Eating nutritious food while pregnant is essentials. While you are pregnant, you need to take care of more certain nutrients like protein, folic acid, iron iodine and calcium.
Making smart food choices can help you have a healthy pregnant and a healthy baby. Here are some ideas to help you eat healthy pregnancy:
Fruit and vegetables
Eat plenty of fruit and vegetables because these provide vitamins and minerals, as well as fibre, which help digestion and can help prevent constipation.
Eat variety of fruits and vegetables every day these can include fresh, frozen, canned, dried or juiced. Always wash fresh fruit and vegetables carefully.
During pregnancy dairy products such as milk, cheese and yoghurt are important because they contain calcium and protein to meet that needs of your growing little one.
Dairy is the best dietary source of calcium, and provides high amounts of phosphorus, B vitamins, magnesium, and zinc.
Yogurt, especially Greek yogurt, contains more calcium than most other dairy products which support digestive health. Choose low-fat varieties wherever possible, such as semi-skimmed, 1 percent fat or skimmed milk, low-fat and lower-sugar yoghurt and reduced-fat hard cheese
This food includes lentils, peas, beans, chickpeas, soybeans, and peanuts. During pregnancy, your body needs more of during pregnancy. They are great plant based sources of fiber, protein, iron, folate, and calcium. Legumes are generally very high in fiber, too. Some varieties are also high in iron, magnesium, and potassium.
The groups of food that contain protein help the baby grow. Sources of protein include meat, fish, poultry, eggs, beans, legumes/beans and nuts. Eat some protein every day. Choose lean meat, remove the skin from poultry, and cook it using only a little fat.
Starchy foods (carbohydrates)
Starchy foods are an important source of vitamins and fibre, and are satisfying without containing too many calories. They include bread, potatoes, breakfast cereals, rice, pasta, noodles, maize, millet, oats, sweet potatoes, yams and cornmeal. These foods should be the main part of every meal.
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. By eating too much saturate fat you can also increase the amount of cholesterol.
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, pudding and fizzy drinks
If you're having foods and drinks that are high in fat and sugar, have these less often and in small amounts.
Healthy snacks in pregnancy
If you get hungry between meals, try not to eat snacks that are high in fat or in 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