Most women want to eat the best foods during pregnancy
to ensure that their babies develop healthily, and to stay at the right
weight. But, with so many stories in the media about what to eat and
what to avoid, it can be tricky to know what your diet should include.
So here's the low down on eating well during pregnancy.
A healthy start
Ideally, you've been preparing for pregnancy by cutting down on alcohol and eating a varied and balanced diet for a few months and taking folic acid supplements. But if your pregnancy has come as a surprise, don't worry. It is not too late to give your baby the best possible nourishment for growing.
In general, the same healthy eating rules apply during pregnancy as at any other time, so eat regular, balanced meals according to the proportions below:1
-- Bread, other cereals and potatoes. These foods should make up the main part (70 per cent) of your diet. Whenever possible, choose wholegrain varieties because these contain more fibre, vitamins and minerals
-- Fruit and vegetables. These include fresh, frozen and tinned varieties, salad vegetables, beans and lentils, dried fruit and fruit juice. Eat at least five portions per day (but fruit juice only counts as one portion however much you drink)
-- Meat, fish and alternatives. Alternatives include eggs, nuts, pulses (such as beans, lentils and chickpeas) and vegetable protein. These are a source of protein, vitamins and minerals. Try to eat two or three servings per day
-- Milk and dairy products. These are a source of calcium and protein. Try to eat two or three servings per day, choosing the lower fat versions
-- Foods containing fat and sugar. These should be kept to a minimum, but the occasional bar of chocolate, in the context of a healthy diet, won't do you or your baby any harm
Am I eating for two?
Not when it comes to amounts, unfortunately. Pregnancy is not a licence to start eating second helpings of chocolate cake and stuff yourself with other high-fat, high-sugar foods. If you do, you'll end up putting on too much weight, which may be hard to shift after you've had your baby. A woman of normal weight doesn't actually need any extra calories during the first six months of pregnancy.1 This is because the body becomes more efficient at absorbing and using the nutrients from food.2 And for the last three months, the baby only adds an extra 200 kilocalories to your requirement.1 That's about four apples, or two pieces of bread.
Weight gain
If you've been on a strict calorie-counting diet, now is the time to come off it. It is best not to try to lose weight while you are pregnant, unless your doctor advises you to do so. The recommended calorie intake is roughly 2000 kcal/day until the last three months of your pregnancy.2
The Department of Health advises pregnant women to eat according to their appetite, and to keep an eye on weight gain. If you are the correct weight for your height, with a normal body mass index (BMI), you should put on around 11.4-15.9 kg during pregnancy. If you are underweight, with a BMI of less than 19.8, you should gain more weight than average (up to 18.2kg), and if you are overweight, with a BMI of more than 26, you should gain less (6.8-11.4kg).3
Nourishment for two
Although you are not eating for two in terms of calories, it is true that you need to eat for two in terms of nutrients. You are responsible for providing the right nourishment for your growing baby through what you eat. So as well as sticking to a balanced diet, there are certain nutrients that are particularly important for the baby to grow. This is even more important if you are on a special diet, for example if you are a vegetarian. The box shows what these are, why they are important and which foods you should include to make sure you are getting enough of them.
A healthy start
Ideally, you've been preparing for pregnancy by cutting down on alcohol and eating a varied and balanced diet for a few months and taking folic acid supplements. But if your pregnancy has come as a surprise, don't worry. It is not too late to give your baby the best possible nourishment for growing.
In general, the same healthy eating rules apply during pregnancy as at any other time, so eat regular, balanced meals according to the proportions below:1
-- Bread, other cereals and potatoes. These foods should make up the main part (70 per cent) of your diet. Whenever possible, choose wholegrain varieties because these contain more fibre, vitamins and minerals
-- Fruit and vegetables. These include fresh, frozen and tinned varieties, salad vegetables, beans and lentils, dried fruit and fruit juice. Eat at least five portions per day (but fruit juice only counts as one portion however much you drink)
-- Meat, fish and alternatives. Alternatives include eggs, nuts, pulses (such as beans, lentils and chickpeas) and vegetable protein. These are a source of protein, vitamins and minerals. Try to eat two or three servings per day
-- Milk and dairy products. These are a source of calcium and protein. Try to eat two or three servings per day, choosing the lower fat versions
-- Foods containing fat and sugar. These should be kept to a minimum, but the occasional bar of chocolate, in the context of a healthy diet, won't do you or your baby any harm
Am I eating for two?
Not when it comes to amounts, unfortunately. Pregnancy is not a licence to start eating second helpings of chocolate cake and stuff yourself with other high-fat, high-sugar foods. If you do, you'll end up putting on too much weight, which may be hard to shift after you've had your baby. A woman of normal weight doesn't actually need any extra calories during the first six months of pregnancy.1 This is because the body becomes more efficient at absorbing and using the nutrients from food.2 And for the last three months, the baby only adds an extra 200 kilocalories to your requirement.1 That's about four apples, or two pieces of bread.
Weight gain
If you've been on a strict calorie-counting diet, now is the time to come off it. It is best not to try to lose weight while you are pregnant, unless your doctor advises you to do so. The recommended calorie intake is roughly 2000 kcal/day until the last three months of your pregnancy.2
The Department of Health advises pregnant women to eat according to their appetite, and to keep an eye on weight gain. If you are the correct weight for your height, with a normal body mass index (BMI), you should put on around 11.4-15.9 kg during pregnancy. If you are underweight, with a BMI of less than 19.8, you should gain more weight than average (up to 18.2kg), and if you are overweight, with a BMI of more than 26, you should gain less (6.8-11.4kg).3
Nourishment for two
Although you are not eating for two in terms of calories, it is true that you need to eat for two in terms of nutrients. You are responsible for providing the right nourishment for your growing baby through what you eat. So as well as sticking to a balanced diet, there are certain nutrients that are particularly important for the baby to grow. This is even more important if you are on a special diet, for example if you are a vegetarian. The box shows what these are, why they are important and which foods you should include to make sure you are getting enough of them.
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