pregnancy lunch ideas uk

50 Pregnancy Meal Ideas - Fit To Be Pregnant

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Expect bundle of joy? Nutritionist Kerry Torrens explains how to eat healthy for you and your baby every step of the way.

A balanced, healthy diet is essential for good health and even more so when you 'is a mother-to-be -? but should you really eat for two and some of the food is really off the menu

In addition to sticking to guidelines for healthy eating public - such as getting your five-a-day, including whole grains and choose more fish , poultry, lean meat and opt for foods calcium-rich dairy products (low-fat version, unless you're underweight) - there are some other important changes you can make to your diet when you are expecting.

Not surprisingly, now you have a need for extra nutrients to support the growth and development of your baby, but it is possible to achieve the required level without increasing your food intake. That's because your amazing body becomes more efficient in absorbing nutrients while you are pregnant, which allows you to start building a store essential vitamins and minerals. So with this in mind do not need to eat for two. It's much more important to focus on the quality of your diet. Follow these guidelines to choose nutrient-dense foods to get you through every stage of your pregnancy.

How to minimize morning sickness

Morning sickness is the most common in the early stages of your pregnancy but unfortunately it is not always limited to the mornings. Help minimize the effects by:

Ginger

Use fresh ginger in cooking and tea. Ginger is a natural antiemetic, so it can help to calm nausea. However, check with your doctor or midwife to make sure it is right for you. Ginger is a potent herb that acts pharmacology, so it can be contraindicated (not fit) in some situations.

Top tip Grate the ginger into the ice cube tray, top with a little water and freeze. When the attack needed, add one or two ice cubes into hot water for a soothing tea. Or, try some recipes below

acidThis folate is an essential vitamin from the moment you try for a baby until the end of week 12 (early) your pregnancy .; That's why mother-to-be are advised to take supplements of 400mcg daily folic acid, but do not forget to include plenty of folate-rich foods in your diet:

green leafy vegetables, such as cabbage, broccoli, spinach, cabbage Brussel, spring greens, kale, okra and fresh peas. Get inspiration from our recipe, below.

Legumes, such as beans, black-eyed beans and lentils.

fruits, such as strawberries and oranges.

If you're diabetic, had a previous pregnancy with a neural tube defect or currently on medication to manage epilepsy, your need for folic acid will be greater - following GP advice and appropriate supplements

Many women claim that this is one of the best stages in pregnancy because, as the sense of your baby grows, you may begin to see them react to their environment. You also may begin to feel yourself different from your own high sense of taste and smell that leads to food cravings or dislikes. These changes may not have an adverse effect, as long as your overall diet is balanced and varied. So plan your weekly diet, and eating healthy and following the guidelines, aims to include two servings of fish a week, one of which must be a variety of oily like salmon, mackerel, or sardines.

Constipation is a common problem during pregnancy, so be sure to focus on the version of wholegrain foods, including whole wheat bread, cereal or pasta, as well as oats, barley, fruits, vegetables, legumes, nuts and grains. Keep your fluid intake by aiming to eight glasses of filtered water, herbal tea or diluted juice everyday. Tried a few down recipes for inspiration

As your pregnancy progresses, including plenty of iron-rich foods in your diet -. Lean meats such as chicken, especially dark meat and fish for example thighs, as well as plant sources, including dried apricots, green leafy vegetables and nuts. the body does not absorb iron from plant foods is easy, but with inclUdin source of vitamin C with your meals (eg a glass of orange juice with your breakfast cereal) can optimize how much you absorb. Tannins found in black tea reduces the level of absorption of iron, so enjoy your cup of tea one hour before or two hours after your main meal. Try some of these recipes for inspiration.

Indigestion and heartburn can be a problem later in your pregnancy. Fortunately though, for most people, this is only temporary, but it can help to have smaller, more frequent meals, and avoid lying down or bending over after meals - even bend over to load the dishwasher can worsen symptoms, so get someone else in the family to do the job. fatty foods and spices can make symptoms worse, too

energy requirements do increase during the last trimester, when you need an extra 150-200 calories a day -. equivalent to about three oatcakes topped with.

Another important nutrients is calcium - calcium you need to double during pregnancy, especially during the last ten weeks when it is being used to strengthen your baby's bones. Nonetheless, you do not need to eat more because your body adapts to absorb more calcium from the foods you eat. So as well as dairy foods, good sources of calcium include leafy green vegetables, canned fish with soft bones eaten (salmon, sardines and pilchards), almonds (unsalted), dried apricots, sesame seeds, tofu, orange juice fortified and enriched soy milk , Tried a few down recipes for inspiration.

Other important nutrients for strong, healthy bones is vitamin D, "the sunshine vitamin '. In our food we get vitamin D from some foods, especially eggs and oily fish as well as enriched margarine and breakfast cereals. This is why pregnant women are advised to take supplements of 10mcg per day throughout the duration of the pregnancy and while breastfeeding.

Your food choice requires a little more care when you're pregnant because certain foods can pose possible risks to the unborn baby. It's best to avoid:

For more information please visit:

For more information about breastfeeding:

Do you have cravings crazy or struggling to get the facts true, we would love to hear your experience finding the right diet during pregnancy.

This page last reviewed on 2 September 2019 by.

Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with post-graduate diploma in Personalized Nutrition and Nutritional Therapy. He is a member of the British Association for Nutritional and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years he has been a contributing writer for a number of nutrition and cooking publications including BBC Good Food.

All content on bbcgoodfood.com healthcare is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or other health professional. If you have any concerns about your general health, you should contact your local health care provider. See our website for more information.

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