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What To Eat When Pregnant

What To Eat When Pregnant
Having a healthy diet when you are pregnant or trying to get pregnant is extremely important.

Eating and drinking the right things and knowing what to avoid goes a long way to ensuring the health of your baby and yourself.

Folic Acid

It is recommended that you take 400mcg of folic acid every day as early as possible in your pregnancy. Folic Acid is known to reduce the risk of Spina Bifida and you should continue taking the vitamin every day until you are 12 weeks pregnant.

Healthy Eating in Pregnancy

When pregnant, or trying to get pregnant, your diet should include plenty of calcium, fibre, protein, iron and other vitamins and minerals. Eating the following foods will help you obtain all of these things:
Bullet Five portions of fruit and vegetables every day
Bullet Food containing starch (bread, rice, pasta, potatoes)
Bullet Dairy products (milk, cheese, youhurt)
Bullet Lean meat and chicken
Bullet Wholegrain bread and pulses
Bullet Two servings of fish a week (including oily fish such as sardines and mackerel - ensure no more than two servings of fresh tuna)
BulletIt is also a good idea to take supplements containing 10mcg of vitamin D each day.

It is common for pregnant women to have an iron deficiency so it is important to eat plenty of iron-rich foods. Eating plenty of fruit and vegetables which contain vitamin C will allow your body to absorb iron. If Your GP or midwife might suggest you take iron supplements.

The following foods will help you to keep your iron level normal:
Bullet Red meat
Bullet Bread
Bullet Pulses
Bullet Green vegetables
Bullet Fortified breakfast cereals

Avoid Eating

BulletPeanuts and foods containing peanut products if you, the baby 's father or siblings have certain allergic conditions such as hay fever, asthma or eczema
Bullet Paté
Bullet Mould-ripened soft cheese (Brie, Camembert, goat 's cheese, etc)
Bullet Unpasteurised milk
Bullet Liver or liver products (although liver is a good source of iron, it is high in vitamin A and should be avoided by pregnant women.)
Bullet Shark, swordfish and marlin (they contain high levels of mercury)
Bullet Large amounts of caffeine and alcohol
Bullet Raw or partially cooked eggs

April 2011
, Editor.

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