healthy pregnant living

A healthy diet is an important part of a healthy lifestyle at any time, but is especially vital if you're pregnant or planning a pregnancy. Eating healthily during pregnancy will help your baby to develop and grow, and will keep you fit and well. You don’t need to go on a special diet, but it's important to eat a variety of different foods every day to get the right balance of nutrients that you and your baby need. 

It is best to get vitamins and minerals from the foods you eat, but when you're pregnant you need to take some supplements as well to make sure you get everything you need. You will probably find that you are more hungry than usual, but you don't need to 'eat for two' – even if you are expecting twins or triplets.Have a healthy breakfast every day because this can help you to avoid snacking on foods that are high in fat and sugar.

Eat plenty of fruit and vegetables because these provide vitamins and minerals, as well as fibre, which helps digestion and prevents constipation.

Eat at least five portions of fruit and vegetables a day – these can be fresh, frozen, canned, dried or juiced. Always wash them carefully.

Starchy food are an important source of vitamins and fibre, and are satisfying without containing too many calories. They include bread, potatoes, breakfast cereals, rice, pasta, noodles, maize, millet, oats, sweet potatoes, yams, and cornmeal.

These foods should be the main part of every meal. Eat wholemeal instead of processed (white) varieties when you can.

Eat some protein every day.

Choose lean meat, remove the skin from poultry, and cook it using only a little fat.Make sure eggs, poultry, burgers, sausages and whole cuts of meat such as lamb, beef and pork are cooked all the way through. Check that there is no pink meat, and that juices have no pink or red in them.

Try to eat two portions of fish a week, one of which should be oily fish such as salmon, sardines or mackerel.

Dairy foods such as milk, cheese, fromage frais and yoghurt are important in pregnancy because they contain calcium and other nutrients that your baby needs.

Choose low-fat varieties wherever possible. For example, semi-skimmed or skimmed milk, low-fat yoghurt and half-fat hard cheese. Aim for two to three portions a day.