Good nutrition is important for everyone, but when you are pregnant or breastfeeding your diet and nutritional requirements may change slightly.
Health on Female First
Eating a healthy and balanced diet will not only support your overall wellbeing, but is beneficial to your baby too, helping it to grow and develop whilst in the womb.
Boots nutritionist Vicky Pennington comments on the eating for two myth:
"Many pregnant women ask me whether it is true that you should eat for two during pregnancy. Although you may feel hungrier during pregnancy there is no need to eat for two, your body only needs around 200 extra calories a day in your last trimester, the equivalent of just two slices of wholemeal toast with butter. You may find that eating more regular, smaller meals will help you feel less hungry while ensuring you maintain a healthy calorie intake."
Eating a wide variety of foods across the different food groups is the best way to ensure you and your baby have all of the nutrients needed during your pregnancy and when breastfeeding , as well as helping to make sure you feel as fit and healthy as possible.
These few simple diet tips amy help you feel as great as can be:
Try at least five portions of a cariety of fruit and vegetables every day. Did you know that fresh, frozen, dried and tinned fruit and vegetables, pure fruit juice and smoothies all count towards your five-a-day too.
Keep your iron levels topped by eating lean meath, chicken, fish, eggs, beans and lentils.
Try to minimise your intake of sugary and fatty foods such as cakes, biscuits, sweets, crisps and chocolate. Snack on dried fruit, vegetable sticks or rice cakes instead.
Hydration is crucial during pregnancy and when breastfeeding - at least 6 to 8 glasses of fluid per day. This can include a glass of fruit juice or smoothie as well as water.
There are lots of things you can eat and enjoy but there are certain foods you may want to avoid including mould-ripened soft cheese - such as brie - and soft blue-veined cheeses - such as Danish Blue - all types of pate, raw or undercooked food - including eggs, meat, fish and shellfish - certain fish - like shark, marlin and swordfish - and products made from liver, as well as unpateurised goods.
It is also recommended that you limit the intake of certain produce such as:
Tuna steaks - no more than two fresh tuna steaks or four medium sized cans of tuna a week
Oily fish - a maximum of two portions a week during pregnancy and when breastfeeding
When you're pregnant and breastfeeding, it is advised that you try and limit your caffeine intake to ensure you maintain optimum health for you and your baby. It is recommended that you don't have more than 200mg of caffeine per day.
Vicky explains: "Your diet can include caffeine when you are pregnant, but try to limit your intake. Remember that caffeine isn't just found in tea and coffee. Chocolate, soft drinks, energy drinks, as well as some medicines make also contain caffeine, always check the label and consult a pharmacist or GP if you have any concerns."
Vitamins
A well balanced diet should provide you with all of the vitamins you need. The Department of Health recommends that supplement of folic acid and vitamin D should be taken to support a healthy pregnancy in the following doses:
Vitamin D - A daily supplement containing 10mg of vitamin D to ensure their requirement is met and this helps build adequate stores to support the baby in early infancy
Folic acid - It is recommended that women who are pregnant, or planning a pregnancy should take a 400 microgram supplement of folic acid each day from the time they stop using contraception until 22 weeks into pregnancy as it contributed to maternal tissue growth and helps the spinal cord of the developing baby grow healthily.
Vicky continues: "Multivitamins tailored specifically for pregnancy are available if your feel that you are not receiving all of the nutritients you need. If you feel under the weather, nauseous or lacking in energy levels, a pregnancy multivitamin may be a simple way to help you get the range of vitamins you and your baby require."
If you're planning on taking any vitamins whilst pregnant, breastfeeding or planning a pregnancy it's advisable that you speak to your GP.
Tagged in Health Nutrition Pregnancy Health