Healthy Eating During Your Pregnancy – Revised Version | Parenting WIOn this page
Eat healthy, nutritious food is especially important if you are pregnant, or planning a pregnancy. Your baby depends on you to provide the right balance of nutrients to help them grow and develop properly (even after they were born).
You do not need to spend a lot of money, or go on a special diet - you just need the right balance of food types. These include:
Fruits and vegetables
Aim to eat at least 5 servings of fruits and vegetables a day. Fresh, frozen, canned, dried or juiced can be part of your daily allowance -. Try to avoid anything with added salt or sugar
starchy foods (carbohydrates)
These types of foods are an important source of energy, certain vitamins and fiber. They include bread, potatoes, breakfast cereals, rice, pasta and noodles. Prefer wheat instead of refined flour version (white), if possible.
Protein
Foods in this group include meat (avoid liver), fish, poultry, eggs, beans, pulses and nuts. Protein provides the building blocks for your baby to grow.
dairy
Milk includes milk, cheese and yoghurt. These products contain calcium and other essential nutrients. When possible, choose low-fat varieties, such as semi-skimmed, 1% fat or skim milk, low-fat yogurt and low-fat hard cheese. If you prefer a milk alternative such as soy beverages and yogurt, opt for a version without sugar, enriched with calcium.
There are certain foods that you should not eat while you are pregnant because they can put your baby's health at risk. It includes several kinds of cheese and raw or undercooked meat. Here is a guide that
Reducing salt
It is a good idea to cut back on salt during pregnancy. Eating too much salt can raise your blood pressure (although high blood pressure in pregnancy can also be caused by other things). High blood pressure can increase the risk of heart disease or stroke.
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No - this is a myth! Being pregnant, you will certainly more hungry than usual, but even if you are expecting twins or more, you do not need to eat an extra portion. In the last 3 months of your pregnancy, you need an extra 200 calories a day -. It's the same with 2 slices of whole wheat bread and margarine
Try starting the day with a healthy breakfast. This will help you snack less between meals - especially on foods high in fat and sugar. Here are some delicious, nutritious and filling.
You may be eligible for a voucher. This can be used to buy milk, and plain, fresh and frozen fruits and vegetables at local stores. You can also get a voucher for a free vitamins.
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