![]() ![]() Healthy diet in pregnancy - Pregnancy and baby guide. A healthy diet is an important part of a healthy lifestyle at any time, but is especially vital if you're pregnant or planning a pregnancy. Eating healthily during pregnancy will help your baby to develop and grow. This page has information about: Fruit and vegetables. Starchy foods (carbohydrates)Protein. Dairy. Foods that are high in sugar or fat. Healthy snacks. Preparing food safely. Healthy Start vouchers. You don't need to go on a special diet, but it's important to eat a variety of different foods every day to get the right balance of nutrients that you and your baby need. ![]() ![]() It's best to get vitamins and minerals from the foods you eat, but when you're pregnant you need to take a folic acid supplement as well, to make sure you get everything you need. Read more about vitamins and supplements in pregnancy. There are also certain foods that should be avoided in pregnancy. You can use the Eatwell Guide to get the balance of your diet right. It shows you how much of what you eat should come from each food group to achieve a healthy, balanced diet. You don't need to achieve this balance with every meal, but try to get the balance right over a week. Fruit and vegetables in pregnancy. Eat plenty of fruit and vegetables because these provide vitamins and minerals, as well as fibre, which helps digestion and can help prevent constipation. Eat at least five portions of a variety of fruit and vegetables every day – these can be fresh, frozen, canned, dried or juiced. Always wash fresh fruit and vegetables carefully. Find out what counts as a portion of fruit or vegetables. Starchy foods (carbohydrates) in pregnancy. Starchy foods are an important source of energy, some vitamins and fibre, and help fill you up without containing too many calories. They include bread, potatoes, breakfast cereals, rice, pasta, noodles, maize, millet, oats, yams and cornmeal. If you are having chips, go for oven chips lower in fat and salt. These foods should make up just over a third of the food you eat. Eat a vegetarian or vegan diet; eat a restricted diet, for example because of a food intolerance or for religious reasons; have diabetes or gestational diabetes. Tools and Calculators. These tools will help you assess your weight, track your food calories and activity calories burned, and learn about portion sizes. Eating for Three: Sample Daily Menu for Twin Pregnancy For a complete discussion of twin pregnancy, including nutritional management, read Having Twins (Boston. The biggest area of confusion with moms is about first baby foods. There is no shortage of books on the topic, and Pediatricians even have their. Instead of refined starchy (white) food, choose wholegrain or higher fibre options such as whole wheat pasta, brown rice or simply leaving the skins on potatoes. Protein in pregnancy. Eat some protein foods every day. Sources of protein include: beans pulses fish eggs meat (but avoid liver) poultry nuts Choose lean meat, remove the skin from poultry, and try not to add extra fat or oil when cooking meat. Read more about eating meat in a healthy way. Make sure eggs, poultry, burgers, sausages and whole cuts of meat such as lamb, beef and pork are cooked all the way through. Check that there is no pink meat, and that juices have no pink or red in them. ![]() Pregnancy diet: Focus on these essential nutrients. A healthy pregnancy diet will promote your baby's growth and development. Understand which nutrients you need most. Eating healthy during pregnancy can be easy (and delicious!) if you follow a few basic guidelines. Learn which foods to avoid, how to satisfy a sweet tooth. Pregnancy Nutrition 101; Stay up to date: Get a free personalized newsletter from What to Expect.com. Sign Up; Unsurprisingly, a lot goes into. What should my diet during pregnancy be? Can I go on a diet during pregnancy? Eating healthy is an essential part of being pregnant. Try to eat two portions of fish a week, one of which should be oily fish such as salmon, sardines or mackerel. Find out about the health benefits of fish and shellfish. There are some types of fish you should avoid. ![]() When you're pregnant or planning to get pregnant, you shouldn't eat shark, swordfish or marlin. When you're pregnant, you should avoid having more than two portions of oily fish a week, such as salmon, trout, mackerel and herring, because it can contain pollutants (toxins). For more information, see Foods to avoid in pregnancy. There are some cheeses you should avoid in pregnancy, including unpasteurised cheeses. To find out which cheeses you shouldn't eat when you're pregnant, see Foods to avoid in pregnancy. Foods that are high in fat, sugar or both. Sugary foods and drinks are often high in calories which can contribute to weight gain. Having sugary foods and drinks can also lead to tooth decay. Fat is very high in calories, so eating too many fatty foods or eating them too often can make you put on weight. Having too much saturated fat can increase the amount of cholesterol in the blood, which increases the chance of developing heart disease. Foods that are high in fat, sugar or both include: all spreading fats (such as butter) oils salad dressings cream chocolate crisps biscuits pastries ice cream cake puddings fizzy drinks If you're having foods and drinks that are high in fat and sugar, have these less often and in small amounts. Try to cut down on saturated fat, and have small amounts of foods rich in unsaturated fat instead, such as vegetable oils. Find out about saturated and unsaturated fat. Healthy snacks in pregnancy. If you get hungry between meals, try not to eat snacks that are high in fat and/or sugar, such as sweets, biscuits, crisps or chocolate. Instead, choose something healthier, such as: small sandwiches or pitta bread with grated cheese, lean ham, mashed tuna, salmon, or sardines, with salad salad vegetables, such as carrot, celery or cucumber low- fat lower- sugar fruit yoghurt, plain yoghurt or fromage frais with fruit hummus with wholemeal pitta bread or vegetable sticks ready- to- eat apricots, figs or prunes vegetable and bean soups a small bowl of unsweetened breakfast cereal, or porridge, with milk milky drinks fresh fruit baked beans on toast or a small baked potato a small slice of malt loaf, a fruited tea cake or a slice of toasted fruit bread Here are some more ideas for healthy food swaps. ![]() When choosing snacks, you can use food labels to help you. Find out more about food labelling, including how the . Wash all surfaces and utensils, and your hands, after preparing raw foods (poultry, meat, eggs, fish, shellfish and raw vegetables) – this will help to avoid food poisoning. Use a separate knife and chopping board for raw meats. ![]() ![]() ![]() Heat ready meals until they're steaming hot all the way through – this is especially important for meals containing poultry. You also need to make sure that some foods, such as eggs, poultry, burgers, sausages and whole cuts of meat like lamb, beef and pork are cooked very thoroughly. For tips, read Foods to avoid in pregnancy. Healthy Start vouchers for pregnant women. You may qualify for the Healthy Start scheme, which provides vouchers to pregnant women and families who qualify. The vouchers can be used to buy milk and plain fresh and frozen vegetables at local shops. You'll also get coupons that can be exchanged for free vitamins locally. For more information or to apply for the vouchers, you can: You can also find out where to get Healthy Start vitamins near you or general maternity services near you. Read about exercise in pregnancy. Diet for a healthy pregnancy. Should I eat differently now I'm pregnant? That depends on what you were eating before! If you already eat healthily, you may only need to make a few tweaks to your daily diet. But if you've been living on ready meals or takeaways, or you have a bad crisps or chocolate habit, it might be time for a nutritional makeover. What does a healthy pregnancy diet include? Eating a healthy pregnancy diet means you'll get all the nutrients you and your developing baby need (BNF 2. BNF 2. 01. 4). Your daily meals should include a variety of foods from the four main food groups: Fruits and vegetables. Aim to eat between five portions and seven portions of fruit and vegetables each day, choosing more veg than fruit. Frozen, tinned and dried fruits and vegetables are fine, but varieties with no added salt or sugar are better for you. Juices and smoothies also count. But the natural sugars can affect your blood sugar levels and damage your teeth, so it's best to limit the amount you drink. Starchy food. These include starchy root vegetables such as potatoes, plantain and yams, and wholegrain cereals such as brown rice and quinoa. Breads, crackers, pasta and breakfast cereals are also in this group. Choose wholemeal bread or half- and- half varieties when you can. Foods rich in protein. These include lean meat and chicken, fish, eggs and pulses (such as beans and lentils). Aim to eat two or more portions of fish a week, including at least one but no more than two portions of oily fish such as mackerel or sardines. Dairy foods. These include milk, cheese and yoghurt, which are a good source of calcium. Varieties that are low in fat and sugar are the healthiest options. Iodine is a mineral found in food that's essential for your baby's brain development (BNF 2. De- Regil et al 2. Dairy foods and seafood are a good source of iodine. If you’re adding salt in cooking, it’s better to opt for sea salt, which contains iodine, rather than rock salt. Do I need to eat more calories now I’m pregnant? When you're pregnant, your body makes even better use of the energy you get from your food. This means you don’t actually need any extra calories for the first six months of pregnancy (RCOG 2. For the last three months of your pregnancy, you only need about 2. NICE 2. 01. 0, DH 2. RCOG 2. 01. 0). This is equivalent to: a couple of oatcakes with mashed avocado on topa toasted pitta bread with two tablespoons of hummusa slice of wholemeal toast with a small can of baked beans. Your appetite is your best guide of how much food you need to eat. You may find your appetite fluctuates throughout your pregnancy. In the first few weeks of pregnancy, your appetite may fall away dramatically and you may not feel like eating proper meals, especially if you have nausea or sickness. Bland, starchy foods such as plain crackers may be all you feel like eating(BDA 2. During the middle part of your pregnancy, your appetite may be the same as before you were pregnant, or slightly increased. Towards the end of your pregnancy, your appetite will probably increase. If you suffer from heartburn or a full feeling after eating you may find it easier to have smaller, more frequent meals, instead of your usual breakfast, lunch and dinner (NICE 2. The best rule to remember is to eat a good balance of foods every day, and you’ll gain weight steadily as your baby grows (Muktabhant et al 2. These free vouchers can be exchanged for healthy foods and vitamins (NHS 2. You're also eligible if you're under 1. However, some mums- to- be choose to take a pregnancy multivitamin that also contains vitamins such as iron, calcium, vitamin C, and zinc. If you take a multivitamin, make sure it's specifically for pregnancy. Other multivitamins may contain retinol, which can be toxic to unborn babies(EVM 2. Pregnancy multivitamins contain carotene, the plant- based type of vitamin A, which is safe for your baby(EVM 2. By your third trimester, your body absorbs three times more iron than before pregnancy(Parvord et al 2. This means that iron- deficiency anaemia is very common in pregnancy(WHO 2. Your midwife will check your blood for signs of iron- deficiency anaemia during your pregnancy. If they're low, she may prescribe iron supplements(NICE 2. Red meat, fish, eggs, beans and pulses, leafy green vegetables, nuts and fortified cereal are all good sources of iron (EVM 2. NHS 2. 01. 5c). Some news stories have suggested that pregnant women should take iodine supplements. Although iodine is important for your baby’s development, taking an iodine supplement is not currently recommended in the UK. This is because too much iodine can cause thyroid problems (NHS 2. BDA 2. 01. 3a). Instead of a supplement, try to include iodine- rich foods, such as dairy products and fish, in your weekly diet. Avoid cheeses that have a white rind, such as brie or camembert, and soft, blue- veined cheeses such as roquefort (BDA 2. NICE 2. 01. 1, NHS 2. RCOG 2. 01. 0). Cured or undercooked meats may contain a parasite that causes toxoplasmosis, an illness that can cause pregnancy and birth complications. Also, make sure you cook ready- meals thoroughly (BDA 2. NICE 2. 01. 1, NHS 2. Raw shellfish, such as oysters and prawns may contain bacteria and viruses. Sushi that has not been frozen before making should also be avoided, as it may contain parasitic worms. Most sushi sold in shops is safe, but if you're in any doubt, it is best not to risk eating it. Smoked fish is safe to eat during pregnancy (NHS 2. Avoid raw or undercooked eggs, unless they are marked with a red British Lion Quality stamp. Some eggs can cause salmonella food poisoning, but British Lion eggs have such a low risk of carrying salmonella bacteria that they are safe to eat runny. Foods made from raw egg, such as homemade mayonnaise, are also fine to eat if you're certain British Lion eggs were used, or if the eggs have been pasteurised. Other foods that may cause salmonella food poisoning are raw shellfish, and raw or undercooked meat (ACMSF 2. BEIC 2. 01. 6, FSA 2. NHS 2. 01. 5d, BDA 2. Shark, swordfish and marlin contain unsafe levels of mercury, which can affect your baby's nervous system. Tuna contains some mercury too, so it’s best not to eat more than four medium- sized cans or two fresh tuna steaks each week (FSA 2. NHS 2. 01. 5d, RCOG 2. Don't eat liver and liver products such as pate, liver sausage and fish oil supplements. Liver may contain large amounts of retinol, the animal form of vitamin A. Too much of this could be harmful to your developing baby (BDA 2. NICE 2. 01. 1, NHS 2. RCOG 2. 01. 0). You should stop drinking alcohol during pregnancy. There’s no way to know how much alcohol is safe, if any. However, we do know that the more you drink, the higher your baby's risk of long- term health problems. In the first trimester, alcohol can also increase your risk of miscarriage. That’s why experts recommend avoiding it altogether while you're pregnant(DH 2. NHS 2. 01. 5e). Don't have more than 2. That’s about two mugs of tea or instant coffee. Fizzy drinks and energy drinks also contain caffeine so check the labels of these when choosing what to drink. You could switch to decaffeinated drinks instead(BDA 2. NHS 2. 01. 5d, RCOG 2. This is due to a natural chemical called acrylamide that's formed as foods such as potatoes and bread are fried, baked, roasted or grilled at high temperatures (EFSA 2. Pedersen 2. 01. 2). More research is needed to be sure of the risks acrylamide poses to you and your baby (NHS 2. But it's easy to reduce levels of acrylamide in your diet, so you may think it's worth doing anyway: Don't overcook starchy food. For example, fry potatoes and chips so they take on only a light colour, and eat toast that's no darker than pale brown. Cook pre- prepared foods that need frying or oven- heating according to the packet instructions. Try not to eat too many packet biscuits or ready meals, as acrylamides have been found in processed foods. Putting them in the fridge can increase the amount of sugar they hold, which could lead to higher levels of acrylamide when you bake, roast or fry them (EFSA nd). Is it safe to go on a diet during pregnancy? Dieting during pregnancy could harm you and your developing baby. Some diets can leave you low on iron, folic acid, and other important vitamins and minerals (NICE 2. Remember, weight gain is a positive sign that you’re having a healthy pregnancy. As long as you're eating fresh, wholesome foods and gaining weight, just relax. You're supposed to be getting bigger! If you were overweight before you became pregnant, ask your GP or midwife for more advice about managing your weight during pregnancy. How much weight should I gain in pregnancy? On average, you'll gain between 1. IOM 2. 00. 9). However, this amount will vary from woman to woman depending on a range of factors (NICE 2. Eating a well- balanced diet, with little in the way of fats and sugars, should prevent you gaining too much weight (Muktabhant et al 2. How many meals should I eat each day? Even if you're not hungry, chances are your baby is, so try to eat regularly. Aim for three meals a day and healthy snacks if you're hungry in between (BDA 2. NHS 2. 01. 5b). And if morning (or all- day) sickness, food aversions, heartburn or indigestion make eating a chore, eat smaller but more frequent meals (NHS 2. NICE 2. 01. 2). You may find it easier on your body. Eating high- fibre and wholegrain foods will help to keep you feeling full, and will be more nutritious too (NHS 2. Can I still have occasional treats during pregnancy? You don't have to give up all your favourite foods just because you're pregnant. But eating meals and snacks that are high in fat, salt and sugar should be kept to a minimum (NICE 2. BNF 2. 01. 5, BNF 2. Instead of a packet of crisps or a bowl of ice cream, try eating something healthier such as beans on toast, or a piece of fresh fruit (NHS 2. But don't feel guilty if you're tempted by the occasional biscuit.
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