Healthy and nutritious food to eat during pregnancy:
- Leafy greens
- Beans & Lentils
- Lean meats
Quick Tips: Pregnancy Diet
- Dairy Foods - Greek/protein yoghurt are great for helping you meet an increased level of protein and calcium which is needed throughout pregnancy
- Sweet Potatoes - An excellent source of complex carbohydrate to boost energy levels and provides your body with vitamin A. Vitamin A is vitally important when it comes to the growth of your baby and the production of cells
- Salmon - Full of essential fatty acids which are vital for your babies brain and eye development
- Whole Eggs - Super nutritious full of protein and healthy fats. Eggs also contain a nutrient known as choline which is essential for overall health of the brain.
- Broccoli, Spinach, Leafy Greens - Rich in fibre and goodness. The majority of green veggies contain most of the nutrients your body needs.
- Chicken/Turkey - Packed with protein ensuring the growth of your baby’s vital organs.
- Berries - Full of antioxidants, vitamin c and fibre
- Whole grains, nuts and seeds - Rich in vitamin b which is known to help with the risk of pregnancy defects
- WATER!! - Finally and most importantly is staying hydrated! As you need to drink more water while pregnant, it’s recommended that you consume around 8-12 glasses of water a day. Being hydrated during pregnancy has so many benefits for pregnancy symptoms such as:
- Reduces swelling
- Decreases constipation
- Increases energy levels
- Lowers the risk of urinary tract infections and risk of preterm labour and preterm birth
Foods to avoid during pregnancy
- Fish with levels of high mercury
- Undercooked, raw, and processed meat
- Raw/uncooked eggs
- Organ meat
- Caffein (sorry coffee lovers)
- Unpasteurised milk, cheese, and fruit juice
- Processed junk food
How much should you eat while pregnant?
The large majority of foods are safe, but it’s still so important to be cautious with your diet over the next 9 months.
A healthy diet plan also helps put the wheels in motion in introducing nutrient dense foods when your baby starts to develop eating habits.