Tips for a Healthy Pregnancy Diet


November 11, 2011

healthy pregnancy diet

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Are you expecting? During your pregnancy your baby depends on you for the nutrition it gets so it is very important to eat well and safely. Even before you are pregnant preparations should begin to get your body in good condition. Here are some Tips for a Healthy Pregnancy Diet from Bord Bia.

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#1. Eat Well

If you normally eat well and enjoy a wide variety of foods you will probably have to make only a few changes to your diet. If your diet isn’t as good as it could be, now is a good time to make some changes – both you and your baby will benefit.  Don’t forget eating for two is not necessary.

Your baby will grow rapidly during the last three months and you may need to eat a little more then, an extra glass of milk and a slice of bread each day should be enough.

If you feel nauseated (morning sickness), try to eat small meals more often. Toast or dry biscuits, with perhaps a little jam, may be better tolerated than more fatty foods.

#2. Folic Acid is Important

Ideally, this vitamin should be taken in supplement form for at least three months before you become pregnant. If you are already pregnant, folic acid should continue to be taken until the twelfth week.

We now know that it helps to prevent babies from developing disorders called neural tube defects.

You might find Folic Acid and Pregnancy useful

#3. So is Iron

When you are pregnant you need more iron than usual. This is particularly important if you have ever had anaemia (low blood iron). The best way to be sure of getting enough is to take iron-rich foods regularly.

The most readily available iron is found in meat (e.g. beef, lamb, pork), fish (e.g. mackerel, haddock, sardines) or chicken.

Iron from vegetables, cereals, pulses (peas, beans, lentils) and eggs is less well absorbed, but, Vitamin C helps you to absorb iron from these foods if taken at the same meal. Citrus fruits such as oranges, fresh fruit juices and green vegetables contain Vitamin C.

Tea prevents iron from being effectively absorbed so make it weak and try not to drink tea with meals.

#4. You Will Need More Calcium

Calcium requirements increase when you are pregnant. Dairy produce, (milk, cheese and yoghurt) and sardines or tinned salmon are good calcium-rich foods.

Five portions of these foods should be taken daily during pregnancy and for the duration of breast feeding.

Vitamin D helps you to absorb calcium. Vitamin D can be made in the body through the action of gentle sunlight on the skin and is found in oily fish and fortified milk or margarine.

#5. Take Some Exercise

pregnant_infieldBeing fit means being healthy, feeling better and enjoying life more. If you normally play a sport it is often fine to keep it up.

Check with your doctor about what is right for you. Walking and swimming are wonderful ways to relax and can be continued until your baby is born.

Rest is also important so if you feel tired try to find a few minutes to put your feet up.

#6. Vegetarian or Vegan Mums-to-be

A vegetarian diet can be very healthy and provide all the nutrition you need, but it does require careful thought. During pregnancy, women need additional iron from their diet and as the foods which provide the best iron are meat, chicken and fish, vegetarians may need to take an iron supplement and vegans may need to take a calcium supplement. This should be discussed with your doctor.

#7. Foods to Avoid or Limit

It is important to avoid foods which may make you or your baby sick. Here are some tips to reduce the risk that you will become ill:

  • All food should be fresh, clean, hygienically prepared and stored carefully.
  • Avoid foods which may have been left sitting for any length of time.
  • Cook meat, chicken, fish and eggs very well.
  • Foods made with uncooked eggs (e.g. home-made mayonnaise, mousse) should not be eaten.
  • Cheeses made with unpasteurised milk (usually soft or blue veined) should be avoided; choose regular cheddar or another hard cheese instead.
  • Some fish may contain mercury and should be avoided. Shark, swordfish and marlin are rarely eaten but should be avoided. Tuna is much more likely to be eaten and may be a source of mercury so it is advised that you limit your intake of canned tuna to 2 medium sized (140g or 5oz) cans per week or one portion of fresh tuna a week.
  • High intakes of Vitamin A can be harmful to your baby so it is advisable to avoid unprescribed supplements, such as cod liver oil. As liver is high in Vitamin A it should be avoided during pregnancy, as should meat products made from liver such as paté.
  • Too much caffeine may not be good for your baby, especially in the early stages. Caffeine is found in coffee, tea and cola type soft drinks so choosing decaffeinated versions of these drinks is a good idea. Limit your intake of the caffeinated versions.
  • If there is a family history of allergy, avoiding peanuts during pregnancy and during breastfeeding may reduce your baby’s chances of developing peanut allergy.

#8. Good foods for mums-to-be

  • Breads and Cereals
  • Potatoes
  • Rice and pastsa
  • Meat and Chicken and Fish: Eat twice a day. Take a small portion as part of your light meal and a more substantial helping for dinner. Good for iron and zinc.
  • Eggs and pulses such as peas, beans, lentils
  • Milk, cheese and yoghurt: Calcium-rich foods which contain protein and vitamins. Eat about five portions of these foods daily.
  • Fruit and vegetables: Use as a snack between meals or for dessert. Vegetables (cooked or as a salad) should be included in both lunch and dinner.


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