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Diet During Pregnancy
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If you have recently found out you are pregnant you will probably be thinking more about baby names, nursery colours and tiny clothes than your own health. But this is an important time to be aware of the things you are eating and drinking to ensure your baby is well nourished during his early days in the womb and to ensure you stay healthy and are ready for childbirth.
Healthy eating is important at any time in you life, but during pregnancy it is particularly important to make sure you are getting a well balanced diet. There is no need to adopt a specialised diet but it is important to get the balance of nutrients and vitamins right for you and your baby. A healthy breakfast is a good start for the day and can help you to avoid cravings for fatty or sugary foods later on. Apart from this there is no need to miss out on the foods you love, just ensure you are getting enough of all the major food groups each day.
Fruit and vegetables are important to your baby`s development as they contain lots of vitamins and minerals. They are also high in fibre which can help if you, like many pregnant women, are suffering with constipation. Fresh fruit and vegetables are the best choice as long as you don`t over cook them, or eat them raw for maximum benefits but do wash them well first. Pregnant women should be aiming for five portions (the amount you can hold in one hand) every day.
Starchy foods high in carbohydrates are another good source of fibre and vitamins. Potatoes, bread, pasta, cereal, oats and noodles are high in carbohydrates and should be the largest part of every meal you eat. Try to buy whole grain or wholemeal varieties instead of the highly processed white types.
Meat, fish, poultry, eggs, pulses and nuts are excellent sources of protein, an essential ingredient in your diet during pregnancy. To be kind to your pregnant body try to keep the fat content down in these foods by removing the skin from chicken, choosing leaner cuts of meat and cooking with only a small amount of oil, preferably sunflower or olive oil. Ideally you should aim for two fish portions per week and make one of these an oily fish such as mackerel or sardines.
Dairy foods are important during pregnancy as they contain high amounts of calcium which is essential for building healthy bones in your baby and you should aim for two to three portions daily. Low fat options such as semi skimmed milk, half fat cheese and low fat yoghurt are a good choice to make if you are worried about piling on the pounds during your pregnancy.
High fat and sugar foods like chocolate, pastries, biscuits and fizzy drinks should be eaten in moderation at any time, but it is especially important not to over indulge during pregnancy as you need to keep your body in great condition to prepare for the birth. If you already have a family who are keen on their `naughty` snacks, this can be a good time to readjust everyone`s habits and introduce healthy snacks such as vegetable sticks, dried fruit and low fat fromage frais.
There are a number of foods which can be harmful to you and your baby, so be sure to contact your health visitor for an up to date list of the foods the NHS recommends you avoid. No matter how careful you are with your diet during your pregnancy, it is unavoidable that your body will change shape and become unfamiliar to you. But instead of worrying, celebrate this new shape and indulge in some retail therapy, exploring the great range of fashionable maternity clothes available to flatter and show off your brand new shape.
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