Diet during Pregnancy
What we really mean when we say “DIET” during pregnancy, is a HEALTHY eating guide. Your body needs the right fuels to function efficiently and cope with the demands of your growing baby.
A pregnant women needs to increase her daily calorie intake from 2000 to 2200 but only in the last 3 months. The following foods can help you to obtain these extra calories:
- 200ml of semi-skimmed milk + 1 slice of wholemeal bread with cottage cheese.
- 1 large banana + 150ml of orange juice or other fruit juice.
- 1 small jacket potato with a little sprinkle of cheese.
Your baby needs proteins, carbohydrates and the right fats, as well as vitamins and minerals so it is vitally important for you to eat as healthily as possible.
Your daily food requirements are as follows:
Essential for the maintenance and repair of every cell in your body and for the growth of new cells in your baby. Your daily protein requirement increases by about 13% overall from the beginning of your pregnancy. 2 – 3 portions
Even though your body becomes more efficient at absorbing calcium from foods when you are pregnant, you should include a variety of dairy products in your diet, especially towards the end of your pregnancy. 2 – 3 portions
Complex Carbohydrates (starchy foods)
During your pregnancy you will obtain most of your energy from these foods rather than from fats or sugar. These carbohydrates are released into the bloodstream slowly providing energy steadily throughout the day. This helps to avoid feeling tired and may relieve the nausea of the first few months.1/3 of your total calorie intake
Fruits & Vegetables
These supply valuable vitamins and minerals as well as dietary fibre, which help to ease the constipation. Vitamin C helps the body to absorb iron and bananas which are a good source of potassium which is vital for cell growth. Green vegetables are a good source of foliates, as well as vitamin K and iron. Leafy greens are also a good source of beta carotene as are carrots. Prepare vegetables carefully to avoid losing any of their goodness.At least 5 portions
Fatty acids are essential for your baby’s development.Up to 1/3 of you total calorie intak
Simple Carbohydrates (sugars)
Sugars are simple carbohydrates that are easily absorbed into the bloodstream and provide “instant energy” but contain few if any nutrients. You should try to avoid them as much as possible.Minimal
Even if you are feeling nauseous it is important to keep up your fluid intake. Your blood volume increases during pregnancy so you should aim to drink at least 8 glasses of water a day. If pregnancy sickness makes even drinking water unpleasant, try nibbling on moist fruits such as watermelon or sipping small amounts of fluid frequently.8 x 200ml glasses a day