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Healthy Eating for Pregnancy - safefood

Healthy Eating for PregnancyHealthy Eating for PregnancyContents2 Why Healthy Eating is important4 Nutrients that need special attention during Pregnancy 14 Using the food pyramid to plan Healthy meals18 Food safety23 Tips for managing common Pregnancy complaints27 Healthy Eating after pregnancy29 Key points for Healthy Eating during pregnancy1 Why Healthy Eating isimportantDuring Pregnancy your unborn baby gets all their nutrients fromyou. Healthy food choices before,duringandafterpregnancyhelp:youst ay Healthy and well; andyour baby grow Healthy and strong. If you are planning a Pregnancy , good diet and a healthylifestyle will help your body prepare for the Pregnancy and giveyour baby a good start. Healthy Eating during Pregnancy may also protect your babyagainst diseases in later life. During Pregnancy you need extra energy and nutrients. You donot need to eat for two, but you will need to eat regular mealswith a variety of foods. What you eat is as important as howmuch you eat.

Why healthy eating is important During pregnancy your unborn baby gets all their nutrients from you. Healthy food choices before, during and after pregnancy help: you stay healthy and well; and your baby grow healthy and strong. If you are planning a pregnancy, good diet and a healthy

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Transcription of Healthy Eating for Pregnancy - safefood

1 Healthy Eating for PregnancyHealthy Eating for PregnancyContents2 Why Healthy Eating is important4 Nutrients that need special attention during Pregnancy 14 Using the food pyramid to plan Healthy meals18 Food safety23 Tips for managing common Pregnancy complaints27 Healthy Eating after pregnancy29 Key points for Healthy Eating during pregnancy1 Why Healthy Eating isimportantDuring Pregnancy your unborn baby gets all their nutrients fromyou. Healthy food choices before,duringandafterpregnancyhelp:youst ay Healthy and well; andyour baby grow Healthy and strong. If you are planning a Pregnancy , good diet and a healthylifestyle will help your body prepare for the Pregnancy and giveyour baby a good start. Healthy Eating during Pregnancy may also protect your babyagainst diseases in later life. During Pregnancy you need extra energy and nutrients. You donot need to eat for two, but you will need to eat regular mealswith a variety of foods. What you eat is as important as howmuch you eat.

2 This booklet gives you general information on Healthy eatingduring Pregnancy . Talk to your doctor or midwife if you haveany medical conditions, such as diabetes, or if you follow aspecial diet or have had a baby recently. You may also need totalk to a check with your doctor, midwife or pharmacistbefore taking any medication or supplements gain and pregnancyIt is good to start your Pregnancy at a Healthy weight. Do nottry to lose weight during your will need to put on at least 7kg (15 lbs) while pregnant tocover the growth of your baby. The average weight gain duringpregnancy is to (25 to 28 lbs). Most of this weightgain will take place in the second half of your you are underweight, you may need to gain more weight thanoutlined here. If you are overweight, you may need to gain less. Your doctor,midwife or dietitian will be able to advise gentle physical activity, such as walking or swimming,will help you gain a Healthy weight during Pregnancy .

3 If youhave raised blood pressure, speak to your doctor or midwifebefore beginning any physical that needspecial attention duringpregnancyA Healthy varied diet is important for you and your baby. Thefollowing nutrients are particularly important:folic acid,iron and vitamin C,calcium and vitamin D, andomega-3 and omega-6 fatty acidFolic acid is an important vitamin for a Healthy Pregnancy . Ithelps prevent conditions such as spina bifida and other neuraltube defects (NTDs) problems that can affect the baby s bifida and NTDs are caused when the neural tube, whichwill become the baby s spine, does not form properly in acid is most important in the months before becomingpregnant and the first 12 weeks of your this time you need to take a tablet that contains400micrograms (400 g) of folic acidevery there is a family history of spina bifida or NTDs or if you aretaking medication for epilepsy, your doctor will need toprescribe a higher dose of folic acid.

4 Start taking folic acid tabletstodayif you are planning apregnancy or if you are pregnant and have not yet startedtaking folic acid. It is also a good idea to take folic acid tablets ifthere is any chance that you might become pregnant even ifyou are not planning a Pregnancy taking folic acid tablets until your first appointment atthe maternity hospital. Your doctor or midwife can tell youwhether you need to continue taking folic acid after this can buy folic acid tablets over the counter from yourchemist or you can get them free of charge on prescription fromyour doctor if you have a medical card. You can also get folic acid directly from your diet. You shouldeat foods rich in folates (the form of folic acid found in food)every day as well as taking folic acid tablets. 5 Good sources of folatesGreen vegetables, such as broccoli, brussels sprouts andspinachBeans and peas Some fruits, such as oranges Yeast or malt extract Some brands of bread, breakfast cereal, milk and other foodsmay have folic acid added to them.

5 Read the packaging and vitamin CIron is important to help make the extra blood needed by youand your baby. Vitamin C is also important and it helps yourbody use the iron from sources of ironRed meat, such as beef, lamb and porkChicken and fish6 Other (non-meat) sources of ironEggsBreakfast cereals with added ironPulses, such as beans,peas and lentilsDried fruit, such as prunesand apricotsGreen vegetables, such as broccoli and spinachAim to eat iron-rich foods every you do not eat meat, make sure you include non-meatsources of iron every day combined with food rich in vitamin Cto help your body use the may also need iron tablets, particularly if you have had ababy in the last year or two. Ask your doctor or midwife toadvise foods, such as high-fibre cereal, milk, tea and coffee,reduce your body s ability to use iron. Try not to have these atthe same time as you take iron tablets or eat foods that are richin sources of vitamin CCitrus fruits, such as orangesKiwisBerriesTomatoesJuice made from fruitsrich in vitamin C PotatoesPeppersGreen vegetables, such as broccoli, brussels sprouts andspinachInclude at least 2 servings of fruits or vegetables rich in vitaminC as part of your 5 or more servings of fruit and vegetables of a serving include:1 medium-sized fruit, such as an orange,2 small fruits, for example 2 kiwis, or 1 glass of fruit preparing vegetables, be careful not to over-cook them,as this reduces the amount of vitamin C they good way to combine vitamin C and iron is to try drinkinga glass of orange juice with cereal or a boiled egg.

6 This helpsyour body make the most of the iron in these and vitamin DCalcium is important for Healthy bones and teeth. Vitamin Dhelps your body to use the calcium from sources of calciumMilkHard cheese, such as cheddarYogurtCalcium may be added to some brands of breakfast cereals,bread, orange juice and Irish flour. Read the packaging to small amounts of calcium are found in dark green leafyvegetables such as broccoli and cabbage. Eat at least 5 servings of calcium-rich food each day whenpregnant and breastfeeding. Examples of one serving include: 200ml (1/3 pint or an average glass) of milk, 30g (1oz or a matchbox size piece) of hard cheese, and125g (4oz pot) of can make sure you include calcium by having: milk as a drink or on cereal,milk-based drinks, such as milk shakes,soups made with milk,sauces made with milk or with natural yogurt added,cheese as a snack or in a sandwich, orcheese added to savoury dishes, such as pizza.

7 Choose low-fat dairy products they have the same amount ofcalcium as higher-fat products. Only use pasteurised milk, and dairy products such as cheese,butter or yogurt made from pasteurised you use soya alternatives to dairy foods, choose those withadded sources of vitamin DOily fish, such as herring, mackerel and sardinesEgg yolksSmall amounts of everyday sunlight vitamin D is made inthe body when skin is exposed to sunlightSome brands of milk, breakfast cereal and margarine may havevitamin D added to them. Read the packaging to you are dark skinned, get no exposure to the sunlight or donot eat foods rich in vitamin D, ask your doctor or midwife ifyou need to take vitamin D tablets. 11 Omega-3 and omega-6 fatty acids Omega-3 and omega-6 fatty acids are important for developingyour baby s brain and sources of fatty acidsOily fish, such as herring, mackerel, salmon, sardines andtroutWhite fish, such as cod and whitingSome vegetable oils, such as rapeseed (canola), flaxseed,linseed and walnut - used in small amounts when cooking12 Other sources of fatty acidsMeat, chicken and eggsSeeds, such as sunflower, safflower, pumpkin and sesameVegetablesWholegrain breads and breakfast cerealsAim to eat 1 portion of oily fish each week.

8 A portion is a pieceof fish weighing 90g (3oz). If you do not eat oily fish, includeother sources of omega-3 and omega-6 in your diet from thelist fish is also good for you. Eat 1 portion of white fish suchas cod or whiting each week. 1314 The food pyramid shows you how much of the different types of foodyou should be Eating every day. The recommended daily servings arehighlighted next to each shelf of the food pyramid. For example to get5 servings from the fruit and vegetable shelf you could have:Using the food pyramid to pl151 glass of fruit juice= 13 dessertspoons of vegetables = 11 apple= 11 bowl of homemade vegetable soup= 12 kiwis= 1 Total= 5 servingsMeat, fish, eggs and alternativesChoose any 3 when pregnant (2 at other times).Use lean meat or trim off the fat. Eat 1 portion of oily fish and 1portion of white fish each , cheese and yogurtChoose any 5 when pregnant (3 at other times).Low-fat options are best (except for young children).

9 Fruit and vegetablesChoose any 5 each green leafy vegetables and citrus fruit juice only counts for one serving each , cereals and potatoesChoose any 6 or more each these foods at each meal high fibre is , snacks and drinks that are high in fat or sugarChoose very small amounts. Choose fats that are high inmonounsaturates or polyunsaturates. Only have small amounts ofhigh-fat or high-sugar snacks and drinks. Limit fried food to 1 or 2times a week. Don t eat them too Healthy meals16 What s in a servingFoods, snacks and drinks that are high in fat or sugarWhat s in a serving?25g (1oz) low-fat (1/2oz) margarine or butterUse oils fried food to 1 or 2 times a week oven bake eat small amounts of high-fat and high-sugar snacks. Don't eat them too , fish, eggs and alternativesWhat s in a serving?50g (2oz) cooked lean meat or chicken75g (3oz) cooked fish2 eggs (not more than 7 a week)50g (2oz) cheese75g (3oz) nutsMilk, cheese and yogurtWhat s in a serving?

10 200ml (1/3 pint) of milk1 carton of yogurt Milk pudding made with 200ml (1/3 pint) of milk25g (1oz) cheddar, blarney or edam cheeseFruit and vegetablesWhat s in a serving?1 small glass of fruit juice1 medium-sized fresh fruit (apple, orange, banana)2 small-sized fresh fruits (plums, mandarins, kiwis)3-4 dessertspoons of cooked vegetables or salad, including peas and beansSmall bowl of homemade vegetable soup3 dessertspoons of tinned fruit (not in syrup)Bread, cereal and potatoes What s in a serving?1 bowl of cereal1 slice of bread3 dessertspoons of pasta or rice1 medium boiled or baked potato17 BreakfastCereal with low-fat milkBread or toast*Fruit juiceMid-morningFruit, bread* or sconeJuice, milk or waterLunch or teaCheese, egg, lean meat,chicken, beans or fishPlenty of salad orvegetablesBread or roll*Yogurt or glass of milkFresh fruitWater, milk or yogurt drinkMid-afternoonFresh fruit, cheeseJuice, milk or waterMain mealFish, chicken, lean meat,eggs, beans or peasPlenty of vegetablesPotatoes, rice or pastaYogurtFresh, cooked or tinnedfruitMilk or waterSupperMilky drink or water*Try to eat wholemeal bread Eating plan the food pyramid wayDrink water regularly - at least 8 glasses a acid is an essential ingredient in making a baby.


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