posted 24th June 2024
Healthy eating in pregnancy: The Do's and Don'ts
During pregnancy, a balanced and nutritious diet is crucial for the health of both the mother and the developing baby. Here are some essential do's and don'ts for pregnancy nutrition:
Do's:
1. Eat a variety of foods: Include fruits, vegetables, whole grains, lean proteins, and dairy products to ensure a well-rounded diet.
2. Stay hydrated: Drink plenty of water throughout the day.
3. Take prenatal vitamins: Folic acid, iron, calcium, and DHA are particularly important.
4. Consume iron-rich foods: Such as lean meats, leafy greens, and legumes to prevent anaemia.
5. Eat small, frequent meals: This can help manage nausea and keep blood sugar levels stable.
Don'ts:
1. Avoid raw or undercooked foods: This includes sushi, raw eggs, and undercooked meats to reduce the risk of foodborne illnesses.
2. Limit caffeine: Keep intake below 200 mg per day (about one 12-ounce cup of coffee).
3. Avoid certain fish: High-mercury fish like shark, swordfish, king mackerel, and tilefish should be avoided.
4. Skip unpasteurised products: Avoid unpasteurised milk, cheeses, and juices to prevent infections.
5. Limit processed foods: High in sugars, unhealthy fats, and sodium, which can lead to excessive weight gain and other health issues.
By following these guidelines, expectant mothers can help ensure a healthy pregnancy for themselves and their babies.