You’re pregnant, congratulations!
Now you’re a mum-to-be you’ll probably have many questions about your pregnancy diet.
• What to eat during pregnancy?
• What not to eat during pregnancy?
• How many additional calories you should eat when you’re pregnant?
Pregnancy affects every woman differently.
Here’s what to eat:
What to Eat During Pregnancy
• Eat a variety of wholefoods everyday – choose from wholegrain rice, quinoa, wholemeal pasta, pulses, rye and wholemeal breads.
• Eat five plus servings of fruit and vegetables everyday, if fresh wash them well – go for brightly coloured fruits and vegetables as these contain more nutrients and antioxidants.
• Eat two portions of fish a week, one being oily fish such as mackerel or sardines.
• Eat cooked rather than raw shellfish.
• Eat organic produce as often as you can – you’ll be avoiding the pesticides that are sprayed on fruit and veg, and the antibiotics and hormones that are given to animals.
• Make sure any egg, cheese, milk, yoghurt and fruit juice products you eat are pasteurised.
• Make sure all meat and poultry is cooked thoroughly.
What Not to Eat During Pregnancy
• Cut down your intake of caffeine with no more than two cups of coffee per day.
• Avoid eating Shark, Marlin, King Mackerel, Tilefish and Swordfish. Limit Tuna Steaks to one a week (about 140g cooked or 170g raw each) and limit canned Tuna to no more than four portions of medium-sized cans (140g drained weight) per week. This is due to the higher than average levels of mercury found in these fish which can damage a baby’s developing nervous system.
• Make sure all eggs are thoroughly cooked until the whites and yolks are solid – to prevent the risk of food poisoning by salmonella bacteria.
• Avoid eating any type of pate, including vegetable pate, as these can contain listeria.
• Avoid eating liver or liver products as these contain high levels of Vitamin A which could harm your baby.
• Avoid eating mould ripened soft cheese, such as brie and Camembert as well as blue-veined varieties, such as Stilton and Danish Blue – this is due to the risk of listeria infection.
• Try to avoid junk food, it provides you and your baby with no nutrients and is likely to add to your pregnancy weight gain.
Listen to your body and be sensible. Eat healthy snacks if you’re hungry between meals and if you suffer from morning sickness it may help to eat several small meals throughout the day rather than three larger meals.