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It is vital to maintain
healthy eating habits during pregnancy.
The health of your baby and your own body depends on it.
Your food must provide nutrients for both you and the baby.
That does not mean you need to eat for two but choose foods
with quality not quantity in mind.
Here is a guide of the types
of foods you should include in your diet in order of MOST to LEAST:
CEREALS, BREAD,
RICE, PASTA,
VEGETABLES, FRUIT
milk, cheese, yoghurt, lean meat, poultry, fish, legumes, nuts, eggs
sugar,
butter, margarine, oil
When planning to get pregnant
you should begin to increase your folic acid intake. Folic acid dramatically reduces the incidence of neural tube
defects such as spina bifida in your unborn baby.
At least 0.5mg should be taken from about one month before
conception and should continue for the first 3 months of pregnancy.
You can expect to gain about
10-13kg over the pregnancy. If
you are concerned about excessive weight gain you should discuss it
with your doctor.
Pregnant women need additional
nutrients in their diet. Below
is a list of these nutrients and the best sources:
·
IRON for healthy blood.
Sources: meat, i.e.. beef, lamb, kidney, chicken & fish.
Other sources: nuts, lentils, soya beans, baked beans and
other dried beans, wholemeal breads & cereals, spinach,
broccoli, peas, eggs, prunes & dried apricots. Hint: Iron absorption is improved if they are eaten with
vitamin C-rich foods.
·
FIBRE to help prevent constipation.
Sources: wholemeal breads, cereals, brown rice, wholemeal
pasta, vegetables, fruit, nuts, legumes, soya beans & other
dried beans.
·
CALCIUM
for strong bones and teeth.
Sources: milk, cheese, yoghurt, calcium-fortified soy drinks,
canned salmon, sardines, prawns, almonds, dried figs, silver beet &
broccoli.
·
PROTEIN needed for healthy muscles. Sources: meat & meat alternatives, chicken, fish, eggs,
nuts, legumes, dairy products, wholemeal breads & cereals.
Remember the following for
your healthy eating program:
-
Eat more fruit &
vegetables - at least 5 serves of vegetables & 2 serves of
fruit daily
-
Eat more wholegrain breads
& cereals
-
Cut down on fats & sugars
-
Use less salt
-
Drink more water - at least 6
glasses per day
-
Avoid alcohol and smoking if
possible
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