While you are pregnant your baby will depend on you for food. Therefore it is very important to eat well during this time to keep you and your baby healthy. Try to eat a good variety of foods, at least three times a day and never skip breakfast. You may find it better to eat little and often. In order to make sure that all the necessary nutrients you and your baby need are provided. Pregnant women are advice to eat from each of the following groups of food daily; Milk; this group is very important for the development of your baby bones and teeth. Try to take 1pint of milk a day. If you dislike milk use it on cereals, custard, pudding, and sauces or you can have cheese or yoghurt. 1/3 of a pint of milk is equal to 1oz.of cheese or 1 carton of yoghurt. Meat and Alternatives; this group includes meat, fish, eggs, cheese and pulse vegetables (beans, peas, lentils) these are good source of protein, vitamin, minerals. Add one of these foods at each meal, you can also alternate them as you like so that your meal will be exciting and not boring. More so, liver and kidney should not be left out because they are rich in iron, so eat one of these once a week. Smaller amounts of iron are found in red meats pulse vegetables and spinach. Fish is an economical and nutritious alternative to meat; some tinned fish like tuna, pilchards and sardines are good for your baby’s bones and teeth. Fruits and Vegetables; have your five portion every day. These foods will provide pregnant women and their babies with many essential minerals and vitamins they need. A glass of fruit juice, grapefruit or orange daily as these are rich in vitamin C. some women prefer frozen vegetables are as good as fresh. In addition, in cooking all vegetables quickly in small amount of boiling water. Long cooking destroys the vitamins, better still; eat vegetables raw as salad but if that is the one you can eat at this time, you must be careful where, and how it is prepared. Cereals; this includes bread, breakfast cereals, potatoes, rice, and pasta. All of these provide energy and many other important nutrients. Having at least four helpings every day is very vital because a helping means a slice of bread, a potato or a bowl of cereal. If you are hungry fill up with these foods. High fibre foods help digestion and prevent constipation but remember it’s important to take plenty of fluid, at least 8 cups daily. Whole meal bread, brown rice and breakfast cereals are high in fibre. Healthy tips
Weight gain; pregnancy is really not a time to lose weight, reducing fatty and sugary foods puts the weight away.
Fat; cutting down on fatty food like chips, crisps, pastries. Less frying of food more grilling, boiling, baking instead.
Sugar; sugar provides energy nothing more-so cut down on sugar, chocolate, sweets, cakes, biscuits and sugary drinks. If you do eat any of these foods have it as a part meal. Remember eating sugar frequently may lead to tooth decay. Gums may bleed more or become swollen in pregnancy. This can be prevented by brushing your teeth daily.
Alcohol; once you know you are pregnant –avoid alcohol.
Smoking; if you smoke this is a good time to give it up.
Take care of yourself and eat right.
