Eating safely and well during pregnancy

Healthy kai
Eat a range of healthy foods

To keep you and your growing child healthy and well you need to eat a range of healthy foods from the 4 main food groups every day .
The 4 independent food groups are :

  1. vegetables and fruit – eat at least 7 servings per day of vegetables and fruit – at least 5 servings of vegetables and 2 servings of fruit
  2. breads and cereals (wholegrain is best) – eat at least 8 servings of bread and cereal each day
  3. milk and milk products (reduced- or low-fat milk is best) – eat at least 2 servings each day of milk or milk products, preferably reduced- or low-fat products
  4. lean meat, chicken, seafood, eggs, legumes (beans, lentils and peas), nuts and seeds – eat at least 3 servings each day.

To find out more, including serving sizes and healthy food choices during pregnancy, see Eating for healthy pregnant women .
A healthy diet is significant during pregnancy. But you can ’ t always get everything that you and your baby need from food. Find out about folic acid and tincture of iodine tablets and how to get enough vitamin D.

Drink plenty of fluid

Drink when you are thirsty. Try to drink at least 9 cups of fluid each day. Water or reduced- or low-fat milk are the best choices .
You may need more fluid when it ’ south hot, after you have exercised and if you are vomiting ( throwing up ) or constipated ( when you have 3 or fewer intestine movements [ poos/tuutae ] in a week ). If you are throwing up, fluid may be more well taken by sucking on ice blocks or having authorize soups .

Healthy weight gain during pregnancy

pregnancy is a time of changes in your body. It ’ randomness convention to gain system of weights during pregnancy due to the growth of the child, the whenua/afterbirth and fluid around the baby .
While there is no demand healthy weight profit, thin women may need to gain more burden and fleshy women less. Talk to your midwife or specialist doctor if you are concerned about your system of weights advance.

You can expect to eat more food as the pregnancy progresses, but this does not mean that you need to ‘ eat for two ’. A good appetite and a firm system of weights derive, specially after the first 3 months, will normally mean that you are eating enough .
Dieting during pregnancy is not recommend because your baby may be less goodly, and it could besides affect your health .
To find out how much burden you should gain during your pregnancy, download Healthy Weight Gain in Pregnancy ( PDF, 448 KB ). You can track your weight profit by downloading and printing this record card ( PDF, 279 KB ) .

Food safety

In pregnancy your immunity is lower than usual, so you and your unborn baby are more at risk of the kinds of food-borne illnesses that affect everyone.

To keep you and your baby healthy :

  • wash and dry your hands thoroughly
  • be food smart: clean, cook, chill
  • avoid high-risk foods.

For more information and the most up-to-date list of bad foods to avoid, see the Ministry for Primary Industries ’ food safety resource Food safety and pregnancy. You can besides call MPI Food Safety on 0800 693 721 or talk to your midwife or specialist doctor .

Related website

Eating for healthy pregnant women – HealthEd (Health Promotion Agency and Ministry of Health)
Food information for fraught women. Includes food for a goodly mother and baby, dietary variety, drinking batch of fluids, foods humble in fat, strategic arms limitation talks and sugar, keeping active, food condom and listeria, salmonella, campylobacter and toxoplasma, bite and lunch ideas, eating well during pregnancy, indigestion, heartburn, constipation, alcohol, being smokefree, folic acid, tincture of iodine and vitamin D .

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