Your Tips for a Healthy Pregnancy Diet

So, What is a Healthy Diet for Pregnancy?

Things you need to DO as part of your healthy pregnancy diet

• Drink at least 6 to 8 glasses of water EVERY DAY!
• Help your baby to form strong, healthy bones by eating at least 4 daily portions of dairy products including milk, cheese and yoghurt.
• Eat at least 3 portions of protein every day to help all of your growing tissues develop properly, including your placenta and both your own and your baby's blood. Red and white meats, fish, beans and tofu are all great sources of protein.
• Constipation is common in pregnancy! Avoid it by adding fibre-rich foods to your diet. Swap white bread for brown or granary and try a bran-based breakfast cereal. Dried fruit is good for a tasty, healthy fibre-filled snack.
• Most breakfast cereals also contain the folic acid you need to boost your baby's development.
• Check with your doctor / midwife whether you need to take any pre-natal multi-vitamins.
• Aim to eat AT LEAST 5 portions of fruit and / or veggies EVERY DAY! The more you eat raw, the better ... but steam cooking will also retain the goodness you need. If you are suffering from morning sickness, a bland veggie soup with unbuttered granary toast can be a great treat!

Things to AVOID as part of your healthy pregnancy diet

• Alcohol!
• Pâté (all types including vegetable)
• Caffeine because it affects the way in which your body absorbs iron.
• Shark, swordfish, marlin and raw shellfish
• Fried, grease-filled junk food - especially as you really have no idea where any meat came from
• Liver and liver products including supplements
• Raw eggs and products which contain them such as mayonnaise
• Unwashed fruit and vegetables; unpasteurised juice; raw or under-cooked meat and unpasteurised goat's milk or goat's cheese
• Limit yourself to no more than 2 portions of fresh oily fish per week

Sources of Help for You

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