Healt hy Eat ing

for Pregnancy
Healt hy Eat ing
for Pregnancy
The Healt h Promot ion Unit of t he Depart ment of Healt h and Children
acknowledges and t hanks t he Paediat ric Int erest Group of t he Irish Nut rit ion and
Diet et ic Inst it ut e f or t heir expert ise in developing t his leaf let and also t hanks t he
Communit y Diet it ian Managers in Healt h Promot ion in each Healt h Service
Execut ive Area and t he Food Saf et y Aut horit y of Ireland f or t heir input .
Developed by t he Irish Nut rit ion and Diet et ic Inst it ut e
Publ i shed by:
Healt h Promot ion Unit
Publ i cat i on dat e: December 2005
Revi ew dat e: Apri l 2007
HPUT00400
AONAD UM
CHOTH SLAINTE
Cont ent s
2 Why heal t hy eat i ng i s i mport ant
4 Nut ri ent s t hat need speci al at t ent i on duri ng pregnancy
14 Usi ng t he f ood pyrami d t o pl an heal t hy meal s
18 Food saf et y
23 Ti ps f or managi ng common pregnancy compl ai nt s
27 Heal t hy eat i ng af t er pregnancy
29 Key poi nt s f or heal t hy eat i ng duri ng pregnancy
1
W hy heal t hy eat i ng i s
i mport ant
Duri ng pregnancy your unborn baby get s al l t hei r nut ri ent s f rom
you. Heal t hy f ood choi ces bef ore, during and af t er pregnancy
hel p:
you st ay heal t hy and w el l ; and
your baby grow heal t hy and st rong.
If you are pl anni ng a pregnancy, good di et and a heal t hy
l i f est yl e w i l l hel p your body prepare f or t he pregnancy and gi ve
your baby a good st art .
Heal t hy eat i ng duri ng pregnancy may al so prot ect your baby
agai nst di seases i n l at er l i f e.
Duri ng pregnancy you need ext ra energy and nut ri ent s. You do
not need t o eat f or t w o, but you w i l l need t o eat regul ar meal s
w i t h a vari et y of f oods. What you eat i s as i mport ant as how
much you eat .
Thi s bookl et gi ves you general i nf ormat i on on heal t hy eat i ng
duri ng pregnancy. Tal k t o your doct or or mi dw i f e i f you have
any medi cal condi t i ons, such as di abet es, or i f you f ol l ow a
speci al di et or have had a baby recent l y. You may al so need t o
t al k t o a di et i t i an.
Always check wit h your doct or, midwif e or pharmacist
bef ore t aking any medicat ion or supplement s when
pregnant .
2
Wei ght gai n and pregnancy
It i s good t o st art your pregnancy at a heal t hy w ei ght . Do not
t ry t o l ose w ei ght duri ng your pregnancy.
You w i l l need t o put on at l east 7kg (15 l bs) w hi l e pregnant t o
cover t he grow t h of your baby. The average w ei ght gai n duri ng
pregnancy i s 11.5 t o 12.5kg (25 t o 28 l bs). M ost of t hi s w ei ght
gai n w i l l t ake pl ace i n t he second hal f of your pregnancy.
If you are underw ei ght , you may need t o gai n more w ei ght t han
out l i ned here.
If you are overw ei ght , you may need t o gai n l ess. Your doct or,
mi dw i f e or di et i t i an w i l l be abl e t o advi se you.
Regul ar gent l e physi cal act i vi t y, such as w al ki ng or sw i mmi ng,
w i l l hel p you gai n a heal t hy w ei ght duri ng pregnancy. If you
have rai sed bl ood pressure, speak t o your doct or or mi dw i f e
bef ore begi nni ng any physi cal act i vi t y.
3
Nut ri ent s t hat need
speci al at t ent i on duri ng
pregnancy
A heal t hy vari ed di et i s i mport ant f or you and your baby. The
f ol l ow i ng nut ri ent s are part i cul arl y i mport ant :
f ol i c aci d,
i ron and vi t ami n C,
cal ci um and vi t ami n D, and
omega-3 and omega-6 f at t y aci ds.
Fol i c aci d
Fol i c aci d i s an i mport ant vi t ami n f or a heal t hy pregnancy. It
hel ps prevent condi t i ons such as spi na bi f i da and ot her neural
t ube def ect s (NTDs) probl ems t hat can af f ect t he baby s spi ne.
Spi na bi f i da and NTDs are caused w hen t he neural t ube, w hi ch
w i l l become t he baby s spi ne, does not f orm properl y i n earl y
pregnancy.
Fol i c aci d i s most i mport ant i n t he mont hs bef ore becomi ng
pregnant and t he f i rst 12 w eeks of your pregnancy.
Duri ng t hi s t i me you need t o t ake a t abl et t hat cont ai ns 400
micrograms (400g) of f olic acid every day.
4
If t here i s a f ami l y hi st ory of spi na bi f i da or NTDs or i f you are
t aki ng medi cat i on f or epi l epsy, your doct or w i l l need t o
prescri be a hi gher dose of f ol i c aci d.
St art t aki ng f ol i c aci d t abl et s t oday i f you are pl anni ng a
pregnancy or i f you are pregnant and have not yet st art ed
t aki ng f ol i c aci d. It i s al so a good i dea t o t ake f ol i c aci d t abl et s i f
t here i s any chance t hat you mi ght become pregnant even i f
you are not pl anni ng a pregnancy now.
Cont i nue t aki ng f ol i c aci d t abl et s unt i l your f i rst appoi nt ment at
t he mat erni t y hospi t al . Your doct or or mi dw i f e can t el l you
w het her you need t o cont i nue t aki ng f ol i c aci d af t er t hi s t i me.
You can buy f ol i c aci d t abl et s over t he count er f rom your
chemi st or you can get t hem f ree of charge on prescri pt i on f rom
your doct or i f you have a medi cal card.
You can al so get f ol i c aci d di rect l y f rom your di et . You shoul d
eat f oods ri ch i n f ol at es (t he f orm of f ol i c aci d f ound i n f ood)
every day as w el l as t aki ng f ol i c aci d t abl et s.
5
Good sources of f ol at es
Green veget abl es, such as broccol i , brussel s sprout s and
spi nach
Beans and peas
Some f rui t s, such as oranges
Yeast or mal t ext ract
Some brands of bread, breakf ast cereal , mi l k and ot her f oods
may have f ol i c aci d added t o t hem. Read t he packagi ng t o
check.
Iron and vi t ami n C
Iron i s i mport ant t o hel p make t he ext ra bl ood needed by you
and your baby. Vi t ami n C i s al so i mport ant and i t hel ps your
body use t he i ron f rom f ood.
Good sources of i ron
Red meat , such as
beef , l amb and pork
Chi cken and f i sh
6
Ot her (non-meat ) sources of i ron
Eggs
Breakf ast cereal s w i t h added i ron
Pul ses, such as beans,
peas and l ent i l s
Dri ed f rui t , such as prunes
and apri cot s
Green veget abl es, such as broccol i and spi nach
Ai m t o eat i ron-ri ch f oods every day.
If you do not eat meat , make sure you i ncl ude non-meat
sources of i ron every day combi ned w i t h f ood ri ch i n vi t ami n C
t o hel p your body use t he i ron.
You may al so need i ron t abl et s, part i cul arl y i f you have had a
baby i n t he l ast year or t w o. Ask your doct or or mi dw i f e t o
advi se you.
Some f oods, such as hi gh-f i bre cereal , mi l k, t ea and cof f ee,
reduce your body s abi l i t y t o use i ron. Try not t o have t hese at
t he same t i me as you t ake i ron t abl et s or eat f oods t hat are ri ch
i n i ron.
7
Good sources of vi t ami n C
Ci t rus f rui t s, such as oranges
Ki w i s
Berri es
Tomat oes
Jui ce made f rom f rui t s
ri ch i n vi t ami n C
Pot at oes
Peppers
Green veget abl es, such as broccol i , brussel s sprout s and
spi nach
Incl ude at l east 2 servi ngs of f rui t s or veget abl es ri ch i n vi t ami n
C as part of your 5 or more servi ngs of f rui t and veget abl es each
day.
Exampl es of a servi ng i ncl ude:
1 medi um-si zed f rui t , such as an orange,
2 smal l f rui t s, f or exampl e 2 ki w i s, or
1 gl ass of f rui t j ui ce.
When prepari ng veget abl es, be caref ul not t o over-cook t hem,
as t hi s reduces t he amount of vi t ami n C t hey cont ai n.
One good w ay t o combi ne vi t ami n C and i ron i s t o t ry dri nki ng
a gl ass of orange j ui ce w i t h cereal or a boi l ed egg. Thi s hel ps
your body make t he most of t he i ron i n t hese f oods.
8
Cal ci um and vi t ami n D
Cal ci um i s i mport ant f or heal t hy bones and t eet h. Vi t ami n D
hel ps your body t o use t he cal ci um f rom f ood.
Good sources of cal ci um
M i l k
Hard cheese, such as cheddar
Yogurt
Cal ci um may be added t o some brands of breakf ast cereal s,
bread, orange j ui ce and Iri sh f l our. Read t he packagi ng t o check.
Onl y smal l amount s of cal ci um are f ound i n dark green l eaf y
veget abl es such as broccol i and cabbage.
Eat at l east 5 servi ngs of cal ci um-ri ch f ood each day w hen
pregnant and breast f eedi ng.
Exampl es of one servi ng i ncl ude:
200ml (1/3 pi nt or an average gl ass) of mi l k,
30g (1oz or a mat chbox si ze pi ece) of hard cheese, and
125g (4oz pot ) of yogurt .
9
You can make sure you i ncl ude cal ci um by havi ng:
mi l k as a dri nk or on cereal ,
mi l k-based dri nks, such as mi l k shakes,
soups made w i t h mi l k,
sauces made w i t h mi l k or w i t h nat ural yogurt added,
cheese as a snack or i n a sandw i ch, or
cheese added t o savoury di shes, such as pi zza.
Choose l ow -f at dai ry product s t hey have t he same amount of
cal ci um as hi gher-f at product s.
Onl y use past euri sed mi l k, and dai ry product s such as cheese,
but t er or yogurt made f rom past euri sed mi l k.
If you use soya al t ernat i ves t o dai ry f oods, choose t hose w i t h
added cal ci um.
10
Good sources of vi t ami n D
Oi l y f i sh, such as herri ng, mackerel and sardi nes
Egg yol ks
Smal l amount s of everyday sunl i ght vi t ami n D i s made i n
t he body w hen ski n i s exposed t o sunl i ght
Some brands of mi l k, breakf ast cereal and margari ne may have
vi t ami n D added t o t hem. Read t he packagi ng t o check.
If you are dark ski nned, get no exposure t o t he sunl i ght or do
not eat f oods ri ch i n vi t ami n D, ask your doct or or mi dw i f e i f
you need t o t ake vi t ami n D t abl et s.
11
Omega-3 and omega-6 f at t y aci ds
Omega-3 and omega-6 f at t y aci ds are i mport ant f or devel opi ng
your baby s brai n and eyes.
Good sources of f at t y aci ds
Oi l y f i sh, such as herri ng, mackerel , sal mon, sardi nes and
t rout
Whi t e f i sh, such as cod and w hi t i ng
Some veget abl e oi l s, such as rapeseed (canol a), f l axseed,
l i nseed and w al nut - used i n smal l amount s w hen cooki ng
12
Ot her sources of f at t y aci ds
M eat , chi cken and eggs
Seeds, such as sunf l ow er, saf f l ow er, pumpki n and sesame
Veget abl es
Whol egrai n breads and breakf ast cereal s
Ai m t o eat 1 port i on of oi l y f i sh each w eek. A port i on i s a pi ece
of f i sh w ei ghi ng 90g (3oz). If you do not eat oi l y f i sh, i ncl ude
ot her sources of omega-3 and omega-6 i n your di et f rom t he
l i st above.
Whi t e f i sh i s al so good f or you. Eat 1 port i on of w hi t e f i sh such
as cod or w hi t i ng each w eek.
13
14
The f ood pyrami d show s you how much of t he di f f erent t ypes of f ood
you shoul d be eat i ng every day. The recommended dai l y servi ngs are
hi ghl i ght ed next t o each shel f of t he f ood pyrami d. For exampl e t o get
5 servi ngs f rom t he f rui t and veget abl e shel f you coul d have:
Usi ng t he food pyrami d t o pl
15
1 gl ass of f rui t j ui ce = 1
3 dessert spoons of veget abl es = 1
1 appl e = 1
1 bow l of homemade veget abl e soup = 1
2 ki w i s = 1
Tot al = 5 servings
Meat , f ish, eggs and alt ernat ives
Choose any 3 w hen pregnant (2 at ot her t i mes).
Use l ean meat or t ri m of f t he f at . Eat 1 port i on of oi l y f i sh and 1
port i on of w hi t e f i sh each w eek.
Milk, cheese and yogurt
Choose any 5 w hen pregnant (3 at ot her t i mes).
Low -f at opt i ons are best (except f or young chi l dren).
Fruit and veget ables
Choose any 5 each day.
Choose green l eaf y veget abl es and ci t rus f rui t f requent l y.
Frui t j ui ce onl y count s f or one servi ng each day.
Bread, cereals and pot at oes
Choose any 6 or more each day.
Eat t hese f oods at each meal hi gh f i bre i s best .
Foods, snacks and drinks t hat are high in f at or sugar
Choose very smal l amount s. Choose f at s t hat are hi gh i n
monounsat urat es or pol yunsat urat es. Onl y have smal l amount s of
hi gh-f at or hi gh-sugar snacks and dri nks. Li mi t f ri ed f ood t o 1 or 2
t i mes a w eek. Don t eat t hem t oo of t en.
an heal t hy meal s
16
What s i n a ser vi ng
Foods, snacks and drinks t hat are
high in f at or sugar
What s in a serving?
25g (1oz) l ow -f at spread
12.5g (1/2oz) margari ne or but t er
Use oi l s spari ngl y.
Li mi t f ri ed f ood t o 1 or 2 t i mes a w eek oven bake i nst ead.
Onl y eat smal l amount s of hi gh-f at and hi gh-sugar snacks. Don't eat t hem t oo of t en.
Meat , f ish, eggs and alt ernat ives
What s in a serving?
50g (2oz) cooked l ean meat or chi cken
75g (3oz) cooked f i sh
2 eggs (not more t han 7 a w eek)
50g (2oz) cheese
75g (3oz) nut s
Milk, cheese and yogurt
What s in a serving?
200ml (1/3 pi nt ) of mi l k
1 cart on of yogurt
M i l k puddi ng made w i t h 200ml (1/3 pi nt ) of mi l k
25g (1oz) cheddar, bl arney or edam cheese
Fruit and veget ables
What s in a serving?
1 smal l gl ass of f rui t j ui ce
1 medi um-si zed f resh f rui t (appl e, orange, banana)
2 smal l -si zed f resh f rui t s (pl ums, mandari ns, ki w i s)
3-4 dessert spoons of cooked veget abl es or sal ad, i ncl udi ng peas and beans
Smal l bow l of homemade veget abl e soup
3 dessert spoons of t i nned f rui t (not i n syrup)
Bread, cereal and pot at oes
What s in a serving?
1 bow l of cereal
1 sl i ce of bread
3 dessert spoons of past a or ri ce
1 medi um boi l ed or baked pot at o
17
Breakf ast
Cereal w i t h l ow -f at mi l k
Bread or t oast *
Frui t j ui ce
Mi d-morni ng
Frui t , bread* or scone
Jui ce, mi l k or w at er
Lunch or t ea
Cheese, egg, l ean meat ,
chi cken, beans or f i sh
Pl ent y of sal ad or
veget abl es
Bread or rol l *
Yogurt or gl ass of mi l k
Fresh f rui t
Wat er, mi l k or yogurt dri nk
Mi d-af t ernoon
Fresh f rui t , cheese
Jui ce, mi l k or w at er
Mai n meal
Fi sh, chi cken, l ean meat ,
eggs, beans or peas
Pl ent y of veget abl es
Pot at oes, ri ce or past a
Yogurt
Fresh, cooked or t i nned
f rui t
M i l k or w at er
Supper
M i l ky dri nk or w at er
* Try t o eat w hol emeal bread i f
possi bl e.
Dai l y eat i ng pl an
t he f ood pyrami d way
Dri nk w at er regul arl y - at l east 8 gl asses a day.
Folic acid is an essent ial ingredient in making a baby. Take a
f olic acid t ablet (400 Micrograms) each day during t he f irst 12
weeks of pregnancy.
18
Food safet y
Food saf et y i s very i mport ant . Al w ays pract i se good f ood
hygi ene.
When buyi ng f ood
Check t he expi ry dat es on f ood.
When eat i ng out , check t hat raw veget abl es, sal ads and
unpeel ed f rui t s have been w ashed i n cl ean w at er.
Avoi d f oods i f you are not sure about t hei r saf et y or
cl eanl i ness, f or exampl e avoi d w hi pped i ce-cream or ready-
t o-eat sal ads.
When st ori ng f ood
St ore f oods at t he correct
t emperat ure.
Separat e raw f oods f rom ready-
t o-eat f oods.
St ore raw f oods on t he bot t om
shel ves of your f ri dge.
19
When prepari ng f ood
Wash and dry your hands t horoughl y bef ore t ouchi ng f ood
and af t er handl i ng raw f ood, part i cul arl y meat , chi cken
and f i sh.
Wash raw f rui t and veget abl es i n cl ean w at er bef ore
eat i ng.
Check expi ry dat es on f oods.
Heat ready meal s accordi ng t o t he i nst ruct i ons on t hei r
packagi ng unt i l t hey are st eami ng hot t hroughout .
Cook al l meat , chi cken and f i sh unt i l i t i s w el l done.
Never re-heat f ood more t han once.
Always wear gloves when gardening or handling cat
lit t er bef ore meal t imes.
20
Food and dri nks t o avoi d duri ng pregnancy
There are some f oods you shoul d avoi d duri ng pregnancy. M ost
of t hem are heal t hy f oods, but t hey have somet i mes caused
i l l ness t hat coul d af f ect your unborn baby.
Raw or l i ght l y-cooked eggs and f oods t hat cont ai n t hem
Exampl es i ncl ude home-made mayonnai se, mousse and i ce
cream. The versi ons you f i nd i n shops are of t en past euri sed
and so are saf e t o eat read t he packagi ng t o check.
When cooki ng eggs, make sure t o cook t hem unt i l bot h
t he yol k and w hi t e are sol i d.
Unpast euri sed mi l k and dai r y product s, i ncl udi ng sof t , moul d-
ri pened cheese
Exampl es of cheeses t o avoi d are camembert , bri e and
bl ue-vei ned cheese. How ever, cheddar, cot t age and
processed cheeses shoul d al l be saf e t o eat , as t hey are
made w i t h past euri sed mi l k read t he packagi ng t o check.
Raw or undercooked meat , poul t r y, f i sh and shel l f i sh
M eat and f i sh t hat are smoked or cured are al so
unsui t abl e, unl ess t hey are f ul l y cooked bef ore eat i ng.
Pat
Avoi d meat and veget abl e vari et i es.
21
Ot her f oods and dri nks t o avoi d or l i mi t
Shark, sw ordf i sh and marl i n
These are not sui t abl e because t hey may cont ai n hi gh
l evel s of mercury.
Tuna may al so cont ai n mercury, so do not eat more t han 2
medi um-si zed cans 140g (5oz) drai ned w ei ght or 1 f resh
t una st eak 140g (5oz) cooked w ei ght a w eek.
Excess vi t ami n A and l i ver
Vi t ami n A i s an essent i al nut ri ent , but hi gh amount s are
not recommended duri ng pregnancy. Avoi d mul t i vi t ami n
t abl et s t hat may cont ai n hi gh l evel s of Vi t ami n A.
Because l i ver i s hi gh i n
vi t ami n A, you
shoul d avoi d i t and
i t s product s, such
as f i sh l i ver oi l s,
l i ver pat and l i ver
sausage.
Peanut s
If t here i s a f ami l y hi st ory of al l ergy,
you may hel p prevent your baby f rom
devel opi ng a nut al l ergy by avoi di ng peanut s
duri ng pregnancy and w hi l e breast f eedi ng.
22
Al cohol
The l ess you dri nk, t he bet t er f or you and your baby.
Cut t i ng out al cohol al t oget her duri ng pregnancy t akes
aw ay any possi bl e ri sk of damage t o your baby f rom i t .
Caf f ei ne
Do not dri nk more t han 4 cups or gl asses of caf f ei ne-
cont ai ni ng dri nks such as cof f ee, t ea, col a or energy dri nks
a day.
Avoi d medi cat i ons t hat cont ai n caf f ei ne check t he l abel
or ask your pharmaci st f or more i nf ormat i on.
Herbal t eas and herbal remedi es
If you choose t o dri nk herbal t ea, use t ea bags and avoi d
maki ng i t t oo st rong. Al so, do not dri nk more t han 2 cups
a day.
Avoi d herbal remedi es and preparat i ons unl ess a qual i f i ed
prof essi onal has advi sed t hat t hey are saf e. Some are not
sui t abl e duri ng pregnancy.
23
Ti ps for managi ng
common pregnancy
compl ai nt s
Morni ng si ckness
Thi s f eel i ng of si ckness can happen at any t i me of t he day, but
usual l y set t l es af t er t he f i rst 3 mont hs.
To manage morni ng si ckness, t ry some of t he f ol l ow i ng t i ps.
Eat smal l st archy snacks, such as pl ai n crackers or bi scui t s
bet w een meal s t o set t l e your st omach.
Dri nk pl ent y of f l ui ds t hroughout t he day bet w een meal s
rat her t han w i t h meal s.
Get f resh ai r and avoi d t he smel l of f ood cooki ng.
Eat smal l meal s at regul ar i nt erval s. Thi s may be easi er on
your st omach t han 3 l arge meal s a day.
If your si ckness i s very bad and makes i t di f f i cul t t o eat and dri nk
as much as you shoul d, ask your doct or or mi dw i f e f or advi ce.
You may al so need t o speak t o a di et i t i an.
24
Const i pat i on
Const i pat i on and pi l es (haemorrhoi ds) are common duri ng
pregnancy. A hi gh-f i bre di et w i t h l ot s of f l ui ds can hel p.
Choose hi gh-f i bre f oods such as w hol ew heat or
w hol egrai n vari et i es of breakf ast cereal , bread, past a and
ri ce.
Eat at l east 5 servi ngs of f rui t and veget abl es each day.
Incl ude at l east 1 servi ng w i t h meal s and snack on f rui t
bet w een meal s.
Dri nk at l east 8 t o 10 gl asses of w at er or cl ear f l ui ds each
day.
Take regul ar, gent l e exerci se. Choose an act i vi t y you enj oy,
such as w al ki ng or sw i mmi ng.
25
Heart burn
Heart burn af f ect s many w omen duri ng pregnancy. The f ol l ow i ng
t i ps may hel p reduce i t .
Eat smal l meal s regul arl y. Thi s may be easi er t han 3 l arge
meal s a day.
Eat sl ow l y and chew f ood w el l .
Avoi d f at t y, f ri ed or hi ghl y-seasoned f oods.
Avoi d f i zzy dri nks and dri nks cont ai ni ng caf f ei ne, such as
t ea and cof f ee.
Avoi d posi t i ons t hat make t he probl em w orse, f or exampl e
l yi ng f l at .
If your heart burn i s very bad, cont act your doct or or mi dw i f e.
26
Food cravi ngs
You may experi ence cravi ngs f or part i cul ar f oods w hi l e you are
pregnant .
Try t o i ncl ude t he f ood t hat you crave as part of your
meal s.
Avoi d eat i ng t oo much of any one f ood.
If you have a cravi ng f or a non-f ood i t em, ask your doct or
or mi dw i f e f or advi ce.
27
Heal t hy eat i ng aft er
pregnancy
M aki ng heal t hy f ood choi ces af t er your baby i s born w i l l hel p
you:
keep up your energy l evel s at t hi s busy t i me,
bui l d up your body s st ores of nut ri ent s, and
reach and mai nt ai n a heal t hy w ei ght .
You can cont i nue t o f ol l ow most of t he advi ce f or heal t hy eat i ng
duri ng pregnancy af t er your baby i s born.
Reachi ng a heal t hy wei ght
Use t he f ood pyrami d on page 14 t o hel p you choose heal t hy
f oods.
Breast f eedi ng uses up t he f at t hat your body st ored duri ng
pregnancy and hel ps you ret urn t o your pre-pregnancy
f i gure f ast er.
If you do not breast f eed, eat smal l er port i ons.
Avoi d f at t y and sugary snacks.
Incl ude physi cal act i vi t y i n your dai l y rout i ne. Try t o w al k
every day w i t h your baby t he f resh ai r i s good f or bot h
of you and you get exerci se.
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Cari ng f or a new baby i s hard w ork. St ri ct di et s may l eave you
f eel i ng t i red and f i ndi ng i t hard t o cope. Ai m t o l ose no more
t han 1kg (1 2l bs) a w eek.
Tal k t o your doct or, publ i c heal t h nurse or a di et i t i an f or more
i nf ormat i on on reachi ng a heal t hy w ei ght .
Heal t hy f ood f or your baby
Breast mi l k i s t he most nat ural f ood f or your baby. Breast f eedi ng
i s good f or your heal t h and t hat of your baby.
Key poi nt s for heal t hy
eat i ng duri ng pregnancy
Use t he f ood pyrami d t o hel p you eat a heal t hy and vari ed di et .
Take 400 mi crogram (400g) f ol i c aci d t abl et s.
M ake sure your di et i ncl udes f oods ri ch i n:
f ol at es,
i ron,
vi t ami n C,
cal ci um,
vi t ami n D, and
omega-3 and
omega-6 f at t y aci ds.
The l ess al cohol you dri nk
t he bet t er f or your baby.
Pract i se good f ood saf et y.
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