Congratulaitions on your pregnancy!
It is important to include a variety of foods to ensure you get all the essential nutrients, especially iron, calcium and folate during pregnancy. Adittional supplements may be needed, but it is best to speak to your docotor and dietitian regarding your individual needs as the need for supplements varies for every mother.
A balnced diet should include two serves of fruit with a regular piece being a serve and five serves of vegetables with ½ cup being a serve.
To gain protein and essential minerals your need one to two serves a day of lean meat or poultry, or vegetarian alternatives. One serve is eqaul to 80-120g Research has shown benefits of mothers consuming fish as a source of protein and healthy omega 3 fats, however it’s important to watch the mercury levels as well as two or three dairy serves such as a cup of reduced fat milk, yoghurt or 40g of cheese.
To keep up your energy levels it’s good to include healthy Low GI carbs such as oats, wholegrain cereals, pasta, noodles and legumes in each meal so your body knows it can nutritionally sustain a pregnancy.
It is important to stay hydrated during pregnancy, the mother needs to excrete her own and the babies waste products and requires extra fluid intake to do so. Additional fluid is also required for the amniotic fluid and increased blood volume during pregnancy. Obviously fluid also needs to be replaced during breastfeeding. Water is the best source of fluid during pregnancy, other than dairy options.
A topic many women do not talk about, constipation can be a common problem during and after pregnancy. It is recommended to have 30g of fibre per day. This can be achieved by having high fibre cereal for breakfast, fruit and vegetables within in snacks, including a large serving of salad or vegetables with lunch and evening meals, using high fibre grain and wholemeal breads, cereals and grains. Fibre supplements may also be required, ask your pharmacist or doctor for their recommendations.
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