  | A Balanced Diet- good nutritional diet for pregnancy |  |
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A Balanced Diet | ||||||||||||||||||||||||||
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Eating healthily is a vital part of body care for men and women, helping with preconception and the demands of pregnancy. Eating healthily also gives a growing baby a healthier diet too. General guidelines for healthy eating are:
The idea of the Pyramid is to eat more of the foods on the bottom (grains, vegetables & fruits) and less of those toward the top (meats, dairy products, fats, oils & sweets).
The idea of the Pyramid is to eat more of the foods on the bottom (grains, vegetables & fruits) and less of those toward the top (meats, dairy products, fats, oils & sweets). | ||||||||||||||||||||||||||
The Main Food Groups | ||
| Group 6: Bread, Cereal, Rice & Pasta: These foods are excellent sources of carbohydrate, which gives us energy, and fibre, which helps to keep the digestive tract healthy. They also provide us with B vitamins, some calcium and iron. Eat whole grains wherever possible - for example, wholewheat breakfast cereals without added sugar, wholemeal bread and wholewheat pasta. Choose brown or wild rice, which have undergone less processing than white varieties. Groups 4 and 5: Fruits and Vegetables: Eat five helpings of fruit and vegetables each day. A helping can be a glass of juice, a piece of fruit such as an apple or banana, a small salad or a portion of vegetables. Fruit and vegetables contain a wide range of vitamins and minerals, have almost no fat and are a good source of fibre. Eat them raw or lightly cooked to gain their full nutrient value. Groups 3: Milk, Cheese and Other Dairy Products: Dairy produce such as eggs, cheese, milk and milk products provide calcium, which builds teeth and bones, and some protein. Pregnant women need lots of calcium to build their baby's skeleton. Low-fat dairy products are generally better for you. If you worry about weight gain, reduce your butter intake and avoid cream. Natural yogurt is a healthy option. Women who wish to conceive or are pregnant should avoid raw or lightly cooked eggs and soft cheese such as Brie and Camembert, because of the risk of food poisoning. Groups 2: Meat, Fish & Alternatives: Beef, lamb, pork and bacon are good sources of protein, which the body needs for vital functions such as cell-repair. They also provide minerals such as iron and zinc, and B vitamins. Opt for lean cuts and trim of visible fat. Grill, roast or microwave meat, so that some of the fat drains off. Add more vegetables than meat to stews and casseroles to give you a healthier dietary balance. Fish and poultry also provide protein. Oily fish such as mackerel, salmon and sardines are rich in nutritious fish oils, so try to eat two portions a week. However, avoid eating more than one fresh tuna steak or two medium cans of tuna a week, due to the mercury content (excess mercury can harm a fetus nervous system). Grill, steam microwave or bake fish rather than deep fry it. Nuts, peas, lentils, soya and pulses also contain protein but unlike meat or fish, they do not contain all the essential amino acids needed for growth. To maximize their nutritional value, serve them with plant foods and whole grains such as wholemeal bread. Some people class pulses as a distinct food group, but nutritionally speaking, they can not be considered as good as meat or fish. Groups 1: Fats, Oils and Sugar: We need some fat in our diet. There are two main types of fat: saturated, which is solid at room temperature, and unsaturated, most of which remain liquid. Saturated fats, such as butter and lard, can be increased blood cholesterol and with it the risk of heart disease. The two forms of unsaturated fat - monounsaturated and polyunsaturated - are better for you and may decrease cholesterol levels. Monounsaturated fats include olive oil and avocado, while polyunsaturated fats include most vegetable oils, fish oil and nuts. As a general rule, pick low-fat dairy products and use olive oil in place of butter. Sugary foods provide a short term energy boost, but little nutritional value. Eat sparingly, if at all. | ||
Did you Know? | ||
| A bowl of cereal for breakfast and a baked potato for lunch could boost your chances of becoming pregnant. According to researchers from the University of Massachusetts, the body reacts well to increased levels of the vitamin B6. Their study found that maternal vitamin B6 status may influence reproductive events through the entire course of pregnancy, from conception through delivery. Its reproductive benefits are already well known in medical circles, as women who have higher intake of vitamin B6 while pregnant are believed to be less likely to miscarry and can help to alleviate morning sickness. Found in foods like potatoes, fortified cereals, bananas, milk, eggs, and poultry, B6 is also thought to play a crucial role in the development of the placenta. | ||
Improving your nutrition also means choosing wholefoods such as granary bread and brown rice, reducing the amount of sugar you eat, and cutting down on fat. It should not be necessary to take any special supplements if you eat a balanced diet, other than Folic acid, which is known to help prevent spina bifida and other neural tube defects. The Department of Health recommend 0.4mg per day while trying to conceive and for the first 3 months of pregnancy. | ||
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| Eating a balanced diet at the time pregnancy happens, helps to give your baby the best possible start in life. Many of us need to take a closer look at what we eat and see where we can improve our eating habits. A good diet is key to a healthy pregnancy. Here are some reasons why what you eat is so vital to you and your developing baby. A good diet can:
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| Why we need fibre Fibre is an indigestible substance that we get from nuts, cereals, fruit and vegetables. It is not broken down or digested in the body, but is vital for speeding up the passage of waste products through the bowel and removing toxins. Constipation is common during pregnancy, when bowel movements slow down, but plenty of fibre rich food and water will help prevent this. Drinking enough water  Make sure that you are drinking enough water to maintain and repair all the body's systems, including the reproductive system. To avoid dehydration, which can lead to irritability, headache, tension, swollen ankles and bloated stomach, you need to drink at least eight glasses of water a day - more if you are drinking tea and coffee. This may seem like a lot, but after a few days your body will become accustomed to it. | ||
Making Healthy Gains | ||
| If you are of normal weight, you don't have to eat much more than usual during the first 12 weeks; your fetus's nutritional needs are minimal. After that, spread your weight gain out over your second and third trimesters. While it will fluctuate from week to week, on average you should gain about a pound per week, depending on your starting weight. Adding 300 extra calories a day after the first 12 weeks will do the trick. If you are starting out on the heavier side, avoid dieting the first trimester and focus on a well-balanced diet. When the second trimester rolls around, aim for the gradual weight gain recommended by the National Academy of Sciences. As was true in your nonpregnant state, a good way to control your weight is by exercising moderately three to five times a week, doing an activity you enjoy. How much weight will I gain in Pregnancy? | ||
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