Pregnancy meal planners: trimester by trimester - BabyCentre UKCan not
A healthy diet is an important part of a healthy lifestyle at any time but especially important if you are pregnant or planning a pregnancy. Eating healthy during pregnancy will help your baby to grow and develop.
You do not need to go on a special diet, but it is important to eat a variety of different foods every day to get the right balance of nutrients that you and your baby's needs.
It is best to get vitamins and minerals from the foods you eat, but when you are pregnant you should take folic acid supplements as well, to make sure you get everything you need.
Read more about.
There are also
You will probably find that you're more hungry than usual, but you do not need to "eat for two" -. Even if you are expecting twins or triplets.
Try to have a healthy breakfast every day, as this can help you to avoid snacking on foods high in fat and sugar.
Eating healthy often means changing the number of different foods that you eat, so that your diet is varied, rather than cutting all your favorites. You can use to get the right balance your diet. This shows you how much of what you eat should come from each food group to achieve a healthy, balanced diet.
You do not need to achieve this balance with every meal, but try to get the right balance on the week.
Eat lots of fruits and vegetables because they provide vitamins and minerals, and fiber, which helps digestion and can help prevent.
Eat at least 5 servings of various fruits and vegetables every day - this can include fresh, frozen, canned, dried or juiced. Always wash fruits and vegetables carefully.
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is an important source of energy, vitamins and fiber, and help you to feel full without containing too many calories. They include bread, potatoes, breakfast cereals, rice, pasta, noodles, corn, millet, wheat, sweet potato and corn flour. If you are having chips, go for oven chips lose fat and salt.
These foods should make up more than one-third of the food you eat. Instead of refined flour (white) of food, choose a wholegrain or the option of higher-fiber such as whole wheat pasta, brown rice or just leave the skins on the potatoes.
Eat some protein-rich foods every day. Sources of protein include:
Choose lean meat, remove the skin from poultry, and try not to add extra fat or oil when cooking meat. Read more about.
Make sure poultry, burgers, sausages and whole cuts of meat such as lamb, beef and pork were cooked very carefully to steam all the way through. Check that there is no pink meat, and that the juice does not have any pink or red in them.
Try to eat two servings of fish each week, one of which should oily fish such as salmon, sardines or mackerel. Finding out about. There are several types of fish you should avoid when you are pregnant or planning to become pregnant, including shark, swordfish and marlin.
When you are pregnant, you should avoid having more than two servings a week of oily fish, such as salmon, trout, mackerel and herring, because it may contain pollutants (toxins).
You should avoid eating some raw or undercooked eggs, because of the risk of salmonella.
eggs produced under the British Lion Code of Practice safe for pregnant women to eat raw or undercooked, because they come from cattle that have been vaccinated against salmonella.
This egg has a red lion logo stamped on their shell. Pregnant women can eat (eg, soft boiled eggs) raw or undercooked it.
The eggs that are not produced under the Lion Code considered less secure, and pregnant women are advised to avoid eating raw or undercooked, including mousse, mayonnaise and souffle. Eggs should be cooked until the white and yellow hard.
Find out more about.
dairy foods such as milk, cheese, fromage frais and yoghurt are important in pregnancy because it contains calcium and other nutrients you and your baby's needs.
Choose low-fat varieties wherever possible, such as semi-skimmed, 1 percent fat or skim milk, low-fat and lower sugar low-fat yogurt and hard cheese.
If you prefer an alternative to milk, like soy drinks and yoghurt, go to the version without sugar, enriched with calcium.
Find out more about.
There are some cheeses you should avoid pregnancy, including unpasteurised cheeses. To find your cheese should not eat when you're pregnant on our about page.
often high in calories, which can contribute to weight gain. Having sugary foods and drinks can cause tooth decay.
Fat is high in calories, so eating too much fatty food, or eat too often, can make you gain weight. Eating too much saturated fat can also increase the amount in your blood, which increases your chances of developing heart disease
The food that is high in fat, sugar, or both, include :.
If you have food and drinks high in fat and sugar, have less often and in smaller amounts.
Try to, and have a small number of foods rich in unsaturated fat instead, such as vegetable oils. Find out about.
If you get hungry between meals, try not to eat snacks that are high in fat and / or sugar, such as candy, cookies, chips or chocolate. Instead, choose something healthier, like:
Find out more about
When choosing snacks, you can use food labels to help you .. Find out, including how " green, yellow, red "code can help you make healthier choices quickly.
You also need to ensure that some foods, such as eggs, poultry, burgers, sausages and whole cuts of meat such as lamb, beef and pork, cooked very carefully to steam all the way through.
for tips, read.
You may qualify for Healthy Start scheme, which provides vouchers for pregnant women and families who qualify. Vouchers can be used to buy milk and plain fresh and frozen fruit and vegetables at local stores. You will also get a coupon redeemable for a free vitamin Local
For more information or to apply for a voucher, you can :.
You can also find out or general.
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The last page Review: February 14, 2020 the next review due: February 14, 2023
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