Healthy eating for when you are pregnant
Fascinating facts for when you are pregnant
- When you are pregnant it is particularly important that you eat a healthy and varied diet, as what you eat does not only influence your own health, but it also can affect the short and long term health of your baby.
- All women should take a folic acid supplement of 400 micrograms prior to pregnancy and until the 12th week of pregnancy.
- High intakes of vitamin A can be harmful to your baby, so avoid taking multivitamins which contain vitamin A during your pregnancy. It is also a good idea to avoid liver and liver products as they contain high levels of this vitamin.
- The less alcohol you drink the better for you and your baby. Cutting out alcohol altogether, especially in the first 3 months of pregnancy, is an easy way to know that your baby isn’t being affected.
- Try to limit your caffeine intake by not drinking more than 1-2 cups of tea/coffee/cola per day.
- Oily fish is a great source of omega 3 fatty acids which are needed for the healthy development of your baby. You should try to eat 2 portions of fish a week, one of which should be oily (mackerel, herring, trout, salmon, sardines).
- The average weight gain in pregnancy is 2 stone (about 12kg). If you are overweight going into pregnancy try to gain slightly less than this, and if you are underweight going into pregnancy, try to gain slightly more.
Foods that need particular attention
The basic principles of a healthy diet stay the same. You should still eat a diet based on starchy foods and include plenty of fruits and vegetables, moderate amounts of meat, fish and other protein sources and dairy products such as milk, yoghurt and cheese.
Remember, when you are pregnant and breast feeding you will need to eat more foods containing calcium to make the bones of your developing baby, and to make the milk when you are feeding him or her. Choose 5 portions a day from the dairy group. Use cheese as a sandwich filling. Have a yoghurt for a snack. If you are concerned about weight gain, use the low fat or skimmed varieties.
A lot of women in Ireland do not eat enough dietary iron. Iron is important in pregnancy to make the increasing amount of blood you will be making for you and the baby. If you eat meat, try to include lean, red meat four or five times per week.
When pregnant there are certain foods that you should avoid to minimise the chance of you getting a food-borne illness that could affect you and your baby:
- Paté
- Soft cheeses which are mould-ripened, e.g. Brie, Camembert and blue-veined cheeses
- Raw or partially cooked eggs and products containing raw eggs, e.g. home-made mayonnaise
- Raw or undercooked meat (particularly poultry and minced meat)
- Unpasteurised milk and milk products
- To prevent illness during pregnancy it is important to observe good food hygiene.
Bringing it all together
Being pregnant is a very exciting time. Try to get your body in the best condition possible for this important time by eating well and avoiding foods which could make you or your baby ill.
Frequent small meals and snacks are a good idea if you are feeling sick in the early stages of pregnancy and are also useful in the later stages of pregnancy when there isn’t much room for food, or so it seems!
Wholegrain or wholemeal breads are a great idea for snacks and lunches as they provide extra fibre, and many women experience problems with constipation during pregnancy. Remember to keep up your fluid intake if you increase your fibre intake.
Take plently of fresh fruit and vegetables, and eat lean red meat several times a week to provide you with the iron you need. Remember, foods containing calcium such as cheese, milk and yoghurt should be included in your diet 5 times a day too.
If you are tired, and especially when the baby arrives, quick healthy meals are so important to keep your strength up. Try sandwiches with cheese, ham, salad or hummus. Toasted sandwiches are great for a change. Sardines, beans or cheese on toast are quick and easy store-cupboard solutions, as is soup and bread.
Food Pyramid
To see how many servings of each of the food groups you should be including in your diet on a daily basis, view our Food Pyramid or download our detailed PDF.
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