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Eating During Pregnancy, Eating during Pregnancy Guide Written by: Nancy Wurtzel |
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When you are pregnant, maintaining a healthy and balanced diet becomes even more important, both for you and your baby. A good diet will help the baby develop properly and also help you stay positive and full of energy and in good condition for the birth and hectic months that follow.
Fresh fruit and vegetables should always be the main emphasis of healthy eating, but pregnancy places more demand on your folic acid levels so ensure to eat a good range of citrus fruits and dark green vegetables. For your energy levels you should aim to eat a balance of ‘good’ carbohydrates in the forms of wholegrain breads, pasta, cereals and also baked or boiled potatoes (not chips!). Dairy products are also essential for a whole range of nutrients such as calcium and B vitamins, but you will need to measure your fat intake with products like cheese and milk so try and choose low fat options where possible.
Research into pregnancy diets suggest that eating oily fish such as fresh tuna, mackerel or sardines can support the foetus growth and prevent against premature births. Aim to eat around 2 portions of oily fish every week, but no more than this as some fish (especially swordfish, salmon and marlin) contain levels of mercury that can build up if eaten in large quantities.
It is also important when you are pregnant to keep hydrated, so fill up a 2ltr bottle of water each morning and drink it regularly throughout the day. You could also substitute a few glasses of this water for tea or diluted fruit juices, but stay away from coffee and sugary fizzy drinks. Doctors are divided on the issue of drinking alcohol during pregnancy, and as a general rule most advise that you stay away from it altogether. If you do decide to drink alcohol then sticking to a limit of no more than one or two units of alcohol, once or twice per week at most, is not thought to be harmful to the baby. |
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