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Bump to Baby A short guide to eating well during pregnancy and breastfeeding 1 Contents A pregnant 1 Introduction pause for thought 2 Healthy diet guide 3 Keeping active during pregnancy Eating a well-balanced diet is important for health, 4 Mighty minerals whatever your age, but particularly if you are 5 Vital vitamins pregnant (or planning to have a baby in the near 6 Food for thought future). This is because your baby can reap the 8 Now that your baby has arrived… benefits of your healthy diet while he or she is 9 What is a healthy diet for a new mum? growing in your womb. 10 Why is breastfeeding ‘simply the best’? 11 Your questions answered The good news is that a healthy diet for pregnant women is similar to a healthy diet for everyone, there are just a few additional important things to keep in mind. You don’t need to “eat It’s a good idea not This little guide, for two”! It’s only in the to leave too long based on current last three months of between eating government advice, your pregnancy when occasions – no more covers the basics you need just 200 extra than 12 hours. If you about eating well calories a day – that’s don’t normally eat during pregnancy. a large banana and a breakfast try having a The best people to glass of semi-skimmed small snack instead. give you more detailed milk or a piece of fruit advice are your GP, and 30g of hard cheese. midwife and dietitian. 3 2 Healthy diet guide Keeping active A healthy diet contains a variety of foods from each of during pregnancy the groups in the table below. Examples Quantity It’s important to stay active during pregnancy - it’s good for you and your baby! Weight-bearing exercise (where your feet Potatoes, bread, Bread, breakfast cereals, Make these a main part support your whole body weight) may help reduce labour time rice, pasta and potatoes, rice, pasta, of every meal and eat and other complications. It can also help: other starchy couscous, cornmeal, wholegrain or high-fibre • control weight gain foods yams and sweet potatoes varieties when you can Fruit and Oranges, apples, Try to eat at least five • improve fitness, mood and sleep vegetables bananas, mangoes, servings a day • reduce risk of pregnancy problems such as carrots, peas and high blood pressure and diabetes tomatoes Aim for at least 150 minutes of physical activity per week. Try Milk and dairy Milk, cheese, yogurt and Three servings per day to do a mixture of aerobic and muscle strengthening activity. fromage frais will provide enough Don’t overdo it - you should be able to hold a conversation calcium and iodine to without becoming breathless. If you take part in a class, let your meet your requirements instructor know that you are pregnant so they can suggest Beans, pulses, Beef, lamb, pork, chicken, Eat some protein every day. adaptions where necessary. fish, eggs, beans, lentils, nuts, eggs Try to eat two portions meat and other and fish of fish every week, and If you weren’t already active before you proteins to make one of these got pregnant, don’t worry! Start slowly oily fish (see page 5) and listen to your body, and don’t do Oils and spreads Olive oil, rapeseed oil, Use sparingly any strenuous exercise. sunflower oil, spreads For more information and helpful tips on staying Foods and Crisps, fizzy drinks, Not part of a healthy active in pregnancy, drinks high in fat chocolate, sweets, cakes, diet as they are high visit Tommy’s: and/or sugar pastries and biscuits calorie, low nutrient foods www.tommys.org 4 5 Mighty Vital minerals vitamins Iodine Calcium Iron Iodine supports Calcium is needed If your diet is lacking Folic acid (Folate) normal cognitive for normal growth in iron, you may feel function, as and development of very tired and become Ideally, you should take a 400μg (microgram) folic acid tablet well as normal bone in children. anaemic. every day from the time you start trying to conceive until the 12th growth of the A good source of week of pregnancy. This may help reduce the risk of neural tube baby. Having a glass of iron is red meat e.g. defects (NTD) such as spina bifida. If you or your partner have a Milk and milk, a pot of beef and lamb. Try family history of NTD, or you’re taking anti-epileptic medication or yogurt are yogurt and a small to eat lean versions you’re diabetic speak to your GP as you may need a higher dose. good sources piece (about or trim the fat off. It is also a good idea to eat foods that are high in folate (e.g. of iodine. the size of two green leafy vegetables) or foods with added folic acid (e.g. some Eggs and fish thumbs) of hard Alternatively, foods breakfast cereals) - check the label to see if they contain folic acid. are also good cheese a day will such as green leafy sources. help provide most vegetables, breakfast Vitamin D pregnant mums cereals with added Three portions with enough iron, beans, lentils Pregnant women are advised to take a 10μg vitamin D supplement a day will calcium. Teenage and nuts also contain daily. These are available in pharmacies and under the Healthy Start provide mums need more some iron. To make Scheme - contact your midwife or GP for advice. enough iodine calcium to meet the most of iron, eat Getting outdoors regularly in the spring and summer will also to meet your their needs. these foods with vitamin help keep your vitamin D levels topped up. Most of our vitamin D requirements. C-rich foods (e.g. kiwis, comes from the action of summer sunlight on our skin. But always tomatoes) at the same remember to cover up or protect your skin before your skin starts to Other foods that can help towards meal, as vitamin C turn red or burn. calcium intake include white bread, boosts iron uptake. some types of nuts and seeds, green Avoid drinking tea or You can also get small amounts of vitamin D from oily fish (e.g. leafy vegetables, some types of coffee at mealtimes as mackerel, salmon), eggs and foods with added vitamin D. beans and peas and tinned fish with they can reduce iron Oily fish also provides essential fatty acids. bones (like sardines and pilchards). absorption. Eat one or two (but no more than two) portions a week.
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