Eating During Pregnancy
healthy diet is very important If you are trying to
concieve and more so if you are pregnant. Eating healthily
will help your baby develop and grow and also help
keep you well and fit. You don`t need a special diet
but you do need to eat a variety of different foods
every day in order to get the right balance of nutrients
both you and the baby need. Being pregnant doesn`t
mean that you have to eat for two. It`s the quality
not the quantity that`s important. You don`t have
to give up all your favorite foods just add a variety
of different foods to your diet. If you are under
12 weeks pregnant or are trying to conceive then you
should be taking folic acid this can help prevent
birth defects such as Spina Bifida Ask your doctor
for advice on folic acid. Below is a table of other
vitamins and minerals you should take, as well as
a list of foods you should be eating or avoiding.
groups to eat.
they should be eaten.
to avoid / Precautions.
& vegetables. Fresh, frozen or canned.
Salad and dried fruit.
plenty of fruit and vegetables as these provide
all the vitamins, minerals, fibre that helps digestion
and prevents constipation. Eat them lightly cooked
in a little water or raw to get the most out of
them. Drink lots of fruit juices also.
wash fruit and vegetables including ready prepared
salads to remove all traces of soil. Top and peel
carrots before eating them.
leaf vegetables, (like cabbage, spinach) lean
meat, dried fruit and nuts contain iron. Make
sure to eat plenty of the foods that contain iron
this will keep your strength up and stop you feeling
tired all the time.
fish, alternatives Meat, poultry, fish, eggs,
beans/pulses and nuts.
meats, fish, poultry, eggs, pulses and nuts are
all good sources of nutrients. Try to eat all
of these daily.
not eat liver or liver products it contains to
much vitamin A that can be harmful to your baby.
Cook all meat, poultry thoroughly so there is
no traces of blood.Wash all surfaces and utensils
after preparing meat. Use a separate chopping
board for meat and veg. Make sure all pre-cooked
poultry and meals are thoroughly cooked before
with edible bones (like sardines) dairy products,
bread, nuts and green vegetables are all rich
in calcium which is vital for bones and teeth.
cereals, potatoes. Bread, potatoes, cereals, pasta,
rice, oats, noodles, maize and cornmeal.
foods like bread, potatoes, pasta, rice and breakfast
cereal are an important part of any diet and should
go with meat or vegetables to form part of any
meal. They don`t contain to many calories and
are an important source of vitamins and fibre.
Eat wholemeal bread and wholegrain cereals as
much as you can.
sure eggs are thoroughly cooked until the whites
and yolks are solid to prevent the risk of salmonella
food poisoning. Avoid foods containing raw eggs
like homemade mayonnaise, cheese cake or mousse.
fruit, tomatoes, broccoli, blackcurrents and potatoes
are good sources of vitamin C which you need to
help you absorb iron.
& dairy foods Yoghurt, milk, Fromage frais
, cheese and butter.
these as part of the main meal. Dairy foods are
very important as they contain calcium and other
nutrients needed for your baby`s development.
Choose low fat varieties.
only pasturised or UHT milk. Don`t eat or drink
any goats or sheep`s products. Avoid all types
of pate and mould-ripened soft cheese, like brie,
stilton, or Danish blue because of the risk of
Margarine and oily fish like sardines contain
vitamin D to keep your bones healthy.
Only eat foods containing fat or sugar (like cakes,
crisps, pastries, etc.) in small amounts.
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