Well Done Mum

Healthy Eating

When you are pregnant what you eat has never been more important. The nutrients your body gets from foods are essential for your baby's growth and development. You should ensure that you eat at least three meals a day with healthy snacks like fruit and yogurt to provide all the nutrients needed. If you prefer five or six small meals spaced throughout the day this will help keep your energy levels up and can stop you feeling nauseous. Expectant mums have distinct nutritional needs that change during the different stages of pregnancy.

By following the recommendations of the department of health and children this ensures you get enough of the essential nutrients required for your pregnancy. The food pyramid acts as a guideline for a healthy diet. You should discuss your dietary intake with your doctor or midwife to ensure you are eating adequately.

According to the food pyramid, it is recommended that you eat the following:

• Starchy carbohydrates, such as wholegrains and fibre rich foods including breads, cereals potatoes past and rice, 6 servings a day from this group;
• Fruit and vegetables, at least 5 servings a day;
• Dairy Foods which includes milk, cheese and yogurt, 5 servings a day of this group;
• Protein Foods (Meat, Poultry, Fish, Eggs or legumes, at least 2 servings a day;
• Fats and oils, found in sweets, Cakes, biscuits and fried foods- eat sparingly.

Important Nutrients to focus on over the three trimesters

• Trimester 1: a supplement of folic acid for the first 12 weeks of your pregnancy;
• Trimester 2: iron, which can be found inn red meat, fish dark, meat of chicken, eggs, cheese, beans and leafy greens;
• Trimester 3: calcium, which is found in milk and dairy products and Vitamin D, from sunlight or oily fish.