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How to eat healthy now that you are pregnant

How to eat healthy now that you are pregnant

So, congratulations, you are expecting a beautiful baby boy or girl and it is now the time to start to think about how you can change certain things to ensure your baby develops and is nurtured in the best possible ways.

The first thing you should consider is your eating habits and diet. You may have heard the saying ‘what you eat, baby eats’, it is just a fact of pregnancy and how you pass on nutrients to your baby.

It is now the time to start putting your unborn baby first, and changing what you eat and how you eat.

If you have not been eating as well as you could, it is time to start over. Take a look at these food groups that you should include in your daily meals as much as possible:

  • Fruits and Veg: You should try and consume about 5 portions of fruit and vegetables a day, and you can get these from a variety of sources, including: juiced, tinned, dried, frozen and fresh.

  • Starchy food: Pick up the wholegrain options of your favourite rice, bread, pasta and potatoes. If you do not particular enjoy the wholegrain, try and seek out an alternative.

  • Protein rich foods: You may already have a lot of these protein rich foods in your diet already; chicken, egg, fish, beans and lentils.

  • Fish: These come under the protein rich food group,  but they are that important (and tasty) that you should try and include fish in two of your meals each week.

  • Dairy foods: Try and include the usual milk, cheese and yoghurt within your diet.

Some people think that you have to eat more whilst pregnant, and I am afraid this is only half true. Your calorie intake should remain the same (pre-pregnancy) during the first 6 months of your pregnancy. It is only during the last 3 months of your pregnancy it is advised that you consume an extra 200 calories per day to help with your baby’s development and to give you more energy.

There are some food groups that you should avoid during your pregnancy, as these foods do pose a small risk to your baby’s development. Avoid food groups like; mouldy cheeses, raw seafood, pate and undercooked meats and eggs. If one of your favourite types of food is here, then you will have to give it up for the duration of your pregnancy. There are certain elements within these food groups that can harm you baby’s development, as well as the potential to make you very ill.

During your pregnancy you should be taking folic acid for the first 12 weeks of your pregnancy, as well as 10mcg of vitamin D. Both these vitamins are designed to keep baby and you as healthy as possible.  You may be advised to take an iron supplement a little later on during your pregnancy. Do not worry, this is completely normal. As iron levels are checked on a regular basis, your midwife or doctor can advise you if your iron levels start to drop.

If you follow this simple advice you will see that your baby is developing well. Some parents are so captivated by the scan that many go and look for ultrasound jobs.

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