Healthy eating for pregnancy
Including the right things in your diet when you are
pregnant or thinking about becoming
pregnant is extremely important. Knowing what to eat and drink and what to avoid goes a long way to ensuring the health of both you and your
baby.
Folic acid
Whether you are pregnant or planning to have a baby, it is recommended that you start taking 400 micrograms (mcg), of
folic acid every day, as early possible. You should continue to do so until you are 12 weeks pregnant. This vitamin is known to reduce the risk of spina bifida.
What to eat
When pregnant, or trying to get pregnant, your diet should include plenty of protein, fibre, calcium, iron and other minerals and
vitamins. These can all be found in the following foods:
- fruit and vegetables (aim for at least five portions of a variety of fruits and vegetables a day)
- starchy foods such as bread, pasta, rice and potatoes
- dairy products such as milk, cheese and yoghurt
- lean meat and chicken
- wholegrain bread and pulses
- fish (two servings a week, including oily fish like sardines and mackerel - ensure fresh tuna consumption does not exceed two servings per week)
Pregnant women can become deficient in
iron so it is important to eat plenty of
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