shark, marlin and swordfish or more than two medium tins of tuna steak per week. This is because they may contain harmful levels of mercury.
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Fruit and vegetables |
- Eat plenty of fruit and vegetables as these provide vitamins and minerals as well as fibre.
- You should try to have at least five servings from this group every day.
- Choose fresh, frozen, tinned and dried fruit and vegetables.
- Cook vegetables in small amounts of liquid and try not to overcook as this will destroy some of the vitamins.
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Milk, cheese and yoghurt |
- These are important sources of calcium and protein.
- Try to take at least one pint of milk each day. If this is not possible, take the equivalent in other dairy foods, for example:
- 200mls/1 glass milk (third of a pint) or
- 1 yoghurt or
- 30g (loz) cheese.
- Choose lower fat versions as they contain just as much calcium and protein without unnecessary fat.
- Avoid soft cheese like Brie, Camembert, Stilton and Danish Blue as these can be sources of listeria. Although rare, listeria can cause miscarriage, stillbirth and severe illness in the newborn.
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It is important to drink sufficient fluid. Aim for six cups per day. |
