Nutrients you need in pregnancy
You should take a folic acid addendum with 400mg of folic acid per day for the first 12 weeks of your pregnancy. If you have certain aesculapian conditions, you may need to take more. You should besides eat foods high gear in folic acerb. These include green leafy vegetables, fortified breakfast cereals and milk .
You should eat foods deep in iron at least doubly a day while fraught. Haem iron is a type of iron that is more easily absorbed by the body. Haem iron is in red meats like gripe, lamb, mouton and pork barrel.
Reading: Healthy eating during pregnancy
Non-haem iron is less-well absorbed by the body. It is in eggs, green leafy vegetables, pulses and fortified breakfast cereals. Try and eat a kind of heme and non-haem sources of iron .
Vitamin C and iron
Vitamin C helps your consistency absorb cast-iron. Try to eat foods rich in vitamin C at the lapp time as your non-haem iron sources. Vitamin C is in oranges, kiwi, strawberries and red peppers. If your blood tests show that you have low iron levels, your GP may prescribe a accessory for you to take .
Tea, coffee and iron
Tea and coffee hold tannins which could reduce the sum of iron your torso absorb. Avoid drinking them with meals .
Try to eat 3 servings of milk, tall mallow or yoghurt a day. These are rich in calcium and this is crucial for goodly bones. Low fat dairy products contain the same amounts of calcium as entire fatty versions. 1 serve is :
- 200ml glass of milk
- 2 thumbs of cheese
- a 125g pot of yoghurt
You should take 1 to 2 portions of greasy fish a week such as salmon, mackerel, herring, trout or sardines. early sources of Omega 3 include linseed, rapeseed anoint and walnuts. You may need a supplement if you are vegetarian or vegan or do not like buttery fish .
Vitamin D is ‘the cheerfulness vitamin ‘ because your body makes it when impregnable sunlight falls on your skin. People living in Ireland often have broken vitamin D levels. You can besides get vitamin D from buttery fish such as salmon and mackerel. Eggs contain little amounts of vitamin D. Many foods such as milk are now have vitamin D added to them.
If you ‘re not getting adequate vitamin D, you should take a supplement. If you need a multivitamin or a supplement, make surely you take one designed for fraught women .
If you ca n’t eat dairy products or are vegan, try fortified non-dairy alternatives. You can besides take a calcium and vitamin D accessory .
The food pyramid
The food pyramid is a template to a healthy, poise diet. It puts food into different groups or shelves. It shows how much of what you eat should come from each shelf to make a goodly diet. There are six shelves. Healthy eating is all about choosing the right amounts from each shelf. You do n’t need to achieve this symmetry with every meal, but target to get the balance right over the day. small changes can make a big remainder .
Vegetables, salad and fruit
You should base your meals on plenty of vegetables, salad and fruit. You need 6 servings a day. You should alone drink unsweetened fruit juice once a day. Foods you could regularly eat include :
- raw vegetables like salad or sliced carrots
- boiled or steamed vegetables like peas and broccoli
- vegetable soup
- 150mls pure unsweetened fruit juice
- pieces of fruit like bananas, apples and oranges
- fruit salad
1 serve is :
- 1 medium piece of fruit
- 3 tablespoons of vegetables
Wholemeal cereals and breads, potatoes, pasta and rice
You should eat 3 to 5 servings a day of wheaten cereals, breads, potatoes, pasta and rice. wheaten cereals include porridge or wholegrain breakfast cereals. 1 serve is :
- 1 slice of wholemeal or wholegrain bread
- 1 medium potato
- 30g wholemeal cereal
- 2 tablespoons of brown rice
- 2 tablespoons of whole wheat pasta
Milk, yogurt and cheese
You should have 3 servings of dairy products a day like milk, yogurt and cheese. 1 serve is :
- 125g yoghurt
- a matchbox-sized piece of hard cheese
- 200ml milk
You should not eat unpasteurized milk and tall mallow while pregnant. These make you ill or harm your baby. Avoid cheeses like Brie, Camembert, Danish amobarbital sodium, Gorgonzola and Roquefort .